How to train grip for a novice?

[zendefone]

Hello guys, i need help on my grip strength. First and foremost, i would like to say that i'm a novice and still very weak(having grip problems DLing only 80 kg), so i don't think i need some fanciful grip work yet.

Okay, here's the problem. I'm currently doing SS, but i feel that my grip strength is really limiting my Deadlift progress. I would also like to add that i do not wish to use alternate grip(as i have some shoulder issues) and my gym does not allow chalk. So the only option for me is double overhand grip. And every session i feel that my back can pull more but is limited by my grip.

So my question is, is there any way i can squeeze in some extra grip work in my SS program so that it won't affect my performance in major lifts? And what kind of basic grip work would be most beneficial to a novice like me?

Thanks alot

[milesdyson]

That sounds way too low for even double overhand grip to start giving problems. Do you have tiny hands?

[zendefone]

That sounds way too low for even double overhand grip to start giving problems. Do you have tiny hands?
erm...not really, maybe skinny hands/forearm is the better word. I'm also very weak generally in the upper body.

[knox]

Two questions:

1) How much weight are you currently able to add to your deadlifts each workout?

2) How much are you eating?

[misspelledgeoff]

send a PM to Daniel Evans. He is 'da man' on grip training.

[Gogija]

As far as I understood the whole program, you just need to continue doing deadlifts and they will eventually strengthen your grip. The only difference is, in my opinion, you should do 2 or 3 sets of deadlifts instead of 1, because the back don't work as much, and it wouldn't be too much work.

[Regin Smidur]

Use a hook grip. Its strong, I pull my 1RM with one. Don't expect much if your not using chalk though.

[jillingworth]

The lack of chalk kind of sucks. I agree with Regin Smidur, use the hook grip. You'll still work your grip, but it will be less of a limiting factor. Doing more sets, like Gogija says, would probably help, too.

[skipbeat]

Chalk. It makes -all- the difference. I can pull 300 for 5 double overhand, and I very small hands (I can only get one and a half fingers on my thumb for hook grip-I still recommend it though. youll get used to the pain). I have some sweaty ass palms too, so without chalk 225 would slip at 3-4 reps.

Until then, more sets&hook grip. But seriously, smuggle in the chalk, wipe the bar and the floor after. You only need to bust it out for less than 5 minutes to do your last warmup and workset.

[vxmorpheusxv]

See if your gym will let you bring this (http://www.roguefitness.com/bison-chalk.php), it doesn't make a mess the way chalk does, I'm to understand. Otherwise get some liquid chalk. Either will help your grip a lot, I'd wager.

As a novice keeping DOH grip should be sufficient work for your grip, but as mentioned above the hook is a good way to keep the set going if grip fails and you don't want to use an alternate grip.

Otherwise, search around for some assistance work you can do. I like fat bar work, personally.

[vxmorpheusxv]

As far as I understood the whole program, you just need to continue doing deadlifts and they will eventually strengthen your grip. The only difference is, in my opinion, you should do 2 or 3 sets of deadlifts instead of 1, because the back don't work as much, and it wouldn't be too much work.

This is very much not the program. Have you read Starting Strength?

[jillingworth]

Some assistance work, like Vxmorpheusxv suggests, can help. Just make sure you don't over-fatigue your grip which can be easy to do. If you do go in for extra work, make sure you stretch your fingers and wrists and consider some painful massage for your forearms. If you can't get past the fatigue part, the supplement Beta-Alanine may help some, too.