Wrist Strength Needed for Deadlifts

[SexyCanadianDiva]

I notice during dead lifts that my forearms become pumped up and my wrist strength gives out, I am only lifting 45 bar with nickels on the side. How can I increase my wrist or forearm strength. I am a petite frame. 5' 1 - 113 lbs.

Also what is a good weight exercise to blast the excess fat on the outer thigh ? Right now I only do the Abductor machine. Or is this strictly cardio ??

[Stefanogym]

you should workout for the grip...
keep with the ultimate part of your fingers, of both your hands with your arms and forearms in contact with your body, in front of you, a 45 pounds plate in its larger part and mantain the grip until the weight falls on the ground
attention to you feet..don't permitt the weight falls on them ok??
ciao, and excuse me for my not perfect english, but i am italian

Stefano

[Stefanogym]

for what concerns fat on the outer thigh, first you must consider a proper nutritional plane...i advice for you a zone diet plain or a metabolic diet one...however we could consider too your bloody type so that i could be more specific on which sort of food you never shouldn't eat...or you can see it on www.dadamo.com (http://www.dadamo.com)
about exercises...it is not so simply lose fat in local way...however you could try to have a large amount of abductions on the abducotr machine...not so heavy for stimulating circulation...so high reps, low weights...then you could use elettrostimulation in the same zone and immediatly after you should do cardio...20 minutes..max 25...it's preferred cardio on road, with bike..however treadmill could be good enough...with elettrostimulation you detach fatty acids from the zone, and then you burn them with the immediatly after cardio...however is not so simply ...i prefer to suggest a good diet...and a good workout...don't forget ever squats, lunges, stiff legs deadlifts..deadlifts, abductors, leg pressing...etc etc

ciao

[Amazonia]

"however you could try to have a large amount of abductions on the abducotr machine...so high reps, low weights...then you could use elettrostimulation in the same zone and immediatly after you should do cardio"

Are you friggin' kidding me? Stefano, che hai pensato, che tutte le ragazze devano fare il elettrosimulation? Come? sei stupido?
Stefano, we women post here because we are interested in bodybuilding, keep that low weight, high reps, electrosimulated abductor machine talking to yourself, please.

[W8lifter2]

My advice is to use canvas straps (available online or at a local sporting goods store) and wrap them around the bar until you build up grip strength. I use them on most pulling exercises, mainly for safety, and they help on those last few reps. As for grip strength itself, get a raquetball and do 3-5 sets of 10 reps just squeezing the ball, hold for 3 sec and relax. Do this a couple times a week and you'll see an improvement in your grip in about a month. The old spring based grip enhancers work pretty well too, if they're available, but a ball is cheaper. Hope this helps /forum/images/graemlins/smile.gif

<blockquote><font class="small">Posted by: Stefanogym:</font><hr> for what concerns fat on the outer thigh, first you must consider a proper nutritional plane...i advice for you a zone diet plain or a metabolic diet one...however we could consider too your bloody type so that i could be more specific on which sort of food you never shouldn't eat...or you can see it on www.dadamo.com (http://www.dadamo.com)
about exercises...it is not so simply lose fat in local way...however you could try to have a large amount of abductions on the abducotr machine...not so heavy for stimulating circulation...so high reps, low weights...then you could use elettrostimulation in the same zone and immediatly after you should do cardio...20 minutes..max 25...it's preferred cardio on road, with bike..however treadmill could be good enough...with elettrostimulation you detach fatty acids from the zone, and then you burn them with the immediatly after cardio...however is not so simply ...i prefer to suggest a good diet...and a good workout...don't forget ever squats, lunges, stiff legs deadlifts..deadlifts, abductors, leg pressing...etc etc

ciao <hr /></blockquote>

I realize you're trying to help, and that is appreciated, however, I think you might just be a tad off on your advice. The women here generally don't advocate low weight, high reps. Pretty much cause it doesn't do squat. We lift HEAVY with proper diets, just like you males do. We can't get big like you guys cause we lack ample testosterone. When we lift heavy and eat right, we get nicely toned with sexy curves. Stick around though and read up on other advice posted here in the Women's forum then you will see what I mean, you will see the kind of advice given here. Thanks for trying to help anyway, it's just that your advice was a bit off. /forum/images/graemlins/wink.gif

<blockquote><font class="small">Posted by: SexyCanadianDiva:</font><hr> I notice during dead lifts that my forearms become pumped up and my wrist strength gives out, I am only lifting 45 bar with nickels on the side. How can I increase my wrist or forearm strength. I am a petite frame. 5' 1 - 113 lbs.

Also what is a good weight exercise to blast the excess fat on the outer thigh ? Right now I only do the Abductor machine. Or is this strictly cardio ??
<hr /></blockquote>

My turn... (isn't this great, all this advice?!)/forum/images/graemlins/grin.gif

Yep, you just need to work on your grip strength. In which case, stefano was right with that one. You can also use wrist straps as was also suggested until your grip strength catches up, in order to give you an ample hamstring workout.

There is no weighted exercise that is going to spot reduce the fat from your outer thighs. That is all done with DIET. Forget about cardio, forget about trying to "tone" certain areas. In order to lose fat from ANYWHERE, it takes a proper DIET. And it's gonna come off from wherever your body wants it to. Also keep in mind that where you have the most fat, it's gonna APPEAR as if that's the last place you lose fat. /forum/images/graemlins/wink.gif

[Stefanogym]

ehi girls, i am in agree with you...infact i sayd at theend that i prefer a right diet and workout...
but i was only trying to give you all the possibilities...i don't know which is your level and attitude to workout ok?
the girl asked to lose fat in a particular zone and i sayd her that even if she should think to the diet to lose fat every where, there is a little possibility to increase fat losing in local areas using electrostimulation in superset with cardio training...electrostimulation detaches fatty acids from the tissue and cardio burns them...without the cardio immediatly after those fatty acids will return to their place ok?
i am only trying to help saying all the possibilities because i am a certified professional personal trainer and a drug freee bodybuilder too...
you must know that i don't like to use elettrostimulation with my clients because it can cause a lack of balance in strenght, if don't correctly applied...on both agonist and antagonist muscles, so causing serious problems to articulation ok?
so women put a part for a moment your ego...and the next way you ask an advice give more information on your age of training on your body composition ok? well...i hope i was sufficently illustrios

ciao pupe

[moxiegirl]

I was stuck at 65lbs forever on deadlifts because of my grip strength (or lack thereof!). I started doing negative pullups instead of the assisted pullup machine (to be able to finally do a REAL pullup) and found that my grip strength improved immensely in a really short amount of time.

[IronKnuckle]

For wrist stregth do wrist curls both supinated and prone. on your normal workout use bigger bars to put a little more stress on those forarms. be careful working this particular joint because it is prone to have problems.

[sta63bmx]

Don't overlook the use of chalk when deadlifting. It keeps everything nice and dry, and it will usually allow to handle more weight and/or do more reps befor your grip fails. I'm sure it will dry your hands out some, too, but as long as you wash them and put on lotion, I'm sure it wouldn't be too bad. Chalk really does help. If it still isn't doing it for you, then you can always go to straps.

Did I just offer beauty advice? /forum/images/graemlins/cool.gif Personally, I prefer lotion with shea butter to maintain my silky smooth and soft hands... /forum/images/graemlins/ooo.gif Sorry. I am retarded. but you might want to give the chalk a whirl!

[DarkLotus]

Are you using an alternating grip? If not, try it. I use gloves too, they help a bit. Wrist curls are a good suggestion too, I started doing em recently too.

JP, your old magic *** post helped me a good deal with DL's, thanks.