Hands hurt after each set of deads

A

Aetom

0
Almost every time I do deads, my hands ACHE right after it. I usually double up a workout towel and put it over the bar so it doesn't hurt so much, but it still does. And I could muster probably 2 or 3 more reps if my hands didn't hurt.

And I usually do my deads first, then my bench, then my chin-ups or pull-ups.

My bench is ok because I'm pushing rather than pulling, but my pull-ups suffer the most because my hands hurt so much from holding onto the bar. Chin-ups don't really bother me because of the extra support and the different way my hands are formed.

And I want my pull-up endurance to exceed mostly, and it's kind of frustrating knowing that I can do more if it wasn't for my stupid hands hurting.

So, if anyone has any advice with my problem, I'd appreciate it. I don't know if I should make my pull-ups first or what, but I've been told to do the most compound first.
 
i get that too
what seems to help a bit is when i adjust my grip and let my thumb share some of the stress distribution
 
sexanoe said:
i get that too
what seems to help a bit is when i adjust my grip and let my thumb share some of the stress distribution
Click to expand...

Yeah, I do that now, I grab the bar just like I would anything else...all five fingers.

I guess if there's no avoiding it, I'll just have to increase my grip strength:rolleyes:
 
The Towel is just going to make the problem worse, you need to work on your grip not try and minimize the damage done to it. I would also work on wrist and forearm strength/flexibility and the pain in your knuckle area suggests a tightness in your Pronators.

Try some farmer walks, pinch plate movements and some forearm/wrist strength and stretch work.
 
I agree with theleip. My hands used to hurt during deads but eventually my grip strength got up there so it isn't the limiting factor anymore. Lunges can alos hel pwith grip strength.
 
Putting a towel on the bar makes the grip wider and thus even harder. It may make the bar softer, but your fingers are going to have to work twice as hard to hold on, hence the knuckle pain.

I had similar pain when I first got into serious grip training. Sounds like you could use some contrast baths and some time off.
 
how much weight you using?
hurt after every set or just the last few?

cuz, you could use straps only for the sets that are hurtin' ya. then you're not sacrificing grip strength by cheating w/ straps, but it might help alleviate some of that pain in your fingers/hands. it almost sounds like the weight you're up to is just straining those hands a bit.
 
With anything that hurts my hands from grip, i use sponges as a lot of people use at my gym. I get a regular sponge and cut it in half, solves all my hand problems :)
 
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