Need advice on how to incorporate farmers carry...into workout routine.

[Steadygainer72]

Im currently using DC training system, making awesome gains in my opinion. However I am struggling with deadlift & rack pulls due to poor grip strength. I want to incorporate the farmers carry, but im not sure when to do it...(dont want to screw up all my other lifts).
I was thinking of doing the recommended 2 week cycle of DC workout, and after that on week 3 do nothing but farmers carries. Then do another 2 weeks of DC training folowed by another week of farmers carries and so on.

What do you guys think ?
I'm wanting to improve grip strength to increase my deadlift & rack pulls.:headbang:

 

[monopoly]

I would not advise farmer carries unless you want to get better at farmer carries.

If you want your grip to improve, you need to work on just that.

Are you using straps at all right now? On anything? If so, STOP.

Work on deadlifts or rack pulls that are near your limit for grip, and do reps or holds for time. If you have access to a thick bar you can use that. Also you can grab a pullup bar and hang for max time.

Last, you can work on a hook grip but that takes time as well.

 

[Steadygainer72]

Thanks for the Reply, I guess I will lower my weight a little and do more Reps. I was staying in the 6-9 rep range for main work set...then a lighter 9-12 repper.
Already doing deads and rack pulls but ill try that....more reps, longer hang time.
It makes sense for sure.

 

[flexdurden]

If you want to improve forearm strength, rest-pause your forearm exercise The DC layout is a guide and needs to be adjusted to individual training needs and this consideration can be doable. Hey, it worked for me...

I would suggest higher rep ranges, like 20-25rp or 20-30rp and really, really make every rep a doozy

 

[Steadygainer72]

Alright thanks mentalflex, I need to make some modifications to my forearm exercises...In retrospect my forearm exercises were my weak link, and it showed up in my deads & rack pulls. I know I have the strength to pull more weight, I just lose my grip after a few reps on my heavy workset.......then again I perform deads at the end of my training session just the way DC recommends. I GO ALL out on every exercise so I'm definitely fatigued ( as I should be ), by the time I get to Back. I hate straps , and hooks just rip apart.......I had a crazy thought of someone duct taping my hands to the bar !, haha jk.
Gotta work on my forearms thanks for the reply .

 

[mad_dawg]

I know this post is about three months old..........

I had the same problem of loosing my grip. Mine was pretty consistent around the mid sixes.

Anyway, there is a training device called Rolling Thunder. Look for it at IronMind. This thing helped my grip more than anything else for deadlift. I had a pretty decent crushing grip strength, but my static hold was pretty poor (for really heavy deads) even though I've deadlifted for 30 years. It's worth a try. I know how frustrating it is to have your grip go first.

Also when gripping the bar, try to put the tip of your index finger over your thumbnail to help lock in your grip.

Best of luck.

Peace,
Mad_dawg