guys any tips on building grip strength? i'm struggling to grip especially deadlift i can only grip up to 90kg. i cant go heavier

[3]What are your rep ranges and frequency on deadlifts? Are you using deadlift as a hypertrophy exercise or are you deadlifting because it's big numbers you chase? Periodize your training. For example, have days where you power out 3-5 reps, have days where you do 6-8 reps. Varying your weights of course. You'd be surprise how sets of 8 with 225 translates over to your ability to grip the bar banging out sets of 3-5 with 315.

Reckon I should be asking this here as you guys would have relevant experience.

I suspect I have tight hamstrings, hip flexors, and pelvic floor muscles.

Some common moves I can't do are:
1) When lying back down on the floor, can't lift leg more than 40 degrees.
2) Can't sit straight up on the floor without folding legs upwards to chest (i.e. a 90 degrees (at pelvis) position while seated on floor is impossible)
3) Walking and standing for more than an hour would start to give some ankles and lower back soreness.

Used to cause lower back pain a couple of years ago but that's already gone. Been doing things like Pilates' Standing Roll Down, and once in a while some seated hamstring stretch (very limited stretch).

Recently read this, and guess it's about time I spend some money seeking a professional: http://www.mikereinold.com/2013/10/can-tig...hamstrings.html

Would you guys happen to know anyone with experience with sports injuries/rehab, and well versed about muscles and spine health? Would like to see him/her. I can't just walk into any chiro/physio as they would be very costly and might not be proficient in this area.

Wow, googled Kelly's hip openers, will certainly give them a try. However another concern is that whenever I try stretching my hamstrings, for example while in a seated position, or partial lunges, the knees section becomes so tight that I'm worried they'd be injured - would they?

Anyway while lying down on the floor I can bend my knee and lift to 45 degrees, but I won't be able to straighten the leg fully then due to the tightness in hamstring. Probably a reversed V shape. Can start stretching a bit with pain (major discomfort), with the assistance of a resistance band.

I'm afraid I'm not too clear about your instructions. Bend my knees (with leg down), bring closer to chest, then lift and straighten the leg horizontally? I can do the part for the knees (bring closer to chest, but not fully), but will not be able to straighten the leg. Probably can straighten for about 15-20 degrees only, will have to use a resistance band to bring it to say 40 degrees while my butt remains firmly on the floor. 90 degrees will be impossible without lifting my butt off the floor. So you're saying I should start from here and work on it?

Also while standing, and lift one leg up, say 40 degrees (unable to do more than that while keeping the same straight posture), and place it back down, there'll be a slight 'pop' (or rather, 'thud') sound & feeling somewhere in between the spine and the pelvis. It's not a one off thing like popping your knuckles, but rather, a consistent thing. I suppose this is related to tight pelvic floor muscle and hip flexors?

Yes I do notice I'm hitting my lower back more than desired with squats (even with proper posture) and I cannot do stiff legged deads at all (it's too painful for my hamstrings/or too weak). Also very weak at bent over rows (due to hamstring), my mom could probably do more reps than me. It's hindering progress.

Ok thanks for the clarification. I suppose I should be keeping my buttocks firmly on the ground and not let it get lifted?

On the pop, it does cause discomfort, but not pain. Note that it's not the usual one-off pop due to air bubbles in the joint. It's 100% recurring everytime I lift and lower my leg (either standing or lying down) while keeping a straight back. Can feel it too. Wonder if I do this consistently enough something would wear off and eventually get pain?

Ok thanks for the clarification. I suppose I should be keeping my buttocks firmly on the ground and not let it get lifted?

On the pop, it does cause discomfort, but not pain. Note that it's not the usual one-off pop due to air bubbles in the joint. It's 100% recurring everytime I lift and lower my leg (either standing or lying down) while keeping a straight back. Can feel it too. Wonder if I do this consistently enough something would wear off and eventually get pain?