I think I already know the answer to this but maybe just for clarification.
What is the justification behind using an over/under hand grip when doing a deadlift?
Like I said I think I can see a reason (working different arm muscles) but on the other hand I can also see that grip destabilizing the weight and causing the bar to rotate/twist as you come up and putting strain in the wrong place (like your back or SI joint).
I'll assume that you're supposed to switch the over/under grip to an under/over grip to even things out.
|
Thread: Deadlift under/over grip
-
03-05-2010, 05:07 PM #1
Deadlift under/over grip
-
03-05-2010, 05:40 PM #2
-
03-05-2010, 05:55 PM #3
-
03-05-2010, 06:11 PM #4
The over/under grip is the best grip for holding onto the bar. It doesn't cause any trouble, as far as I know. Many folks swear that you're supposed to switch hands between reps or sets, but I don't and have never been bothered by it. I've run into others who don't switch and they also didn't experience any trouble from it.
BTW, I don't switch because I've broken my right arm a couple of times so that it's hard to make it the "under" hand.
-
-
03-05-2010, 06:23 PM #5
-
03-05-2010, 06:26 PM #6
-
03-05-2010, 06:35 PM #7
-
03-05-2010, 06:51 PM #8
- Join Date: Aug 2007
- Location: Mayfield, Kentucky, United States
- Age: 52
- Posts: 72
- Rep Power: 451
I've always used the over/under grip for deadlifts and never experienced any "torque" problems, even when maxing out on my lifts. I also dont rotate from one set to the next just simply because the left under/ right over just feels more natural to me and I dont feel that it has affected my symmetry in any way. Just my two cents though, for what it's worth. I do strongly recommend it though, because as another poster wisely pointed out, if the bar rolls out of one hand, it rolls into the other.
Because I like it...
-
-
03-05-2010, 08:28 PM #9
-
03-05-2010, 09:05 PM #10
-
03-06-2010, 12:24 AM #11
- Join Date: Jun 2009
- Location: La Crosse, Wisconsin, United States
- Age: 51
- Posts: 2,052
- Rep Power: 3961
Having a underhand grip does put the biceps in danger so be careful. I dont use it cause of this reason. If your grip isnt strong enough for both over hand then strengthen your grip. Making adjustments for weak grip isnt the answer working on your grip is. Having said that a lot of people do use the over/under grip without problems but like I said it does put the biceps at more risk for an injury.
Get your ass in the gym period!
-
03-06-2010, 04:05 AM #12
If you have any history of sacro issues I would strongly recommend against the switch grip, it does induce torque to the underhand grip side sacro. Better yet if you have sacro problems dead at your own risk. I used to love deads but I enjoy living sacro pain free or at least significantly reduced a whole lot more.
UP the IRONS!
-
-
03-06-2010, 04:28 AM #13
-
03-06-2010, 04:57 AM #14
- Join Date: Dec 2007
- Location: Indianapolis, Indiana, United States
- Age: 53
- Posts: 498
- Rep Power: 868
-
03-06-2010, 05:27 AM #15
The two guys that I've talked to who have torn a bicep while deadlifting were both lifting 700+ pounds. I figure when I start lifting that much, THEN I can start worrying about my biceps.
I'm not exactly sure what tears a bicep during a deadlift, but I assume it has something to do with trying to raise the bar by flexing the arms at the elbows. As has been discussed in the O35 before, you can disengage the biceps from the deadlift by contracting the triceps.
Hey, has anyone seen an actual study on deadlifting and bicep tears or are folks (like myself) just making this stuff up? The same goes for the spinal torsion theory. Has anyone studied torque on the spine during deadlifting or are folks just quoting their doctors/chiropractors who don't lift.
-
03-06-2010, 06:08 AM #16
- Join Date: May 2008
- Location: Union, Maine, United States
- Age: 57
- Posts: 7,601
- Rep Power: 10498
OP - if the goal is to legitimately (aka "raw") move the weight, the over/under is most likely your best bet. Pulling heavy deads with a unstrapped double overhand or hook grip is not easy. Typically a lot of people can pull no where near their 1RM with an unaided (straps/Versas) double overhand or hook grip compared to over/under, but again you need to establish WHY you are deadlifting and what is your goal as a result. There is nothing wrong with straps/etc, but as soon as you start adding things like that, wraps, etc you are no longer lifting "raw" if that is important to you.
If your gym allows it, use chalk."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
-
-
03-06-2010, 06:15 AM #17
The over/under grip is really for pl'ing. If you're not into pl'ing do it however you want.
I do have a partially detached left bicep (which used to be my under hand) and whereas I can't tell you how exactly I injuried it I suspect it was from doing deads. Now days I use a double over hand with straps just to be safe. For some reason my brain refuses to let me put my right hand under if I didn't thnk about it I'd walk up and grab the bar with an under/over to this day.Was friends with Methuselah
-
03-06-2010, 06:16 AM #18
-
03-06-2010, 06:17 AM #19
-
03-06-2010, 06:20 AM #20
If I remember right there was/is a lifter named Brett Mikesell (sp?). He had the WR in the squat for a while. He was missing one or two fingers so he struggled with the DL. I think he has some stuff he wrote about grip. he became something of an expert because it naturally was an issue for him. Might be floating out on the net somewhere. I'm sure some of the more PL oriented guys could give you better info.
Gnomefit...ain't for everybody, only the sexy people.
-
-
03-06-2010, 06:29 AM #21
Yeah, that's what I was thinking too. When I deadlift with an over/under grip, the bar comes straight up without twisting so I don't see how the grip could lead to a twisting of the spine.
Here's link to a vid of my last deadlift PR. Is the bar twisted? Does my spine look twisted? I don't think so.
http://vimeo.com/8415028
-
03-06-2010, 06:32 AM #22
-
03-06-2010, 06:44 AM #23
Nice lift, I keep chasing a pr myself but I have a bad habit of kicking my ass up to fast. I used to use sumo in meets so kind of re learning DL with conventional form so it won't be a true PR, but you get the idea. Owe you a rep on recharge.
To the OP, are you DLing to improve grip strength or to PL or are you using it for back strength/growth? If you are looking for strength and growth and do not care about PLing then use straps if it makes you feel better. If you are trying to increase grip strength through DL, you might wanna consider better methods. I have pulled over 500lbs in competition and I can honestly say grip was never once a factor in my lift fail/succeed. I have always used an over under grip and basically looked at my hands as nothing more then hooks and my arms as basically a chain connecting the hooks to the bar. Tearing a bicep on a DL would seem hard to me especially in an over under grip as you would pretty much have to flex the elbow to put undue strain on the biceps and an over under grip would be a better way to keep from flexing.Excuses are like A-holes everyone's got 1...............
-
03-06-2010, 07:02 AM #24
-
-
03-06-2010, 07:15 AM #25
-
03-06-2010, 07:45 AM #26
- Join Date: Jun 2009
- Location: La Crosse, Wisconsin, United States
- Age: 51
- Posts: 2,052
- Rep Power: 3961
If you dont believe me about the danger to the biceps maybe this guy will convince you. http://videos.bodybuilding.com/video...-demonstration
Get your ass in the gym period!
-
03-06-2010, 07:57 AM #27
-
03-06-2010, 08:05 AM #28
- Join Date: Jul 2009
- Location: Texas, United States
- Age: 57
- Posts: 500
- Rep Power: 390
^^^^^^^^^^^^^^^ I'll second that. I've done over-under simply because that's WHAT I was taught,but noone ever told me why. Honestly, I heard once that alternating the over-under keeps forearms from becoming asymmetrical - but I've heard a couple of good farts too - heard it and moved on.
"A successful person is one who can build a firm foundation with the bricks others have thrown at them." David Brinkley
http://www.bodybuilding.com/fun/over-40-transformation-bob-tankersley.htm
-
-
03-06-2010, 08:08 AM #29
Now I'm doubly glad I asked the question.
I definitely WON'T be doing the under/over grip. I partially ruptured my brachialis, triceps, and a couple of forearm tendons in the elbow doing drywall a while back. There's NO WAY my elbow would be able to sustain the load with the over/under grip.
My goal here isn't maxing or bulking, it's simple rehab for my back muscles. So at most I'll be doing the 45 lb bar for a few weeks, then maybe progressing to 25s on each side after a few months. Form over weight, 'cause I definitely don't want to put myself back where I was 10 months ago - immobile on the couch unable to walk.
Great clip by the way - excellent source material to take to the doc
-
03-06-2010, 08:26 AM #30
Similar Threads
-
Over-under hand grip with straps?
By HighHurdler in forum Teen BodybuildingReplies: 13Last Post: 02-26-2010, 04:19 PM -
under/over grip on deadlift unsafe??
By zappaplayszappa in forum Teen BodybuildingReplies: 28Last Post: 07-09-2008, 11:35 AM -
How much can you Deadlift using DO grip?
By Chrisx9118 in forum Powerlifting/StrongmanReplies: 24Last Post: 07-26-2006, 10:54 AM -
looked over grip strengthening exercise
By Nickdude in forum ExercisesReplies: 17Last Post: 12-23-2005, 08:59 AM -
under hand grip
By dsoul27 in forum ExercisesReplies: 22Last Post: 09-18-2005, 10:14 AM
Bookmarks