Sumo vs regular + hook grip

[PowerFe2479]

alright i havent deadlifted in about a month because of a soreness in my lower back. Anyways i decided to switch my DL to sumo today and try it out for the first time. A month ago i was repping 405x4reps. WHen trying the sumo deadlift i was only able to do 385x4 then 375x4 but i felt a lot of the pressure relieve off of my lower back while doing this lift. THe only problem i felt with the sumo technique was my hands kept slipping off the bar because the knurling ends were i feel comfortable putting my hands. I also tried to switch up to the hook grip today but was only able to do 1-2 reps at a higher weight because it felt like my thumb was getting crushed. Is this something that you get used to after awhile with this grip? so iguess my question is does the sumo deadlift take pressure off of my lower back for powerlifting? another one was do you think the reason of my decline of weight from traditional to sumo was the result of chaning techniques or because i havent deadlifted in about a month.

[.J.]

i would recomend using a mixed grip, and i would say your decline in weight is due to probably both. some people like sumo some like regular, do whatever one your more comfortable with.

[burningNun]

I find when I hook sumo deadlifts my middle and fore- fingernails scrape my legs. It's quite distracting.

[str8flexed]

i would recomend using a mixed grip, and i would say your decline in weight is due to probably both. some people like sumo some like regular, do whatever one your more comfortable with.

mixed grip is great til you tear a bicep

[PowerFe2479]

I find when I hook sumo deadlifts my middle and fore- fingernails scrape my legs. It's quite distracting.

yea i have that with the bar sometimes regardless of grip. Its not up until my thighs that my fingers scrape but the bar wrecks my shins on the way up dosnt bother me touch much anymore though kinda looks badass to bad couldnt be with more weight. Ive heard the bicep tendon tearing thing to quite a bit lately is it with a certain hand in that grip for say the one that is underhand gripping the bar for me it would be my right hand.

[burningNun]

A bicep tear (almost?) always happens to the underhand arm. Hook grip solves this.

[erikhutson]

A bicep tear (almost?) always happens to the underhand arm. Hook grip solves this.

do you mean hook gripping with the underhand arm or just switching to a hook grip (both overhand) all together?

[brent2741]

having tore both biceps due to an over/under grip i would advise everyone to try the hook and get used to it and just use that from now on.

[Doenitz79]

I do only hook grip and it is much more secure than alternate grip.

[burningNun]

do you mean hook gripping with the underhand arm or just switching to a hook grip (both overhand) all together?

I mean hook gripping with both hands pronated.

[ShutUpAndSquat]

Do bicep tears just happen to the underhand arm when you start approaching heavy deadlift weights...?

I'm up to 455 and I haven't come close to feeling anything on either of my biceps, ever. I'm messing around with baby weights compared to some of you guys, but still. Is this something I'll have to worry about when I'm in the 600+ club?

[burningNun]

Do bicep tears just happen to the underhand arm when you start approaching heavy deadlift weights...?

I'm up to 455 and I haven't come close to feeling anything on either of my biceps, ever. I'm messing around with baby weights compared to some of you guys, but still. Is this something I'll have to worry about when I'm in the 600+ club?

They can happen at any weight if the conditions are wrong. http://www.powerliftinguk.com/showthread.php?t=10634

[rugby121]

Any opinions on the question about sumo putting less pressure on the lower back? After deadlifting unknowingly with a slipped disk 2 weeks after it happened, sumo felt alot better on it.

[PowerFe2479]

i think it has something to do with the round in my back. No mater how perfect i try to keep my form in a regular style deadlift as soon as i put a little pressure on that bar i feel like my spine is going to blow out. When i did the sumo deadlift i think it allow my back to bend less and to use my legs more when i lift. this is just what i felt from the one workout i had with it but it felt good.

[BEhave]

I wouldn't worry about bicep tears that much. Pec tears are the only things I worry about. If your on the juice, you are at a higher risk of tearing something anyways. Lets just say muscle can build quickly but tendons can't

Hook grip is fine, it just hurts so damn much and I find that when I do it, the weight feels heavier overall on my body, not just my hands. When I use mixed grip on the heavier sets, the weight goes up easier.

[str8flexed]

i've seen plenty of natural guys tear muscles, if you think it can't happen to you or "that won't happen to me" you are kidding yourself

[BEhave]

i've seen plenty of natural guys tear muscles, if you think it can't happen to you or "that won't happen to me" you are kidding yourself

Yea I just looked at the link posted above and now I'm kinda freaked out. Whats the best way to avoid them then? But I didn't say I couldn't tear a muscle though, just saying there is a higher chance if you juice/gain tons of muscle in a really short time for some reason.

[samsuperjew]

i've seen plenty of natural guys tear muscles, if you think it can't happen to you or "that won't happen to me" you are kidding yourself

this


the whole "this cant happen to me attitude" that most teens have (myself at one point included) is such bs. Thinking like that is what made me bike off a 25 ft ledge and break my shoulder into 3 separate peices, tear my rc, snap my shin into 2 pieces and break a finger, and come close to cracking my skull (helmets: wear them)

[BEhave]

this


the whole "this cant happen to me attitude" that most teens have (myself at one point included) is such bs. Thinking like that is what made me bike off a 25 ft ledge and break my shoulder into 3 separate peices, tear my rc, snap my shin into 2 pieces and break a finger, and come close to cracking my skull (helmets: wear them)

What you did was just stupid.

[samsuperjew]

just sayin man, the entire time (in the air) i was thinking : oh, imma be ok, this cant happen to me, i was kidding myself, and THAT is my point

[BEhave]

just sayin man, the entire time (in the air) i was thinking : oh, imma be ok, this cant happen to me, i was kidding myself, and THAT is my point

I see your point, but that is still pretty funny lol. Anyways, don't want to high jack this thread

Can somebody explain how it feels to tear a muscle and if there are any warning signs to its coming?

[Snadinator]

I see your point, but that is still pretty funny lol. Anyways, don't want to high jack this thread

Can somebody explain how it feels to tear a muscle and if there are any warning signs to its coming?

Warning signs?!? Holy crap I wish!!!

I've torn the gastroc and soleus in my left calf while tire flipping. No warning signs. It just tore.

I snapped the proximal tendon for my left bicep while stone lifting. I didn't get a warning sign there either.

Train smart, warm-up and stay hydrated... sometimes though, **** just happens.

[BEhave]

I guess theres no point of being scared of tearing something.

[Snadinator]

I guess theres no point of being scared of tearing something.

My left bicep couldn't be fixed. The long head has dropped down the arm. To make lemonade from the situation, it's got one hell of a sweet peak now.

As I said though... stay hydrated and warm up and not just 5min on a threadmill BS, that's not warming up. Do some barbell complex and dynamic stretches (after getting the blood moving).

Also, always strive to lift with good form. Don't pull with your arms. It is true that a hook grip will lessen chances of a distal bicep rupture, however; the hook grip is not fool proof. You can still tear it. All you can do is lower the odds.

[Arlecchino]

Any opinions on the question about sumo putting less pressure on the lower back? After deadlifting unknowingly with a slipped disk 2 weeks after it happened, sumo felt alot better on it.

Yes. There is less shear on the lumbar spine. I could dig up a study or two if you care.

[BBDF]

would switching up the underhand arm and stretching the bicep before deadlifting help avoid a tear?

[str8flexed]

it might help but it's not like a prevention, don't you think plenty of these guys did just that thing.

when i tore my pec i remember everyone was trying to tell me what i did that caused it to tear. In reality sometimes **** just happens. Using a double overhand grip is the biggest thing you can do to prevent a tear. i switched to the hook grip because I've already torn my pec and will be damned if i don't do everything possible to prevent ever having another muscle tear.

Just stretching, warming up well, and thinking 'that won't happen to me' is a recipe for disaster. Take it from a guy who used to say "that won't happen to me"

[BBDF]

it might help but it's not like a prevention, don't you think plenty of these guys did just that thing.

when i tore my pec i remember everyone was trying to tell me what i did that caused it to tear. In reality sometimes **** just happens. Using a double overhand grip is the biggest thing you can do to prevent a tear. i switched to the hook grip because I've already torn my pec and will be damned if i don't do everything possible to prevent ever having another muscle tear.

Just stretching, warming up well, and thinking 'that won't happen to me' is a recipe for disaster. Take it from a guy who used to say "that won't happen to me"

Thanks layne
I guess I'll start using double overhand grip, my only concern is my grip strength. Do you think maybe I should invest in a pair of lifting straps if my grip cant handle it?
when you competed did you use overhand grip? and how much did you pull?

[BEhave]

Thanks layne
I guess I'll start using double overhand grip, my only concern is my grip strength. Do you think maybe I should invest in a pair of lifting straps if my grip cant handle it?
when you competed did you use overhand grip? and how much did you pull?

Your supposed to use hook grip, not simply double overhand. Hood grip is when your thumbs are under your fingers, like how oly lifters grip the bar. You get a good grip on the bar, but it hurts (at least for me)

[BBDF]

Your supposed to use hook grip, not simply double overhand. Hood grip is when your thumbs are under your fingers, like how oly lifters grip the bar. You get a good grip on the bar, but it hurts (at least for me)

Thumb under middle finger right?