Was watching a video on deadlift grip and how it can be better to use a double-overhand and as it avoids postural problems and tears in the bicep.
However, I don't know if it's useful in powerlifting because of the grip issue. Although, apparently strongman and deadlift competitions use a thinner bar and allow straps, which is why it can work.
What's the go here?
I am currently training light hypertrophy because of injuries, but usually train for functional explosive strength and am looking to compete in powerlifting and strongman in the future.
|
Thread: Deadlift Grip
-
02-13-2014, 04:11 AM #1
Deadlift Grip
"Step into the Nutrition section and mention meal timing, then prepare your anus..."
-LightForce
-
02-13-2014, 04:18 AM #2
-
02-13-2014, 05:40 AM #3
-
02-13-2014, 07:02 AM #4
I use mixed grip for every set, even warm ups, and haven't had problems. Some people only use mixed grip for heavier sets, and some alternate which hand is over and under.
Also, powerlifting competitions don't allow straps.1097 @ 161: http://youtu.be/zc9PkemUmHs
Meet PRs: 408/215/485
Gym PRs: 419/220/507
www.youtube.com/user/tonenotbulk
-
-
02-13-2014, 09:06 AM #5
- Join Date: Sep 2009
- Location: Ann Arbor, Michigan, United States
- Age: 34
- Posts: 140
- Rep Power: 215
I've tried to develop hooked grip but it tears the nail and side of my thumbs to shreds. Can't figure out how Oly lifters do what they do.
As for muscle balance, I would alternate the mixed grip in terms of which hand is under and which is over. This should minimize the imbalance (reserve your most comfortable mix grip orientation for your PR sets).
-
02-13-2014, 09:15 AM #6
- Join Date: Sep 2011
- Location: Midland, Michigan, United States
- Age: 45
- Posts: 414
- Rep Power: 1767
-
02-13-2014, 09:37 AM #7
-
02-13-2014, 10:04 AM #8
A few months ago I gave up straps and went to over under and stopped having grip problems. I wasn't super concerned about the bicep tearing risk and it never overly stressed my bicep (I probably lift too little for that to be a concern). I recently started working on my mobility a lot more and picked up a book by Kelley Starrett and he pointed out that the over under is a dead end grip since you only use it for dead lifts. He doesn't deny that it is best for PRs but that regular use will not translate into any other lift. For someone that is focused on powerlifting that may not be an issue but for others it may. I still practice over under but I have dialed it down quite a bit. Unfortunately I have to use straps occasionally since my double overhand grip is nowhere near as strong as my over under. YMMV
Recreational lifter, 5'8" @ 191lbs. Best gym lifts 385/260/405
-
-
02-13-2014, 10:41 AM #9
- Join Date: Sep 2011
- Location: Midland, Michigan, United States
- Age: 45
- Posts: 414
- Rep Power: 1767
-
02-13-2014, 09:16 PM #10
I use it for shrugs too. Saw an impressive Dan Green video where he used it for stiff leg deadlifts at 615 pounds. I usually do my last warmup and my working deadlifts with a mixed grip. On shrugs I pretty much have to use a mixed grip. And usually without chalk unless I am doing them at home. I just never got anything out of straps. Stiff leg/romanian deadlifts are the most grip taxing for me, reps plus weight. Tried a mixed grip on those but not sure it really helped. Chalk did more for me than a mixed grip on those. But my focus may have been off the time I tried them mixed.
I have never tried hook grip. So I can't comment. Might be worth it at least on stiff leg deadlifts.
What actual work I do for grip is the Shrugs, and hammer curls also hit the forearms pretty hard. I also never use straps on any pulling move. I have done heavy negative deadlifts ala Bob Peoples. I have a titan's telegraph key that I need to start using. Just trying to figure out where to best fit in some grip work. I want to get it in my program before grip does become an issue even though it never has before.
-
02-13-2014, 09:34 PM #11
-
02-13-2014, 11:48 PM #12
Similar Threads
-
Training Your Deadlift Grip
By viperjax in forum ExercisesReplies: 11Last Post: 01-23-2011, 09:11 PM -
Deadlift grip. hanging on for dear life?
By kel_varnsen in forum Powerlifting/StrongmanReplies: 46Last Post: 09-21-2008, 02:14 PM -
Deadlift grip strength...SMALL HANDS
By SuicideGripMe in forum Powerlifting/StrongmanReplies: 17Last Post: 06-13-2007, 09:25 PM -
Deadlift grip strength
By Retardo-pex in forum Powerlifting/StrongmanReplies: 15Last Post: 07-27-2006, 08:50 AM -
Beginner stalling on deadlift - grip weak
By TakeItEasy in forum Workout ProgramsReplies: 4Last Post: 08-03-2005, 07:32 AM
Bookmarks