Do you alternate staggered grip on deadlift?

[gollybegully]

When I deadlift its always my stronger hand (right) with the under-hand grip. I read somewhere that it's best to alternate the underhand side every session to avoid imbalances, any thoughts on this?

[PanzeR-]

Actually, the imbalance it might cause is quite minimal. As I've heard from various trustworthy members around here ( yeah i know, a clear source would be better), a few sets of powershrugs/shrugs with strap should totally make sure that you will never ever get any imbalance in your traps, as minimal as it might be.

[PadreC]

good questions I do the same thing and when I try to alternate it's hard to keep my form right.

[dparm99]

I wouldn't worry about alternating, just use the grip that feels more natural/comfortable (which for me is dominant hand [right hand] over and left hand under).

[I dont work at Ballys]

the imbalance is very minimal and not aesthetically noticeable. its the shoulder that is rotated anyways...

[superhombre2k]

I alternate.

[kethnaab]

if you ever end up with a rotator cuff injury, you'll find out how much of a difference it makes when you are "coming back"

[Quelly]

negligble benefit from switching off...but a benefit nontheless, and it takes no thought out effort to switch hands each set....so do it, why not?

[ZAR2754]

i use only one grip , i find the alternate grip uncomfortable.

[gollybegully]

negligble benefit from switching off...but a benefit nontheless, and it takes no thought out effort to switch hands each set....so do it, why not?

It feels really weird at first to switch hands for some reason, almost like you're doing something wrong

[:::JMANN:::]

It feels really weird at first to switch hands for some reason, almost like you're doing something wrong

that's called the stranger.

[Quelly]

It feels really weird at first to switch hands for some reason, almost like you're doing something wrong

just sounds like your not used to it to me...the biggest downside of not switching it up is you may get uneven grip strength...if you care

[papi93]

If it caused muscle imbalances, powerlifters would have them. They don't so there is no need to switch.

[I dont work at Ballys]

Strong hand supinated and weak hand pronated, always. If it caused muscle imbalances, powerlifter would have them. They don't so there is no need to switch - in regards to the potential imbalance issue.

umm, dont you mean the other way around?

[M4A1 Widowmaker]

umm, dont you mean the other way around?

yes, he does. simple typo...i hope

[papi93]

umm, dont you mean the other way around?

Dominant hand supinated, non-dominant hand pronated is what I feel gives me the greatest gripping strength. Always was in regards to me, not others. I suppose that could have been confusing. Edited.

yes, he does. simple typo...i hope

Want negs?

[Turco]

I alternate, but one grip is definitely stronger than the other for me: right hand overhand, left hand underhand.

[ChubbzterTF]

wow just reading this has made a light bulb come on in my head.... I've ALWAYS had the right hand as the overhand and left as underhand. the left side of my lower back (i think, i can't feel it right now cuz i'm not pumped up at ALL) is much bigger than the right side and i can tell after just a set. would switching grips help? I'm going to try that and see, but is this reasonable to assume?

[rockhuddy]

i do the same way every time

[I dont work at Ballys]

Dominant hand supinated, non-dominant hand pronated is what I feel gives me the greatest gripping strength. Always was in regards to me, not others. I suppose that could have been confusing. Edited.

oh wow. yeah im not saying youre wrong, just that i've always done it the other way, and everyone else i know has done it the way i do. whatever gets the bar up though, who cares!

[papi93]

oh wow. yeah im not saying youre wrong, just that i've always done it the other way, and everyone else i know has done it the way i do. whatever gets the bar up though, who cares!

I was ambidextrous as a child...maybe that has something to do with it? I started out using my left hand for writing, cutting, etc. but switched when I realized everything is made for right hand dominant people.

I understand that the weaker should probably be supinated because that gives it a grip advantage but for some reason I have a stronger grip with it pronated. I didn't do a very good job of clarifying that earlier.

[Kiknskreem]

I've ALWAYS had the right hand as the overhand and left as underhand. the left side of my lower back (i think, i can't feel it right now cuz i'm not pumped up at ALL) is much bigger than the right side and i can tell after just a set. would switching grips help? I'm going to try that and see, but is this reasonable to assume?

It is in your head.

negligble benefit from switching off...but a benefit nontheless, and it takes no thought out effort to switch hands each set....so do it, why not?

Because the benefit is negligible?

[BOLT.]

I only do SLDL and I keep a non-alternating grip because it makes it so much harder to grip which results in extra forearm and trap work holding it up while the hamstrings and low back pull it up. But on regular deads where traps and lower back development is the goal alternating deads from the floor would be best.

[Defiant1]

Since every grip difference, movement plane etc emphasizes a different set of motor units.

I STRONGLY recommend alternating grip each set, or each session minimum.

Don't believe it? Do a set of bb shrugs with a standard pronated grip.

Now, do a set with a supinated grip.

See the difference?

Most people are going to need an uneven grip width anyway with a mixed grip due to valgus of the radius bone (your forearm does not hang straight down with a supinated grip)

[BOLT.]

Since every grip difference, movement plane etc emphasizes a different set of motor units.

I STRONGLY recommend alternating grip each set, or each session minimum.

Don't believe it? Do a set of bb shrugs with a standard pronated grip.

Now, do a set with a supinated grip.

See the difference?

Most people are going to need an uneven grip width anyway with a mixed grip due to valgus of the radius bone (your forearm does not hang straight down with a supinated grip)

So you're saying with my SLDL's I should be doing uneven grip no matter what? I can use a lot more weight with altered grip but with both fore arms over the bar I feel it much more in my traps and grip.

[Defiant1]

So you're saying with my SLDL's I should be doing uneven grip no matter what? I can use a lot more weight with altered grip but with both fore arms over the bar I feel it much more in my traps and grip.

No, I'm saying if you use a mixed grip, you should alternate every set. I am also saying that if you use a mixed grip correctly, your supinated hand will likely be outside the vertical line of your upper arm.

[bookv]

I alternate grips on the regular deadlift, but for the SLDL, I use only overhand grip on both hands.

[SycG]

I do it but it is on accident. I just grip how I feel comfortable for that set.