Which grip do you use for dead lifts?
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For a workout, double overhand until grip strength fails, then straps.
I save alternate grip for PRs as it can strain the bicep in the arm with the flipped hand, or build imbalances if over-used. I've tried hook grip as well, and pulled some fairly heavy weights with it, but it is somewhat painful at heavier weights.
This exactly. If you're not training to powerlift competitively though, and have no actual practical need for your grip to be especially strong, you could switch to straps instead of mixed grip.0 -
Yeah I love the mixed grip, I think it looks awesome and I like how it's a clever solution to the bar slipping out.
Problem is it puts significant strain on the bicep of the supponated arm, and that can lead to injury. Since I'm not competing, I just use a double pronated grip until my hands fail, then use straps.
For all the other stress I have to put on my biceps, there's not need to screw around with a mix grip on heavy deads.
It's mostly a bicep issue if you are trying to pull at ALL with the upper- if you have a slightly curl- you're straining it- or snapping it. (which is a really crazy thing to see apparently) but it's one of the reasons why you shouldn't be doing it unless you know what you are doing.
I've never even felt bicep pressure and I have had some sketchy shakey PR's.0 -
Yeah I love the mixed grip, I think it looks awesome and I like how it's a clever solution to the bar slipping out.
Problem is it puts significant strain on the bicep of the supponated arm, and that can lead to injury. Since I'm not competing, I just use a double pronated grip until my hands fail, then use straps.
For all the other stress I have to put on my biceps, there's not need to screw around with a mix grip on heavy deads.
It's mostly a bicep issue if you are trying to pull at ALL with the upper- if you have a slightly curl- you're straining it- or snapping it. (which is a really crazy thing to see apparently) but it's one of the reasons why you shouldn't be doing it unless you know what you are doing.
I've never even felt bicep pressure and I have had some sketchy shakey PR's.
The pressure is on the distal biceps tendon, not on the muscle really. I'm surprised you've never felt it at all, holding the mix grip in different ways hasn't gotten rid of it completely for me, though to be clear it isn't a very noticible sensation anyways.
By the way, YouTube it, it's absolutely terrifying.0 -
double over hand for lighter weights like warm-ups or if I'm doing Romanian Deads...mixed grip for heavier weight.
This is what I do too0 -
The pressure is on the distal biceps tendon, not on the muscle really. I'm surprised you've never felt it at all, holding the mix grip in different ways hasn't gotten rid of it completely for me, though to be clear it isn't a very noticible sensation anyways.
By the way, YouTube it, it's absolutely terrifying.
I'm familiar with it- but down at the bottom- right at the elbow- I feel it when I'm doing flat heavy DB fly's.
yeah- youtube- you can literally get lost there LOL
I do try to flip flop- I am WAY more comfortable with my right hand under/left over then left under- my broken left wrist makes that an uncomfortable turn out- but I try REALLY hard to remember to swap them around- purely for balance.
But yeah- nope- never really had issue- I'm a very leg driven person though- so no upper 'cheat' helps at all.0 -
Hook grip on stuff up to 190#, then alternate my mixed grip for heavier weights. On max rep sets, I use straps since grip shouldn't be the limiter on those sets. I always do left palm out, right palm in though when I compete or try for a PR single.0
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Just want to say I've never felt a thing in my bicep either, and it's never sore, tight, or anything afterward, and doesn't really tense even during the lift.Yeah I love the mixed grip, I think it looks awesome and I like how it's a clever solution to the bar slipping out.
Problem is it puts significant strain on the bicep of the supponated arm, and that can lead to injury. Since I'm not competing, I just use a double pronated grip until my hands fail, then use straps.
For all the other stress I have to put on my biceps, there's not need to screw around with a mix grip on heavy deads.
It's mostly a bicep issue if you are trying to pull at ALL with the upper- if you have a slightly curl- you're straining it- or snapping it. (which is a really crazy thing to see apparently) but it's one of the reasons why you shouldn't be doing it unless you know what you are doing.
I've never even felt bicep pressure and I have had some sketchy shakey PR's.
The pressure is on the distal biceps tendon, not on the muscle really. I'm surprised you've never felt it at all, holding the mix grip in different ways hasn't gotten rid of it completely for me, though to be clear it isn't a very noticible sensation anyways.
By the way, YouTube it, it's absolutely terrifying.0 -
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yeah no- thankfully I can't watch youtube at work LMAO
I know it looks a lot like a cable snapping and then curling back up the arm- that enough alone is enough to keep me from watching that LMAO.
nope nope nope (where is the little octopus GIF when you need it!)0 -
Supinated grip.0
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I use an overhand grip on warm up DL sets and then on working sets (which are usually 315+) I use a mixed grip.0
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Hook grip till my thumbs are numb, then mixed, then alternate mixed
but most importantly CHALK!! If i forget my chalk i sit in my car and cry0 -
I use mixed grip. I make sure my thumbs overlap my fingers or they will start slipping due to not amazing hand strength or sweat.0
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Hook grip till my thumbs are numb, then mixed, then alternate mixed
but most importantly CHALK!! If i forget my chalk i sit in my car and cry
my new gym I'm going to be starting at in January keeps little basins of chalk by the squat racks and plateforms.
SQUEEEEEEEEEEEEEEEEEE I can't wait to move!!!!0 -
I saw someone's leg do it once - that sounded like a metal cable snapping and could be heard across the other side of the pitch
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Double post0
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I use the one where you grab the bar with your hands!! HAHA, sorry was just too easy not too! :laugh:0
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You're welcome.
yeah no- thankfully I can't watch youtube at work LMAO
I know it looks a lot like a cable snapping and then curling back up the arm- that enough alone is enough to keep me from watching that LMAO.
nope nope nope (where is the little octopus GIF when you need it!)
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I've used mixed grip for years and never failed a lift due to grip. I've been considering hook grip for a while though so I don't get muscle imbalances from mixed grip.0
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Gonna have to try this; been having grip issues on final set of SL-DLs. Thanks.Mixed, alternating which hand is facing inward.0 -
It works for me. Makes it easier0
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Mixed grip, switch the over/under after each set.
Though recently I've been using a trap bar for all of my dead lifts because my gym has one, so with those I just hold it overhand. It's pretty nice, no banged up knees and I feel like I'm really in control. Highly recommended.0 -
I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.
This...and when I deload I try with it facing forward to try and increase my grip strength....
eg. when I first started lifting, I found I was switching to mixed grip at 90 pounds
I'm now switching to mixed grip at 165.0 -
My grip strength sucks *kitten* so I'm almost always using mixed!0
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I switch grip. I used to be able with regular grip but no way in hell I can do that anymore lol0
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Further to my reply in this thread, I did a PB today - 150kg (I weigh 70kg). Not only did I do "palms facing me" but I only hooked my fingers and not my entire hand round the bar. :noway:0
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I used to do plain-jane double overhand for the lighter stuff, and mixed for the heavier.
Then I became very frightened that someday I would snap my distal bicep tendon if I continued using mixed grip. I am not sure how rational my fear was, but it's just not a fun thought.
So, I recently have been using hook grip, and it's been working out well, without all that much pain for my thumbs. It's a very solid grip. Last time I DLed, I was doing 310 and was able to hold it fine with hook.
There is probably still a risk of the dreaded snap, but I have some peace of mind knowing that my chances with hook are way less than with mixed.0 -
Further to my reply in this thread, I did a PB today - 150kg (I weigh 70kg). Not only did I do "palms facing me" but I only hooked my fingers and not my entire hand round the bar. :noway:
LOL mine do that- but it's usually when I get tired- and start in on the super heavy stuff- I get some quality GRIP OF DEATH- with my fingers going- my friend laughs at how much I can lift with my fingers only- it kind of sucks.0 -
Mixed for me, too. I've never considered alternating between sets, but I'm going to try that out.
Hook grip for everything else. My trainer started me out with hook grip, so it doesn't feel awkward at all to me.0 -
^ThisI train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.
+10
http://www.youtube.com/watch?v=Wjq82nYPUeo
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