Deadlift technique
gamerguy123
Posts: 48 Member
So I have been working out a long time and recently started lifting heavy. One exercise I added is the "deadlift". My problem is, I have watched videos where the grip they use to hold the bar is different. I have seen it where the person holds the bar with their knuckles facing outwards (like an upside down fist) & others hold it in the same way you would if doing a bicep curl (knuckles inwards). What is the correct way to hold the bar?
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My trainer says knuckles facing out.0
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Either way will work. Palms inward are a good way to start and if you have any grip issues you can turn on hand outward0
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What may be confusing you is a switch grip. As things get heavier it's recommended to do one hand out and one in. Generally though, start with knuckles out and only move to switch grip when your grip starts to fail.
Errr uh, mixed grip, yea.... that one.0 -
Most people will do knuckles facing away from you as much as they can. When weight gets high enough that grip strength becomes an issue, they switch to mixed grip - one hand under, one hand over.0
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Either double-overhand (knuckles out) or mixed grip (one set out, one under); mixed grip prevents the bar rolling or slipping and usually allows for a stronger deadlift.0
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Personal preference, but here's a brief overview of the + and - of each style.
http://breakingmuscle.com/strength-conditioning/get-a-grip-3-ways-to-grip-a-deadlift-and-how-to-get-your-grip-stronger0 -
ironanimal wrote: »Either double-overhand (knuckles out) or mixed grip (one set out, one under); mixed grip prevents the bar rolling or slipping and usually allows for a stronger deadlift.
^ this exactly0 -
Conventional wisdom is to use a "double-overhand" grip (both hands knuckles out). However if the weight is too heavy for your hands to hold that way, switch to an "alternate" grip where one hand is overhand, the other hand is underhand. Typically your dominant hand will be the overhand one but that's personal preference.0
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Most people will do knuckles facing away from you as much as they can. When weight gets high enough that grip strength becomes an issue, they switch to mixed grip - one hand under, one hand over.
Yup. I do knuckles out right now, but a lot of heavier lifters do one in, one out. It's all about personal preference I guess. Biggest thing with deadlifting is making sure you keep the back as straight as possible and try not to bend it or you can really mess it up. Start lighter until for get the form right.
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I use mixed0
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I started with knuckles out but switched to one hand knuckles out and one hand knuckles in for a firmer grip0
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I prefer the hook grip0
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My trainer has me use a neutral grip, one hand knuckles out, one knuckles in. I get a better grip that way. Guess it's personal preference :-)0
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The correct way to hold it is the way that works best for you. One benefit of using a double-overhand grip is that your progress is definitely restricted by your grip strength, which isn't a horrible thing. The benefit being that it will actually reduce lower back strain and is something recommended for those that like to DL and have lower back injuries. For longevity purposes this is not a bad idea. A mixed grip will help you pull the most weight and if you're competing or you just have goals of building a big DL, then you'll want a mixed grip.0
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LolBroScience wrote: »Personal preference, but here's a brief overview of the + and - of each style.
http://breakingmuscle.com/strength-conditioning/get-a-grip-3-ways-to-grip-a-deadlift-and-how-to-get-your-grip-stronger
In addition to those 3, i'll add the both-palms-facing-out grip (double supinated). I do this once a week, since it's a common grip when lifting heavy things outside the gym.
Not the best grip for maximal loads though, due to potential injury of the biceps tendon.
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Cherimoose wrote: »LolBroScience wrote: »Personal preference, but here's a brief overview of the + and - of each style.
http://breakingmuscle.com/strength-conditioning/get-a-grip-3-ways-to-grip-a-deadlift-and-how-to-get-your-grip-stronger
In addition to those 3, i'll add the both-palms-facing-out grip (double supinated). I do this once a week, since it's a common grip when lifting heavy things outside the gym.
Not the best grip for maximal loads though, due to potential injury of the biceps tendon.
You're brave, the injury potential would scare the crap out of me. But at the same time many things we might lift from the floor do get lifted that way because of grip limitations. I was actually thinking about this the other day when I saw Smart car and thought about flipping it on its side.
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Sam_I_Am77 wrote: »Cherimoose wrote: »In addition to those 3, i'll add the both-palms-facing-out grip (double supinated). I do this once a week, since it's a common grip when lifting heavy things outside the gym.
Not the best grip for maximal loads though, due to potential injury of the biceps tendon.
You're brave, the injury potential would scare the crap out of me. But at the same time many things we might lift from the floor do get lifted that way because of grip limitations. I was actually thinking about this the other day when I saw Smart car and thought about flipping it on its side.
Those things are so tempting to flip. I secretly want to get into a road rage situation with one, so i have an excuse to flip the thing. Every gym should have a Smart Car.
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Cherimoose wrote: »Sam_I_Am77 wrote: »Cherimoose wrote: »In addition to those 3, i'll add the both-palms-facing-out grip (double supinated). I do this once a week, since it's a common grip when lifting heavy things outside the gym.
Not the best grip for maximal loads though, due to potential injury of the biceps tendon.
You're brave, the injury potential would scare the crap out of me. But at the same time many things we might lift from the floor do get lifted that way because of grip limitations. I was actually thinking about this the other day when I saw Smart car and thought about flipping it on its side.
Those things are so tempting to flip. I secretly want to get into a road rage situation with one, so i have an excuse to flip the thing. Every gym should have a Smart Car.
Since we don't have cattle in the area, I'm thinking Smart-Car-Flipping is a good replacement. Sorry those things are ridiculous. Golf courses should at least allow owners to drive them on the course because they're not much more than a golf cart. LOL0 -
What are they, 450-500 pounds with the driver still in it?0
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gamerguy123 wrote: »So I have been working out a long time and recently started lifting heavy. One exercise I added is the "deadlift". My problem is, I have watched videos where the grip they use to hold the bar is different. I have seen it where the person holds the bar with their knuckles facing outwards (like an upside down fist) & others hold it in the same way you would if doing a bicep curl (knuckles inwards). What is the correct way to hold the bar?
which ever way works for you...
At lower weight, I do an overhand grip (so you see my knuckles), at heavier weight I do an over/under grip.
So my left hand is under (do not see knuckles, palm up) and my right hand is over hand grip (you see knuckles, palm down)
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Cherimoose wrote: »In addition to those 3, i'll add the both-palms-facing-out grip (double supinated). I do this once a week, since it's a common grip when lifting heavy things outside the gym.
Not the best grip for maximal loads though, due to potential injury of the biceps tendon.
Please keep horrible advice like this to yourself. What % of your 1RM are you doing? Its not smart. How much is the most you've lifted like that?
I called a kid out on it at the gym before and he got all offended. Later he got a distil biceps tear.
Last I checked, one end of a sofa or armoire doesnt weigh 400#. I see no real benefit. The power comes from your legs. I highly doubt you aving trained a double supinated grip is going to have much impact on how much you can lift double supinated. Grip strength will develop regardless of grip. Leg strength will be the ultimate factor (and back). IOW, should this real world scenario arrive, I don't think itll matter much if you do or dont train that specific grip position.0 -
grip strength?
pffft.
Straps.0 -
i double overhand frequently, up to 90% of my 1 rm. it's my go-to for lower weights. I only started with mixed grip recently. double overhand works for me and makes it easy for me to prevent back injury because my grip fails before anything else does. I love it.0
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kelly_e_montana wrote: »i double overhand frequently, up to 90% of my 1 rm. it's my go-to for lower weights. I only started with mixed grip recently. double overhand works for me and makes it easy for me to prevent back injury because my grip fails before anything else does. I love it.
Straps then, that is what I do, once I go above 315
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No belt, no straps.
I do use straps for my front squat though.0 -
no belt and no straps.. but I am only lifting 2 x BW at the moment. No huge numbers like the rest of you guys.0
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