Best grip for deadlifts? [Forum Archive]

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Best grip for deadlifts?

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Posted by: Mags

Hey guys, here's another grip question for ya.

I was watching a personal trainer the other day down at my gym. He's a big guy and often competes. He was telling his client to deadlift with both hands 'over' bar (palms down) instead of the usual one-hand-up, one-hand-down grip.

He said this grip was better as the other only benefitted power-lifters, not bodybuilders. Now I've seen many training vids and photos that show the likes of Jay and Ronnie etc all deadlifting the usual way, and they seem to have done all right from it.

When explaining to his client why it wasn't a good grip, he said you're 'unbalanced' when deadlifting like that. He said the 'one-hand-up, one-hand-down grip' meant that one arm was slightly longer when gripping the bar than the other, making your spine and lower back muscles slightly twisted. When lifting the bar up, especially when heavy, he said that small difference means your more likely to have an injury.

I know what he means about the 'one-hand-up, one-hand-down grip' feeling as if one arms longer than the other, but I assume it doens't make that much difference. I can't deadlift heavy with both palms down as I feel (even with wraps on) that the bar wants to roll right out of my hands.

What do you guys think of his reasoning, any truth to it?

Cheers.

Posted by: P-funk

i never teach an alt. grip deadlifting either.

overhand hook grip is how i do it.

Posted by: KelJu

Quote:

Originally Posted by P-funk

i never teach an alt. grip deadlifting either.

overhand hook grip is how i do it.

But what if your client has a stronger back than grip? Do you put their back strength on the back burner until their grip catches up? The only reason I ask this is because I can hold onto at least 100lbs more with an alternated grip.

Posted by: P-funk

wraps.

Posted by: Mags

Quote:

Originally Posted by P-funk

i never teach an alt. grip deadlifting either.

overhand hook grip is how i do it.

How does this work for you? Is it just as effective?

Posted by: P-funk

Quote:

Originally Posted by Mags

How does this work for you? Is it just as effective?

how can it not be as effective?

Posted by: Mags

Quote:

Originally Posted by P-funk

how can it not be as effective?

I didn't know if this way made any significant difference on how much weight you could pull-up, therefore affecting how much muscle fibre was broken down/rate of strength increase etc.

I guess it's not massively different whatever grip you use then.

Posted by: P-funk

Quote:

Originally Posted by Mags

you pull what you pull. if you get stronger pulling with an overhand hook grip, then you will be strong pulling with an overhand hook grip. I haven't pulled alt. in years and I tried it a few weeks ago and it was really tough for me to do.

Posted by: Witchblade

I try to lift with a double overhand grip as much as possible, but I don't feel comfortable with straps so I usually end up using a mixed grip on the last few reps.

Mixed grip => higher chance of injury

Posted by: Duncans Donuts

Isn't one of the primary reasons to use a mixed grip to keep the bar from rotating in your hands?

Posted by: P-funk

Quote:

Originally Posted by Duncans Donuts

Isn't one of the primary reasons to use a mixed grip to keep the bar from rotating in your hands?

yes, as the weight gets heavier, you have a greater chance of not deadlifting it because it will roll (the hook grip can help with that if you choose to use it).

Posted by: JonnyStead

Personally I like the alt grip - just my view :o)

Posted by: Duncans Donuts

I use straps with an overhand grip
:P

Posted by: soxmuscle

Quote:

Originally Posted by Duncans Donuts

I use straps with an overhand grip
:P

That's odd, I do it the exact same way...

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Best grip for deadlifts?

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