Grip for Rack Pull & RDL

NJ-Surfer · 10-08-2009, 12:01 PM

What type of grip do most people use for Rack Pull?

I find at higher weight I need to use an alternate grip while with RDL (since weight is less) I use pronated grip.

For the alternate grip do you change up the hand postion from week to week or do you always use the same (ie left hand pronated, right hand supinated).

Triple Threat · 10-08-2009, 12:12 PM

I seldom do rack pulls, but when doing regular DLs, I use a mixed grip and alternate hand position from set to set.

rahaas · 10-11-2009, 01:13 PM

Quote:

Originally Posted by NJ-Surfer

For the alternate grip do you change up the hand postion from week to week or do you always use the same (ie left hand pronated, right hand supinated).

I change up every set.

I just recently tried using straps and really like using them since I'm getting to the point the weight is heavier than I can hold for a few reps.

suprfast · 10-11-2009, 01:20 PM

I use alternate grip but dont change sides every rep.

**Gazhole** · 10-11-2009, 01:37 PM

Double overhand pretty much exclusively. If im particularly sweaty-handed that day or my grip feels shaky i might use alternate grip for a few sets, but it doesn't happen too often.

**Built** · 10-11-2009, 05:43 PM

Mixed (switching between sets), and when it's really heavy, straps.

Cgrant · 10-11-2009, 07:57 PM

Personally, haven't done them in a while, but when I did it was always overhand and if it was too heavy or a problem, straps

gtbmed · 10-11-2009, 08:12 PM

For rack pulls, I'd use a mixed grip. I don't really care to change up my grip hands but you can if it makes you feel better.

For RDLS, I use the hook grip almost exclusively.

Cgrant · 10-11-2009, 08:24 PM

Personally, haven't done them in a while, but when I did it was always overhand and if it was too heavy or a problem, straps

**CowPimp** · 10-12-2009, 11:42 AM

I use a mixed grip most of the time, and switch the pronated/supinated hands so volume levels are pretty even both ways. As I warm-up I tend to go double overhand until it becomes more than my grip can sustain. A hook grip is another good alternative that I haven't put much effort into learning/developing.

10-08-2009, 12:01 PM	#1
NJ-Surfer Registered User Join Date: Sep 2003 Location: NJ Posts: 104	Grip for Rack Pull & RDL What type of grip do most people use for Rack Pull? I find at higher weight I need to use an alternate grip while with RDL (since weight is less) I use pronated grip. For the alternate grip do you change up the hand postion from week to week or do you always use the same (ie left hand pronated, right hand supinated). "..well I read somewhere that you got to beware, you can't believe everything you read.." Jack Johnson (surfer, film-maker, musician, environmentalist)

10-11-2009, 01:20 PM	#4
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 389	I use alternate grip but dont change sides every rep. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-11-2009, 01:37 PM	#5
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Double overhand pretty much exclusively. If im particularly sweaty-handed that day or my grip feels shaky i might use alternate grip for a few sets, but it doesn't happen too often. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-11-2009, 05:43 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Mixed (switching between sets), and when it's really heavy, straps. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-11-2009, 07:57 PM	#7
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	Personally, haven't done them in a while, but when I did it was always overhand and if it was too heavy or a problem, straps Check out my Journal

10-08-2009, 12:12 PM	#2
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I seldom do rack pulls, but when doing regular DLs, I use a mixed grip and alternate hand position from set to set.

10-11-2009, 08:12 PM	#8
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	For rack pulls, I'd use a mixed grip. I don't really care to change up my grip hands but you can if it makes you feel better. For RDLS, I use the hook grip almost exclusively. gtbmed's strength journal

10-11-2009, 08:24 PM	#9
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	Personally, haven't done them in a while, but when I did it was always overhand and if it was too heavy or a problem, straps Check out my Journal

10-12-2009, 11:42 AM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I use a mixed grip most of the time, and switch the pronated/supinated hands so volume levels are pretty even both ways. As I warm-up I tend to go double overhand until it becomes more than my grip can sustain. A hook grip is another good alternative that I haven't put much effort into learning/developing. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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