Willdebeast

i have been doing deads for a couple months now and am at the point where i am lifting serious weight. here is my query; I do SLDL on leg day and then romanian deads on back day. My legs are usually still sore on back day so
I was wondering about rack deads-do they put less stress on the legs and more on the back?
or would it be simalar to a SLDL?
also today as i was finishing my last set of deads some dude comes up to me and says my grip is wrong, he said i should go one hand over and one under but to me this feels wrong and unsymetrical.

camarosuper6

Ive read that one hand over and one under puts your spine under stress...

I always seperate my leg and deadlift days by 2 days or more, but rack deads are good too, put more emphasis on lower back than legs.

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oaktownboy

one hand under and one hand over is the way to go..something about a better grip..dunno i like it that way anywayz

Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

PreMier

Just remember if you have one over, one under to switch them up. There is also no problem with going both over IMO.

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plouffe

Today, In first hour advanced PE I did 315 X 17. I was extremly shocked. Deadlifts are great for overall strength.. and uhh I've seen the grip both ways, whatever is comforible.

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Personal Bests:

Bench - 235
Deadlift - 315 X 17
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40 yrd. - 4.65

Triple Threat

Rack deads work on the lockout phase of a regular deadlift. It bears no resemblance to a SLDL. You can generally lift much more with rack deads than full deads.

Another assistance type of exercise is to do deadlifts from a raised platform, but with the bar on the floor. This requires the lifter to be in a deeper squat position, and works to improve the starting phase.

The over-under grip prevents the bar from rolling out of your hands. The bar will tend to roll towards the thumb as your grip starts to fade. The over-under grip has your thumbs pointing in opposite directions, thus preventing the rolling action.