Best grip for deadlifts?

Mags · 07-22-2007, 12:35 PM

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.

**P-funk** · 07-22-2007, 12:42 PM

i never teach an alt. grip deadlifting either.

overhand hook grip is how i do it.

KelJu · 07-22-2007, 12:48 PM

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.

**P-funk** · 07-22-2007, 01:02 PM

wraps.

Mags · 07-22-2007, 01:03 PM

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?

**P-funk** · 07-22-2007, 01:03 PM

Quote:

Originally Posted by Mags

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

how can it not be as effective?

Mags · 07-22-2007, 01:08 PM

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.

**P-funk** · 07-22-2007, 01:23 PM

Quote:

Originally Posted by Mags

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.

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.

Witchblade · 07-22-2007, 01:50 PM

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

Duncans Donuts · 07-22-2007, 02:56 PM

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

**P-funk** · 07-22-2007, 02:57 PM

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).

JonnyStead · 07-22-2007, 03:58 PM

Personally I like the alt grip - just my view

)

Duncans Donuts · 07-22-2007, 09:24 PM

I use straps with an overhand grip
:P

soxmuscle · 07-22-2007, 10:16 PM

Quote:

Originally Posted by Duncans Donuts

I use straps with an overhand grip
:P

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

07-22-2007, 12:35 PM	#1
Mags We ate the toys eddie! Join Date: Oct 2004 Location: East London, UK Posts: 879 Photos: 8	Best grip for deadlifts? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.
	BUILD IT, AND THEY WILL COME. THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY. DO OR DO NOT - THERE IS NO TRY.

07-22-2007, 12:42 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	i never teach an alt. grip deadlifting either. overhand hook grip is how i do it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-22-2007, 01:02 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	wraps.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-22-2007, 01:50 PM	#9
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,208 Photos: 2	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
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-22-2007, 02:56 PM	#10
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Isn't one of the primary reasons to use a mixed grip to keep the bar from rotating in your hands?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

07-22-2007, 03:58 PM	#12
JonnyStead Good old English grit Join Date: Oct 2005 Location: England Posts: 387 Photos: 4	Personally I like the alt grip - just my view )
	I'm 34 - when am I officially an old fart?

07-22-2007, 09:24 PM	#13
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	I use straps with an overhand grip :P
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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