deadlift grip

J

junkfoodbad

2
I just recently started using a semi-supinated grip for my deadlifts. I was wondering if its important to switch which hand is supinated and which is pronated ever.

Will it cause a strength imbalance if i always keep the same grip? cause one is a lot more comfortable than the other usually
 
There is a high degree of strain on the biceps tendons of the arm which is underhand gripping. In fact a lot of biceps tears happen when using this grip with heavy weights (400+ pounds). I would definately try switching up or using an overhand grip and straps when needed. When I deadlift I use an overhand grip with both hands and do my warm ups (135x15,225x12) with no straps and then use straps for the heavier weights (since I would loose my grip before I fail for the primary muscles).

Of course if you are trying to prepare for competition you have to use the alternating grip (no straps) to be ready for the competition.

I also do hanging leg raises immediately after my last set of deadlifts, my abs and forearms are already pre-exhausted and that really makes them burn and makes my next deadlift day seem a lot easier since my abs and grip tend to not be the limiting factor.
 
def alternate between sets which hand is supinated.

but yes, on really really heavy lifts, double pronated with straps is probably the safest way.

straps are ok as long as they are an aide, not a crutch.
 
Totally agree with these guys and I can speak first hand. I'm still nursing an elbow strain from having my left hand supinated on deads. Double pronated grip is also a great way to build grip strength. Only strap it when its heavy. I can not STAND when some kid is using straps on everything....cables, dumbbells, barbells, steering wheel in car......absolutely annoying.
 
Talkinging of grips...
I would like to start using a bigger bar, are there any add-ons I can take to the gym?

I know this is really good for grip strength but never had the chance to use one.
 
You should alternate grips from time to time to off-set an imbalance that the nervous system may begin to acquire. Teh CNS will develop motor patterns depnding on how long and how often you use that grip in that particualr exercise. So to "mix" things up, you should perfom mix grips and some over-hand grips.
 
manofkent said:
Yeah I tryed that but Its hard to do it safely. I'll prob just get the fitters at work to make something up for me.
Click to expand...


I don't advocate using a fatter bar with deadlifts for my athletes. The fatter grip is for grip only...I think becasue the deadlift is a hip-dominat exercise, it can be "overshadowed" by grip issues. If you have a hard time holding on to a deadlift--you need to lessen the weight and work on form. Leave the fat bars and PVC pipes for the powerlifters and strongmen.
 
Stand apart - Thanks man.
Now I think about it...
If it is my wrist flexors that are failing 1st, it means that they are the weakest link in my deadlift chain. This means that they will prob catch up with the rest of my body pretty soon anyway.
Ive only been seriously deadlifting for about 8months so it makes sence.

Good post man, not noticed you around much lately, your input is always welcome.
 
Thanks...I have been busy writing articles for fitness sites and my own website, as well as attending some workshops. I have also ventured onto other forums that were requesting my input. I am here to help....
 
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