deadlift grip

Page 1 of 2 12 Last
  1. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    deadlift grip


    right now im able to deadlift 445 with a overhand grip. it is getting harder to hold on to the bar so i bought straps that i havent used. would it be better to use a mixed grip before relying on the straps??

  2. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Yeah, Just use a hook grip unless you are going high reps then the straps will help more then changing grips.
    Muscle Pharm Rep
  3. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    If i was not going to compete i would wear straps and stay over over. If competing was in your future i would go over under.
    •   
       

  4. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    well, i threw on the straps today and pulled 475. 20lbs more than i was hoping for, so ill stick with the straps.
  5. Registered User
    futurepilot's Avatar
    Join Date
    Feb 2008
    Posts
    2,217
    Rep Power
    1285

    I would keep in mind that when you use an over under grip your putting a HUGE load on one bicep, while almost totally excluding the other.

    I personally dont do a mixed grip anymore. Even if your strapped in theres a higher chance of injury, than having both palms facing you..
  6. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,071
    Rep Power
    917996

    I use an overhand grip with straps when going for singles for muscular balance. Anything >90% of my 1RM get straps, but I use chalk on the other sets.
    M.Ed. Ex Phys
  7. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    thanks for the advice guys. dont like the sound of the over under grips, so i will stay with over and straps. by the end of june im hoping to pull 500 and squat 455.
  8. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    Do not use and over under with straps. You put your bicep in a very bad position, much worse than an over under without straps. I know you said you didn't just wanted to clarify to everyone.
  9. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    every time i have my max deadlift day, i always end up with what feels like a pinched nerve or disk in my lower right back, right on top of the hip. it doesnt hurt, but is uncomfortable. i can usually stretch it out, but since friday it just doesnt want to go away. any specific stretch i could do to relieve the pressure???
  10. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    Quote Originally Posted by bigironkiller View Post
    every time i have my max deadlift day, i always end up with what feels like a pinched nerve or disk in my lower right back, right on top of the hip. it doesnt hurt, but is uncomfortable. i can usually stretch it out, but since friday it just doesnt want to go away. any specific stretch i could do to relieve the pressure???
    I get the exact same thing. I go to the chiro and get ART/chiro to fix it. My hips twist a bit after lifting a while. I think i get it from lifting out of mono with a wide stance.
  11. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    thanks, i have a good chiro that only charges 35/visit, but was looking for something i could do myself.
  12. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,071
    Rep Power
    917996

    I apply capzacin cream to my lower back about 90 minutes before I do deads. By the time I get to my max sets, I am sweating and the heat from the cream really keeps my erectors loose. Zero problems since I started doing this.
    M.Ed. Ex Phys
  13. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Quote Originally Posted by Rodja View Post
    I apply capzacin cream to my lower back about 90 minutes before I do deads. By the time I get to my max sets, I am sweating and the heat from the cream really keeps my erectors loose. Zero problems since I started doing this.
    I am going to try that Rodja, Nice idea.
    Muscle Pharm Rep
  14. Registered User
    spigot's Avatar
    Stats
    6'0"  192 lbs.
    Join Date
    May 2008
    Posts
    78
    Rep Power
    115

    Quote Originally Posted by Rodja View Post
    I apply capzacin cream to my lower back about 90 minutes before I do deads. By the time I get to my max sets, I am sweating and the heat from the cream really keeps my erectors loose. Zero problems since I started doing this.
    Isn't capsaicin the chemical responsibile for chili hotness? Weird name for a medication.

    Anyway, I always use a left under, right over grip for deadlifts. I only go over over when doing straightleg deadlifts. I've been doing under over grip from about 205 pounds up to now and I'm at about 350-360 max. I never feel any muscular imbalance or discomfort, and when I'm sore the next day, it's perfectly even on both sides of my body.

    I don't know how bicep stress becomes applied in the deadlift, but I've never once activated either bicep or had either bicep become sore the next day... Sounds like someone is doing something wrong?
  15. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Quote Originally Posted by spigot View Post
    Isn't capsaicin the chemical responsibile for chili hotness? Weird name for a medication.

    Anyway, I always use a left under, right over grip for deadlifts. I only go over over when doing straightleg deadlifts. I've been doing under over grip from about 205 pounds up to now and I'm at about 350-360 max. I never feel any muscular imbalance or discomfort, and when I'm sore the next day, it's perfectly even on both sides of my body.

    I don't know how bicep stress becomes applied in the deadlift, but I've never once activated either bicep or had either bicep become sore the next day... Sounds like someone is doing something wrong?
    Capsaicain is what makes pepper hot, it is also a potent thermogenic.

    You should switch grips so you don't overdevelop one side, different muscles are used for different grips.

    Every time you deadlift you are using your bicep, the reason it is not sore is because you are not directly targeting it like you would during curls or something. Any pulling motion is going to involve your biceps to a certain degree, thats just human kinetics.
    Muscle Pharm Rep
  16. Registered User
    spigot's Avatar
    Stats
    6'0"  192 lbs.
    Join Date
    May 2008
    Posts
    78
    Rep Power
    115

    Quote Originally Posted by pmiller383 View Post
    Capsaicain is what makes pepper hot, it is also a potent thermogenic.

    You should switch grips so you don't overdevelop one side, different muscles are used for different grips.

    Every time you deadlift you are using your bicep, the reason it is not sore is because you are not directly targeting it like you would during curls or something. Any pulling motion is going to involve your biceps to a certain degree, thats just human kinetics.
    Well both biceps are the exact circumference at 16.5 inches. Both biceps have the exact same strength. Both biceps are 100% limp during a deadlift pull. Until I get any imbalances, I think I'll continue. And I've been deadlifting for around 2 years about once every week or 2.

    There is no elbow flexion at all, or there shouldn't be, in the deadlift. Now maybe if you were talking about the brachialis or brachioradialis I could understand a little because they help keep the elbow stable, but I couldn't fathom any amount of bicep activation in my personal deadlifts whatsoever.
  17. Banned
    bigironkiller's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Location
    SA, TX
    Posts
    949
    Rep Power
    0

    would Capsaicain have any impact on abdominal fat. no matter what i do my ab fat wont go away. been looking into napalm or something, but im up for ideas.
  18. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Quote Originally Posted by spigot View Post
    Well both biceps are the exact circumference at 16.5 inches. Both biceps have the exact same strength. Both biceps are 100% limp during a deadlift pull. Until I get any imbalances, I think I'll continue. And I've been deadlifting for around 2 years about once every week or 2.

    There is no elbow flexion at all, or there shouldn't be, in the deadlift. Now maybe if you were talking about the brachialis or brachioradialis I could understand a little because they help keep the elbow stable, but I couldn't fathom any amount of bicep activation in my personal deadlifts whatsoever.
    The imbalance isn't going to be noticeable in your biceps, it will be in your lats and traps. Also, the side that has the underhand grip will have bicep activation, that grip causes the muscle to shorten an puts a load on the muscle. Its not going to be a huge amount of the load, but if you DL heavy it is enough to cause strain.
    Last edited by pmiller383; 06-01-2008 at 08:52 AM.
    Muscle Pharm Rep
  19. Registered User
    spigot's Avatar
    Stats
    6'0"  192 lbs.
    Join Date
    May 2008
    Posts
    78
    Rep Power
    115

    Quote Originally Posted by pmiller383 View Post
    The imbalance isn't going to be noticeable in your biceps, it will be in your lats and traps. Also, the side that has the underhand grip will have bicep activation, that grip causes the muscle to shorten an puts a load on the muscle. Its not going to be a huge amount of the load, but if you DL heavy it is enough to cause strain.
    Huh, well I guess I'll get straps once the weight gets too heavy to grip over/under or I notice any imbalances in strength or size.

    It just feels too natural right now to switch to over/over.
  20. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Quote Originally Posted by spigot View Post
    Huh, well I guess I'll get straps once the weight gets too heavy to grip over/under or I notice any imbalances in strength or size.

    It just feels too natural right now to switch to over/over.
    I know exactly what you mean, when I go heavy I always want to put my right hand under, but when I do speed deads I make sure I switch set. I figure for the few max efforts I do a week just using the right under isn't going to kill me, funny thing is my right bicep and trap are smaller than the left side.
    Muscle Pharm Rep
  21. Registered User
    eggplant21's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Feb 2008
    Posts
    92
    Rep Power
    125

    Quote Originally Posted by spigot View Post
    Well both biceps are the exact circumference at 16.5 inches. Both biceps have the exact same strength. Both biceps are 100% limp during a deadlift pull. Until I get any imbalances, I think I'll continue. And I've been deadlifting for around 2 years about once every week or 2.

    There is no elbow flexion at all, or there shouldn't be, in the deadlift. Now maybe if you were talking about the brachialis or brachioradialis I could understand a little because they help keep the elbow stable, but I couldn't fathom any amount of bicep activation in my personal deadlifts whatsoever.
    The biceps brachii's main function is to supinate the lower arm. When you are using an over under grip one arm is supinated and the other is not. So while it may not be noticeble, there is more stress on your left bicep than your left, which does create a greater potential for injury in that arm. I do, however, think that if you keep your form correct you should be fine.
  22. Registered User
    spigot's Avatar
    Stats
    6'0"  192 lbs.
    Join Date
    May 2008
    Posts
    78
    Rep Power
    115

    Quote Originally Posted by eggplant21 View Post
    The biceps brachii's main function is to supinate the lower arm. When you are using an over under grip one arm is supinated and the other is not. So while it may not be noticeble, there is more stress on your left bicep than your left, which does create a greater potential for injury in that arm. I do, however, think that if you keep your form correct you should be fine.
    I've never had anything close to an injury from weightlifting, and I lift heavy pretty often. Just concerned about muscular imbalance, which I've noticed none of so far.

    The suggestion I'm trying to make is that if the arm is hanging limp with no brachialis, biceps, or tricep activation at all, then the only muscles holding the bar in position are the wrist flexors and traps. Now the connective tissue around the elbow relaying that stress from the bar to the shoulders is simply tendons and cartilage and whatnot if no muscles are being activated or stretched. I'm submitting that that is the case--no muscles (biceps, brachialis, brachioradialis) are being stretched, much less activated.
  23. Registered User
    eggplant21's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Feb 2008
    Posts
    92
    Rep Power
    125

    Quote Originally Posted by spigot View Post
    I've never had anything close to an injury from weightlifting, and I lift heavy pretty often. Just concerned about muscular imbalance, which I've noticed none of so far.

    The suggestion I'm trying to make is that if the arm is hanging limp with no brachialis, biceps, or tricep activation at all, then the only muscles holding the bar in position are the wrist flexors and traps. Now the connective tissue around the elbow relaying that stress from the bar to the shoulders is simply tendons and cartilage and whatnot if no muscles are being activated or stretched. I'm submitting that that is the case--no muscles (biceps, brachialis, brachioradialis) are being stretched, much less activated.
    What I was saying was it is impossible to supinate the arm without activating the biceps brachii. Look at this picture of ed coan and see if his biceps are engaged or not. You can even watch your own arm, when you twist the forearm the bicep shortens. You may feel as though your arm is completely limp, but if it truly were you would not be able to hold any large amount of weight.
    Attached Images Attached Images  
  24. Registered User
    pmiller383's Avatar
    Stats
    5'10"  235 lbs.
    Join Date
    Sep 2007
    Location
    Buffalo, NY
    Age
    27
    Posts
    4,008
    Rep Power
    2669

    Quote Originally Posted by eggplant21 View Post
    What I was saying was it is impossible to supinate the arm without activating the biceps brachii. Look at this picture of ed coan and see if his biceps are engaged or not. You can even watch your own arm, when you twist the forearm the bicep shortens. You may feel as though your arm is completely limp, but if it truly were you would not be able to hold any large amount of weight.
    Very True and good example.
    Muscle Pharm Rep
  25. Registered User
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Location
    NJ
    Age
    37
    Posts
    862
    Rep Power
    574

    Quote Originally Posted by pmiller383 View Post
    .

    You should switch grips so you don't overdevelop one side, different muscles are used for different grips.
    .
    I have read this numeros times, but have never seen anyone actually do it. Works well in theory, not in practice.
  26. Registered User
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,017
    Rep Power
    33557

    When i do max's I do a grip like Ed(the picture) right is over left is under. Up intill the max I go over or switch under/over's. I might try pulling over/under instead of over/under just for this discussion. I've been doing deads since five years ago this way (not the whole time)
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  27. Registered User
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Location
    Maine
    Age
    36
    Posts
    696
    Rep Power
    426

    If you don't like the over/under grip, try the hook grip. It's painful but works pretty well and is very secure. It took me a few weeks to get used to the pain.

    FWIW, I was getting some low back pain on the side where my grip was supinated (palm out) and switching to the hook grip did help with that some.
  28. Registered User
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,017
    Rep Power
    33557

    Quote Originally Posted by CJPopovich View Post
    If you don't like the over/under grip, try the hook grip. It's painful but works pretty well and is very secure. It took me a few weeks to get used to the pain.

    FWIW, I was getting some low back pain on the side where my grip was supinated (palm out) and switching to the hook grip did help with that some.
    where and how do the hooks cause pain?
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  29. Registered User
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Location
    Maine
    Age
    36
    Posts
    696
    Rep Power
    426
  30. Registered User
    cynic's Avatar
    Stats
    5'7"  178 lbs.
    Join Date
    Apr 2008
    Location
    Athens, GA
    Posts
    72
    Rep Power
    114

    Wow...I'm really glad I stumbled onto this thread. I've been using a left under right over grip since I started DL-ing...from like 185-455 / 3-4 years or so. My left bi is bigger than my right, and my right lat is bigger than my left (although neither very noticable...to other people at least). I never even considered that my DL grip was the cause until now. Needless to say, I'll be switching grips from time to time.
  •   

      
     

Similar Forum Threads

  1. deadlift grip
    By illgixxer in forum Exercise Science
    Replies: 18
    Last Post: 05-08-2010, 01:08 PM
  2. Deadlift grip
    By itzgambino in forum Exercise Science
    Replies: 20
    Last Post: 09-05-2009, 08:39 AM
  3. Deadlift Grip: Yay or Nay?
    By rampage jackson in forum Exercise Science
    Replies: 16
    Last Post: 06-30-2007, 07:17 AM
  4. Deadlifting: Mixed grip or regular, palms-down grip?
    By dannyboy9 in forum Exercise Science
    Replies: 12
    Last Post: 02-06-2007, 10:40 PM
  5. Deadlift grip? Need some help.
    By blahblah192 in forum Powerlifting/Strongman
    Replies: 9
    Last Post: 01-16-2006, 02:01 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.