Deadlift: what grip do you use?

[Forge]

I've always used an overhand grip instead of the popular mixed grip when deadlifting. Whenever I use a mixed grip the lift feels out of balance for me, like one side is pulling more than the other, although I do think my grip strength is better with the mixed grip.

Is there any physical reason to use one over the other, or is it just a matter of preference?

 

[d3track]

i use straps at 405 and up, otherwise and under/over grip, just can hold more weight with it

 

[strongsmartsexy]

I learned with over under and still use that grip. I've tried alternating grips, but it just doesn't work for me. Personally I don't use straps. I figure if I can't pull the weight and hand onto it, then it's time to do grip strength excersizes before moving on up.

 

[needsize]

the bar will roll on a regular grip, so once you get used to a mixed one you will be able to pull much heavier. I used to struggle with it too, but my grip has come so far I can bang out 5 reps on 550lbs, then hold it at lockout for 30 seconds, with my back giving out before my hands, without straps. With a regular grip I wouldnt have a prayer of doing that

 

[Debaser]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

 

[strongsmartsexy]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

Hmmmmm, maybe that explains the larger left trap!

 

[d3track]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

good point

 

[Forge]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

Yep, thats what I feel when I lift with a mixed grip. If I just stay with the dual overhand grip, shouldn't my grip strength increase along with my overall strength? Wouldn't this make the mixed grip unnecessary?

 

[needsize]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

I wonder how much that is an individual thing, as I have been deadlifting very heavy for a long time, and never change my hands around, and havent had any problems or unsymmetrical growth?

 

[Nonerz]

I think it's a personal preference...not that it makes the mixed grip "unnecessary."

I'm thinking you would increase your overall strength by lifting more weight and not limiting yourself to a strict overhand grip all the time. Do the OH grip until your grip fails, then go to a mixed grip...that way you can continue and still be working your grip at the same time.

But hey, if your grip isn't stopping you from lifting maximal weights then keep at it!

 

[strongsmartsexy]

I wonder how much that is an individual thing, as I have been deadlifting very heavy for a long time, and never change my hands around, and havent had any problems or unsymmetrical growth?

Dang! I was hoping this was the reason my left trap is larger than my right. I'm still gonna switch 'em around for a few weeks to see if it changes anything.

 

[KillahBee]

I use a mixed grip, usually the more comfortable grip (right hand over) when lifting heavier weights. I switch up only b/c I definitely feel it more in my right trap area if I only use that one grip.

 

[strongsmartsexy]

I use a mixed grip, usually the more comfortable grip (right hand over) when lifting heavier weights. I switch up only b/c I definitely feel it more in my right trap area if I only use that one grip.

Since I'm doing deads tonight I'm definately going to focus on it. I do the same right hand over grip mostly.

 

[Bonkme2]

I remember reading somewhere that using a mixed grip puts some added stress on one of the tiny muscles in the upper back/shoulder area. Which muscle and where I read that I don't know, but I'll see if I can track down where I read that and post a link.

 

[WalkingBeast]

I always use the same mixed grip with either chalk or straps. My grip has gotten much stronger despite this. So I dont see it as a problem to use straps or chalk. I use straps most of the time, but can grip 700+ lbs with chalk and a mixed grip. I also play with the COC grippers alot which helps also. I would never want to allow grip to limit the amount of weight I use.

 

[Joe Stenson]

I can't verify whether switching your hands around on mixed grip is necessary, but I know for a fact I wouldn't be able to lift anywhere close to as much if I did this. I think one way is much more natural for most people.

 

[d3track]

I think it's a personal preference...not that it makes the mixed grip "unnecessary."

I'm thinking you would increase your overall strength by lifting more weight and not limiting yourself to a strict overhand grip all the time. Do the OH grip until your grip fails, then go to a mixed grip...that way you can continue and still be working your grip at the same time.

But hey, if your grip isn't stopping you from lifting maximal weights then keep at it!

havent seen you on here in long time

 

[strongsmartsexy]

I always use the same mixed grip with either chalk or straps. My grip has gotten much stronger despite this. So I dont see it as a problem to use straps or chalk. I use straps most of the time, but can grip 700+ lbs with chalk and a mixed grip. I also play with the COC grippers alot which helps also. I would never want to allow grip to limit the amount of weight I use.

If I were still as young as you, I might lift differently. Being a member of the olde farts group, I tend to approach how I lift a bit differently. I can clearly dead more than my grip strength allows for as I've used straps and the hooks with more weight. I'm chasing only my own ego, so for the moment I'm content to lift what my grip strength allows for. Besides, it forces me to work on grip strength, which I would likely not do if it weren't the case.

 

[Nonerz]

havent seen you on here in long time

I've been frequenting another board quite faithfully. Just thought I'd stop by and see what's up!

But thanks for noticing!

strongsmartsexy...I love that avatar and want those boobs!

 

[lavi]

I can't verify whether switching your hands around on mixed grip is necessary, but I know for a fact I wouldn't be able to lift anywhere close to as much if I did this. I think one way is much more natural for most people.

I agree.



And I want those boobs too

 

[strongsmartsexy]

I've been frequenting another board quite faithfully. Just thought I'd stop by and see what's up!

But thanks for noticing!

strongsmartsexy...I love that avatar and want those boobs!

Ok, I did deads tonight and confirmed that I'll stay with the right hand over, left hand under. Any other way feels funny. Although with SLDL I do both hands over.

Um, well I now for a fact that she won't give them to you, but sharing....now that's a different story...

 

[needsize]

Dang! I was hoping this was the reason my left trap is larger than my right. I'm still gonna switch 'em around for a few weeks to see if it changes anything.

that could still be the case and maybe I'm just lucky, or unsymmetrical as hell and just dont know it...

 

[strongsmartsexy]

that could still be the case and maybe I'm just lucky, or unsymmetrical as hell and just dont know it...

Well, so far as I can see and measure, everything else is properly proportioned. But to just look at my traps, it's VERY clear that the right one is larger. Ok, and rear delts suck too, but they look similar

 

[Synpax]

I'd like to add that if you use a mixed grip, be sure to switch your hands around either each set or each training session, that's some powerful rotational torque that can cause all sorts of problems over time.

Yes. Back when I used a mixed grip, I did 4 sets and would swap the grip each time.

Now I use straps and overhand for both.

 

[AdamM]

I use over under now, i found when i switched to over under i could lift alot more. ive never used straps, i agree with whoever said if you cant hold on to it work on your grip first. as far as switching for each set goes, i dont do it. i dont find i get 1 side trained harder then the other, as long as your form is good you should be alright.

 

[MsBeverlyHills]

over/under grip alternating sets & wearing gloves & looking really mean at the mirror

 

[callthedoctor]

I perfer mixed...

6 years ago I socked a dude in the forehead and broke the index bone in my hand. Then during rehab I busted the titanium plate they surgurized in there...now I have a slight deformity in my right hand (nothing too noticible unless I show someone)...no knuckle since the bone grew/healed at slight down-angle. Anyway, makes it very difficult to do straight bar curls....EZCurls are better....but for DL's I have to hook with my right and prefer to underhand with my left....(underhand with the right would be brutal...so I can't really switch)

DL's are my weakest lift....don't know my PR but my goal is 500...(I've got the 300 bench and the 400 squat)....I would guess my DL at about 350-375 so I've got a ways to go....

 

[Nonerz]

DL's are my weakest lift....don't know my PR but my goal is 500...(I've got the 300 bench and the 400 squat)....I would guess my DL at about 350-375 so I've got a ways to go....

Have you competed in a PL meet?

 

[callthedoctor]

Have you competed in a PL meet?

Nah....kinda new to the PL game...that's why my DL is so bad...just started doing them recently....

I'm 36 y/o so my best years might be behind me...we'll see....

 

[strongsmartsexy]

over/under grip alternating sets & wearing gloves & looking really mean at the mirror

Does looking really mean at the mirror make it cry? Or does it help you lift more? Maybe I ought to try it.

 

[strongsmartsexy]

Nah....kinda new to the PL game...that's why my DL is so bad...just started doing them recently....

I'm 36 y/o so my best years might be behind me...we'll see....

I bench 315, squat 405 for reps and DL 415. I'm 47 and I'm still gaining strength. I don't believe that these numbers would do more than get me laughed out of a PL meet.

 

[BodybuildingUniverse]

Mixed grip - strong arm palm out (my right)

 

[JT Iron]

I bench 315, squat 405 for reps and DL 415. I'm 47 and I'm still gaining strength. I don't believe that these numbers would do more than get me laughed out of a PL meet.

not at all bro. you should compete. pl'ers are all very supportive. there are very few assholes in this sport.

 

[Joe Stenson]

Mixed grip - strong arm palm out (my right)

This feels totally unnatural to me. I put my strong arm palm in.

 

[BodybuildingUniverse]

I bench 315, squat 405 for reps and DL 415. I'm 47 and I'm still gaining strength. I don't believe that these numbers would do more than get me laughed out of a PL meet.

Very respectable numbers for the masters division sir, you should do a meet for fun. I certainly dont go in thinking I'm going to break any records but my own. It is fun to test yourself and meet day is a BLAST!

 

[Nonerz]

not at all bro. you should compete. pl'ers are all very supportive. there are very few assholes in this sport.

exactly my experience...I'm new to the sport and will be competing in my first meet on April 24th. My numbers aren't impressive to say the least but I'm going to give it a shot. It's the experience that I'm looking forward to...and hopefully setting some PR's too!

 

[he-man]

alt grip - i try and switch which hand is over/under each w/o that i dead

 

[big4life]

I use a mixed grip also. I used an overhand grip for a long time until someone got me to try the mixed grip. It took a while to get use to, but now it is second nature to me.