Sumo Deadlift grip......revisited

[Lumberg]

Alright, I think I got the positioning aspect of sumos right. Before I was grabbung at the edge of the knurling on the bar and that was too wide because my hands got ripped off the bar by my thighs. Now I grab only about 8-12" apart. Maybe a 8" is little too narrow because at times I had trouble controlling the bar. But all in all I got it figured out.

Anyways now the problem is this: I have trouble keeping a grip where the bar is smooth. I actually grabbed the roll of dyna-band that was at my gym and ripped off two pieces and wrapped them around the bar to get a better grip. Basically I use the alternating grip and go 'til I'm about to fail, then switch up and get the same # of reps.

I definitely feel it way more in my hams and glutes this way and I like it. It's easier on my knees and back.

JC

 

[zackdarnell]

Alright, I think I got the positioning aspect of sumos right. Before I was grabbung at the edge of the knurling on the bar and that was too wide because my hands got ripped off the bar by my thighs. Now I grab only about 8-12" apart. Maybe a 8" is little too narrow because at times I had trouble controlling the bar. But all in all I got it figured out.

Anyways now the problem is this: I have trouble keeping a grip where the bar is smooth. I actually grabbed the roll of dyna-band that was at my gym and ripped off two pieces and wrapped them around the bar to get a better grip. Basically I use the alternating grip and go 'til I'm about to fail, then switch up and get the same # of reps.

I definitely feel it way more in my hams and glutes this way and I like it. It's easier on my knees and back.

JC

Is any part of your hands on the knurling? I usually have about 2 fingers on the knurling. Are you using chalk? This helps, but I dont know how much, if any, it would help on the smooth part of the bar. Why is dyna-bad? Is that like atheletic tape? Sounds like a good idea, unless you plan on competing, in which case the tape wouldnt be allowed.

 

[Lumberg]

Dyna bands are these 6" wide purple bands that grannies use in "toning" classes. Think toilet paper made of rubber. There was a roll of the the stuff under the desk at the fitness center so I tore off 2 5" wide pieces. Helped a bit but not much.

Most of the problems spring from the fact I have an avulsed tendon in my left pinkie--my left hand fails way before my right, regardless of the grip (in vs. out)

Yeah I was thinking chalk wouldn't help much on the smooth part. Plus I'm pretty sure they'd be pretty pissed if I made a mess.

And finally, I started out with 2 fingers on the knurling, but they rubbed against my thighs and tried to rip them off the bar. Also the closer you grip, the lower the bar is at lockout so the more weight you should be able to get.

JC