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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Chat & Conversation
 Deadlift grip - am I the only one....?
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| Author | Topic: Deadlift grip - am I the only one....? | ||
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Elite Bodybuilder 
Posts: 671 |
Am I the only one who deadlifts with an overhand grip? The two other guys in the gym who deadlift use a one-over one-under grip, a bunch of people I've talked to online use a one-over one-under grip, and everyone on the PL board who talks about their max DL talks about weight that I could not imagine lifting with a simple overhand grip unless I were using straps or had industrial vice strengh hands. Am I the only goof who uses an overhand grip? Any recommendations for switching over to one-over, one-under? How much can I expect my 4RM deadlift to improve? Sorry for posting on chat... but the training board is a graveyard. =( -Warik ------------------ BY THE POWER OF GRAYSKULL!!!     | ||
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Moderator 
Posts: 2678 |
Over/underhand here. ------------------ | ||
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Elite Bodybuilder
Posts: 1060 |
I do overhand on sumo DLing, since turning the hand makes the pull too lopsided. What helps is using chalk (espec on the thumb) and placing your thumb along the bar (not around it). With your other fingers grip around the bar and clamp down on your thumb. This is called the hook grip, and is the way OL lifters grip the bar. It really hurts at first, but you sorta get used to it. | ||
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Elite Bodybuilder
Posts: 1241 |
I loose my grip if I go both hands overhand. I use an alternate grip and I alternate which hand is pronated and which hand is supinated between sets. | ||
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Amateur Bodybuilder 
Posts: 194 |
overhand here.....and, when I do alot of weight (alot of weight for me), my hands freakin burn..... | ||
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Amateur Bodybuilder
Posts: 138 |
I only use the overhand for my lighter sets, my heavy sets need the over under, the overhand just doesn't have the strength. I flip the grip over for alternating heavy sets. | ||
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Amateur Bodybuilder
Posts: 286 |
My grip isn't able to hang on fo long enough to get a max set when I do both over, so I do the under/over to improve in reps. ------------------ | ||
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Elite Bodybuilder
Posts: 671 |
Wow... I guess I am the only one. I'm going to try alternated grip next Friday. I should be able to pull well over 300. Thanks everybody, ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Moderator
Posts: 2590 |
Warik, I used to use overhand only. When I got to bigger iron - maybe 500 or so, it wasn't working for me anymore. The pressure on my back was starting to cause discomfort. I changed to one up/one down, and started sumo deadlifts. This is how I was able to get to the really big iron.... | ||
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Elite Bodybuilder
Posts: 877 |
Warik.. I used to DL with the over under...I switched a few months ago to the over grip and after the first workout..my left trap was killing me...being a big fan of big necks I have kept it going..the weights aren't as big as before (grip fails) but I am working on it.... ------------------ | ||
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Pro Bodybuilder 
Posts: 405 |
I only stiff leg deadlift, nut I can manage 350x6 with an over/under, while with only over I can only get 285x6, I have trouble holding on after the third rep when I don't use that method | ||
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Cool Novice 
Posts: 16 |
i use the supinwhatever grip... over/under... its tough enough getting a good grip like that, i couldnt imagine letting my weights just drop. thats what would happen if i went overhand only... | ||
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Amateur Bodybuilder
Posts: 194 |
I said I use the over grip too......even if it burns when I go heavy... | ||
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Amateur Bodybuilder
Posts: 73 |
I use both over, like warik. | ||
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Elite Bodybuilder
Posts: 1004 |
When training do atlernate strong side up/down weakside up/down. But when going for your 1 rep max always strong side up, weak down. I use a device called captain of crush to increase my grip stength. My best lift was 675 no straps.
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Elite Bodybuilder
Posts: 671 |
IG, I recently got started working with CoC grippers. I can do about 6 consecutive reps with the #1 in my right hand, 3 consecutive in my left. I'm <1/4" away from closing the #2 in my right and about 1/2" in my left. What have you closed and how many times? -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Elite Bodybuilder
Posts: 1004 |
I can do #2 for about 4 right hand 3 or so left. I bought the #3 and that fucker is gonna take work. Try doing negatives it helped me ALOT. IG | ||
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Elite Bodybuilder
Posts: 671 |
The #3 is a monster, so I hear. I'm hoping to be able to close the #2 by the end of May. Shouldn't be too hard since I'm almost there. I'll have to start doing negatives on my left hand since it is significantly weaker than my right. Although it might just be that I can't hold the gripper correctly in my left hand. I must say, though, that those Ironmind grippers are truly killers. I would recommend them to anyone who was serious about stronger hands. -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Amateur Bodybuilder
Posts: 273 |
If you can actually hold on to the bar overhanded without straps then you probably aren't using as much weight as your legs and low back are capable of. The deadlift is for legs and back not forearms so I recommend using over-under grip or straps. I used to do shrugs without straps and my traps never got sore. Then I tried straps and my poundage jumped 75 lbs and my traps were sore as hell. | ||
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Elite Bodybuilder
Posts: 671 |
On Friday during my deadlift workout, I had one rep to go on my set and knew after the previous rep that I wouldn't be able to hold on to it for a fourth. So I switched to an alternate grip for the first time ever to be able to lift the bar and put it back on the rack (because it's a pain in the ass taking the plates off from the floor). After doing that rep it felt SO EASY. I cannot describe the difference. I'm pretty excited about my next deadlift workout, because I will be using an alternating grip for each heavy set (alternating which hand is over and which hand is under for each set). I should be able to pull significantly more than before. With any luck, I'll be pulling 4 plates a side by the end of the year. Thanks for all of the input, everyone! -Warik ------------------ BY THE POWER OF GRAYSKULL!!! |
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