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Thread: Deadlift grip

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  • 04-15-17, 6:38 am (EDT)

    Deadlift grip

    April 15, 2017, 6:38 am

    Hey guys i currently do over under grip with deadlifts and i always put my right hand on top and my left hand under is it ok to keep using this grip or should i alternate with left over and right under

     

    so what im saying is i always use the same grip and i never change it like my right hand is always on top of the bar and my left hand is under the bar and i never change it to left over hand and right under hand

  • 04-17-17, 3:17 am (EDT)

    Deadlift grip

    April 17, 2017, 3:17 am
    Posted by: Mortalblood

    Hey guys i currently do over under grip with deadlifts and i always put my right hand on top and my left hand under is it ok to keep using this grip or should i alternate with left over and right under

     

    so what im saying is i always use the same grip and i never change it like my right hand is always on top of the bar and my left hand is under the bar and i never change it to left over hand and right under hand

    It is up to you. Some people alternate to balance grip and/or work the forearms differently. I always use a mixed grip and use underhand with my left and overhand with my right. Part of me keeping the grip the same is after I tore my left bicep deadlifting this way in 2013, I still find it is better to keep my left hand underhand grip even though my left bicep will assume more stress than my right bicep will with an overhand grip. It is like my body has adapted from the injury and my left arm can handle more stress.

     

    John

    32 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.
  • 04-18-17, 12:45 am (EDT)

    Deadlift grip

    April 18, 2017, 12:45 am
    Posted by: Mortalblood

    Hey guys i currently do over under grip with deadlifts and i always put my right hand on top and my left hand under is it ok to keep using this grip or should i alternate with left over and right under

     

    so what im saying is i always use the same grip and i never change it like my right hand is always on top of the bar and my left hand is under the bar and i never change it to left over hand and right under hand

    Hook grip is fine. I would use overhand grip for as long as you can, until you get to a weight where you have to use a hook grip. Just make sure you keep those elbows locked to avoid any bicep injury.

     

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  • 04-18-17, 5:15 am (EDT)

    Deadlift grip

    April 18, 2017, 5:15 am

    Hey scott the thing i meant with the hook grip is should i keep the hook grip the same every time or should i alternate the hook grips with diff hand eg

     

    1 set i have right over and left under other set i have left over and right under

  • 04-18-17, 11:11 am (EDT)

    Deadlift grip

    April 18, 2017, 11:11 am
    Posted by: Mortalblood

    Hey scott the thing i meant with the hook grip is should i keep the hook grip the same every time or should i alternate the hook grips with diff hand eg

     

    1 set i have right over and left under other set i have left over and right under

    There are many opinions on this. However, as long as your forearms/biceps are getting worked on their own (curls, other grip strength exercises, etc) it doesn't really matter.

    I alternate after every set but only because I've always done it that way. I know I'm way stronger with my left hand doing the under grip (or at least it just feels better that way for me). I warm up with double over and whenever I pull sumo I also do double over (I cannot pull nearly as much when in sumo). I would recommend doing whatever feels right for you. Don't worry too much about getting muscle imbalance from this as long as you're actually working your biceps/forearms/traps/delts symmetrically other than for DLs, which are the muscles that won't be symmetrical on this grip afaik

    Frat bro turned barbell boss.
    Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
  • 04-18-17, 7:26 pm (EDT)

    Deadlift grip

    April 18, 2017, 7:26 pm
    Posted by: Mortalblood

    Hey scott the thing i meant with the hook grip is should i keep the hook grip the same every time or should i alternate the hook grips with diff hand eg

     

    1 set i have right over and left under other set i have left over and right under

    Jorge is right. Doesn't matter. I would just use whichever hook grip enables you to lift the most amount of weight and if you notice any imbalances in your arms/forearms, then do some unilateral work to fix it.

    Need 1 on 1 coaching? Send me a direct message to learn more!
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