Deadlift Grip

[IronPL]

Could some of the more experienced lifters tell me their opinion on deadlifting with an over/under grip vs double over hand grip?

I've always use a over/under hand grip with chalk but I've been reading on different forums that this grip can cause the spine to twist and the risk of tearing a bicep is increased. Most are saying a double over hand grip with straps is best.

Thoughts?

 

[musketeer]

Yeah I have this dilemma too. I dont buy into the whole twisting spine shite arguement, but I would prefer it if the tug on the arms and traps was uniform and not different as when using a mixed grip. I basically just alternate the mixed grip so that I am lifting with opposite over/unders on each set.

If I'm going for a high rep set, or a max lift then I'll use straps. If I'm going for a max lift that is raw then I'll just use my strongest grip; left hand supinated and right pronated.

 

[bignate73]

i alternate my grip each lift, over under but switching which is over/under.

as for twisting the spine, yeah i guess it can a bit, so thats why I alternate. as for bicep tears, I've heard that one too. as long as your flexibility is good, and you arent trying to DL the bar up with your arms, I don't see a problem.

 

[blut wump]

My grip has more than kept pace with my deadlift so I'm able to use a double-overhand grip. Whenever I used a mixed grip it would cost some more shin flesh. You could take a look at the 'Hook Grip". Apparently, it takes a bit of getting used to with all the strain on the thumb but avoids the twistng issue. Some recommend taping up the thumb before lifting.

 

[HunterUk]

I use mixed-grip and notice that I graze my right shin practically every time I DL so there must be some twisting involved. Think I'll try double-overhand if my grip will hold.

 

[IronPL]

Thanks for the replies.

 

[Jim Ouini]

I use mixed-grip and notice that I graze my right shin practically every time I DL so there must be some twisting involved. Think I'll try double-overhand if my grip will hold.

Same here, my right hand is under and right shin is more busted up than the left. Been using over/over lately and they're both busted up equally now

I've noticed, though, that I usually scrape it on the way down, hmm.

 

[psychedout]

My grip has more than kept pace with my deadlift so I'm able to use a double-overhand grip. Whenever I used a mixed grip it would cost some more shin flesh. You could take a look at the 'Hook Grip". Apparently, it takes a bit of getting used to with all the strain on the thumb but avoids the twistng issue. Some recommend taping up the thumb before lifting.

Care to expand on what exactly a hook girp is?

 

[blut wump]

There's a pdf here:
http://www.sini.co.uk/strength/articles/Grips Explained.pdf

 

[anotherbutters]

Thumb underneath the fingers so when you lift, the fingers hold the thumb in place.

 

[Island Son]

sweeeet.
i started doing timed static holds to improve my grip.. i'll add the hook to the reppertwaw

 

[Devastation]

i'll start using straps on all my deadlifts when they allow them in a meet

until then i'll save 'em for rack pulls

 

[blut wump]

Rack pulls, power shrugs and DB side bends warrant straps, everything else goes on the hands.