Deadlift Question

[jbruno]

I've decided to start doing deadlifts and have a question.

Why do you grip the bar with one palm down and one up?

Also, do you alternate which hand faces which way every set?

I tried these for the first time yesterday with very light weight simply to get a feel for it. It was very awkward for me to alternate my palms. I ended up doing a few sets with both palms facing downward. Is this a big no no or O.K.?

Thank you,

 

[Fatty4You]

If you have one palm suppinated and one palm pronated, the bar will not roll out of your hands. It makes gripping the bar easier on your hands.

However, i find that it feels strange, and i would rather use a double pronated grip with straps.

As for alternating, i find this throws me off, and i feel weaker if i try to alternate every set. But with straps, dont got to worry about that.

-Fatty

 

[DrBones]

I felt awkward with the one hand pronated, one hand suppinated grip at first too... Give it a few weeks and it feels natural...
I used to have to use chalk with both hands pronated/suppinated but since switching to a mixed grip havnt had the need to use it since... Stick with the mixed grip... once you get into the heavy weights you will be happy you did

 

[gymtime]

Since you're just starting to do DLs, do what is most comfortable for you. I do the pro/sup grip and I don't ever change it. That works for me.

 

[DOM]

At light weights this grip doesn't matter. But as you start to go heavier you'll need to use the alternate grips because otherwise the heavy weight will roll your fingers open -- that leads to your grip giving out because the strength of your hands when they are closed tightly is much stronger than when they roll open like that.

With alternate grips each hand can counteract the weight rolling your fingers open in either direction.

 

[DrBones]

Also....
When the weight does start to slide out of your hand.. that is when you are going to start running into straining problems...
I've strained the shit out of my neck a few times from the weight slipping, but tryin desperately to still hold on...
Something else to think about.

 

[jbruno]

Thanks everyone for the great answers/comments. That's why I love this place.

Cheers,

 

[spatts]

I use right over left under....everytime. Feels natural to me.

 

[Citruscide]

Yea... I do left over right under... but as of the last 2 months or so... maybe even three? I hurt that fucking ligament in my left wrist... hence, I can't really grip anything without straps. Well, anything over 225lbs or so...

C-ditty

 

[makedah]

I used to always do right over, left under. Then, I read that using both 'over' could help my grip. So that's what I've been doing.

 

[vinylgroover]

Why not just use straps and not have to worry about it at all?

Unless you're going to be a powerlifter, use straps and build your back which is what deadlifts are for instead of being limited by your grip.

 

[michaelcoutts]

I've strained the shit out of my neck a few times from the weight slipping, but tryin desperately to still hold on...

AHAHAHHAHA.......Ive done exactly the same thing on may occasions.
Deadlifts can really be the punishers of the neck muscle if done awkwardly. You never want to strain your neck badly or you will be in total and untreatable pain and discomfort for at least a week.
Very annoying aspect of deadlifting for me.

Oh yeah i say use overhand grip until you cant hold it anymore and then move into the mixed grip once the strength of your back goes past that of your grip.

 

[makedah]

Oh yeah i say use overhand grip until you cant hold it anymore and then move into the mixed grip once the strength of your back goes past that of your grip.

My plan exactly. So far, my back hasn't outpaced my grip. I've also started doing grip/wrist work once a week.

I train PL-style even though I don't plan to compete. I have tiny wrists (small frame) and I want a better grip so that my wrists can do things like help keep that bar on my back during squats.

 

[Nonerz]

Yea... I do left over right under... but as of the last 2 months or so... maybe even three? I hurt that fucking ligament in my left wrist...

arrrgggggggghhh

I've been doing DL on a regular basis for the past 3-4 weeks and I use the same mixed grip only when my grip begins to slip. I don't use straps or gloves (yet) and since I've done sumo DL's earlier this week, my left wrist is all jacked up! It is really tight and painful when I try to rotate it (both ways) right at the break in my wrist, pinky side (just above that bony part). Anyone with ideas on what it could be...strain, ligament, etc?

 

[b fold the truth]

When the weight matters...left under, right over. I vary my grips a lot though and it makes me feel it in different muscles. I go double over, double under, wide, super wide, etc...

B True

 

[JDarty6173]

I stay with a double overhand up to about 405 or so.. Then switch to left under, right over..

 

[endpoint]

use a double overhand grip.....and stick with it for a while.

you want to build up your grip naturally.....then once you have good form and can handle a lot of weight, and reach a percentage where you are close to or at 100% use the mixed grip.

even when you can deadlift 924lbs its a good idea to warm up and work up to your max using double overhand. then switch when it is no longer possible to use

a weak grip can kill a lot of exercises and you have to end up using straps......for a body builder this may not be a problem, but who doesnt want a strong grip? it helps in every day life, and it will make going to the gym eaiser