Deadlift stance/grip

[gettnheavy]

What kind of stance do most of yall use and grip? Ive trying to figure this out and find whats comfortable on the right knee. I go about 6 inches farther from shoulder width apart and my grip is right outside my knees. Any differences in narrow/wide grip?

 

[chaos13]

i usally go slightly wider than shoulder, and change grip every set.

 

[*The_West*]

how do you mean, you change grip every set? why?

 

[drsketch]

alternating grip
and I grip the bar about 2" on the rough from the smooth part of the barbell

 

[Seattleite]

When I use the barbell for deadlifting, I use a sumo stance. My feet are wider than my shoulders, and I use a closer grip. For the past several weeks I have switched over to the Trap Bar for deadlifting because my lower back needed a break.

 

[SouthernLord]

Use what ever grip/stance allows you to pull the most weight with the safest form. I know that sounds like common sense, but I have seen a lot of guy use crazy unorthodox set ups when pulling. Slight tweaks would allow these guys to pull more weight with better form. Typically you want your shoulders slightly over the bar, hips low but not too low, low back arched, head up, bar close to or against your shins. The goal should be to move the most amount of weight, but move it the shortest distance possible to lockout.

 

[highlander555]

I wouldn't use the sumo stance unless you're competing in a powerlifting competition. The whole point of the sumo stance is that it gives you a mechanical advantage when pulling. So... you don't get the benifits of pulling more weight from the sumo because the weight is easier to pull due to the mechanical advantage and increased leverage.

If you want to get all the muscular benifits of pulling heavy weights, and you're not competing, stick with the normal stance. You can't pull as much weight as the sumo for a reason- because it's harder, which is what you want. Feet 12 to 15 inches apart and hands just wide enough to clear the outside of the knees. Use whatever grip is comfortable, though an alternating grip is usually perfered.

 

[Elementality]

What you guys think about using lifting straps for deads. I recently started using them and it enables me to use overgrip with both hands which hits my back harder then before when i was using over-under grip. I think the draw back is my arms and grip don't get as great as a work out as before.

I think most of my forearm and grip strength came from dead lifts before.

 

[captainahole]

What you guys think about using lifting straps for deads. I recently started using them and it enables me to use overgrip with both hands which hits my back harder then before when i was using over-under grip. I think the draw back is my arms and grip don't get as great as a work out as before.

I think most of my forearm and grip strength came from dead lifts before.

I'm a strong believer of wraps for 2 main reasons
I can dead lift far more than my hands will allow me and it also allows me to be able to maximize my reps without my hands giving out before the full benefit of the exercise.

 

[enigma4dub]

Use what ever grip/stance allows you to pull the most weight with the safest form. I know that sounds like common sense, but I have seen a lot of guy use crazy unorthodox set ups when pulling. Slight tweaks would allow these guys to pull more weight with better form. Typically you want your shoulders slightly over the bar, hips low but not too low, low back arched, head up, bar close to or against your shins. The goal should be to move the most amount of weight, but move it the shortest distance possible to lockout.

+1

my grip theory is go double overhand until grip fails, then proceed with over/under and finally to straps. deadlifting is a great oppurtunity to work on grip strength.

 

[Seattleite]

I wouldn't use the sumo stance unless you're competing in a powerlifting competition. The whole point of the sumo stance is that it gives you a mechanical advantage when pulling. So... you don't get the benifits of pulling more weight from the sumo because the weight is easier to pull due to the mechanical advantage and increased leverage.

If you want to get all the muscular benifits of pulling heavy weights, and you're not competing, stick with the normal stance. You can't pull as much weight as the sumo for a reason- because it's harder, which is what you want. Feet 12 to 15 inches apart and hands just wide enough to clear the outside of the knees. Use whatever grip is comfortable, though an alternating grip is usually perfered.

Hey that's great advice. I'll make the adjustment. Thanks...

 

[chaos13]

i would suggest only using the straps for the last couple of sets when your grip starts to fail. if your grip is good for the first few sets then don't bother using the straps for them.

 

[highlander555]

I can dig me some wrist strap action. But I do agree with not using them until your grip fails (like, as you warm up and work your way up to your heavier working weights). That way your hands and forearms still get a good bit of work.

 

[Scotsman]

I use a narrow stance when pulling. My toes are just inside shoulder width and my heels are pulled inside so my knees can track out a bit. My grip is at shoulder width and I use both hands over until I can't hold the weight anymore then switch to an alternate grip. I never use straps when pulling from the floor but will use them when I do heavy rack pulls.

I use the narrow stance because I am way stronger that way plus you can't pull sumo in most strongman competitions. Which stance you should use is a product of your anatomy. It's all in the ratios between leg length, arm length, torso length, and femur length as to which stance will be more beneficial to you. Some people even prefer a hybrid stance (feet outside of shoulders with hands outside of legs).

Cheers,
Scotsman

 

[b fold the truth]

Oddly enough...my grip and stance change from time to time...but never much.

 

[dirty~d~]

Heels slightly outside shoulder width, toes turned out slightly, over/under grip (alternating) just outside my knees. No straps, no gloves.