Deads and Over/Under Grip

[Captain FT]

Are you guys alternating which side you grip overhand and underhand?

Do you think it matters?

 

[GUARDIAN]

yes and yes. my buddy tore his bicep.

 

[FriendlyCanadian]

yes and yes. my buddy tore his bicep.

Yikes!!! good to know.. you guys are talking with one hand one way and the other the other way.. then switching it up..

I switch it up almost every other set, but I do tend to favour my left being under and my right over as left is my dominant hand.. so I'll use left under and right over for my heavy almost no matter what.

 

[GUARDIAN]

Yikes!!! good to know.. you guys are talking with one hand one way and the other the other way.. then switching it up..

I switch it up almost every other set, but I do tend to favour my left being under and my right over as left is my dominant hand.. so I'll use left under and right over for my heavy almost no matter what.

i switch up every set as well. i only use this grip with my behind the back shrugs and deads.

 

[FriendlyCanadian]

i switch up every set as well. i only use this grip with my behind the back shrugs and deads.

I find if you do enough deads they are enough that you don't need to do shrugs, just my personal opinion though, maybe I could benefit from behind the back shrugs.

 

[SwitchMan]

over under is just to keep the bar from rolling.

 

[highlander555]

I agree that with a few good sets of deads, I don't feel the need to do much trap work. I also do cleans which I think also hit the trap area to a certain degree.

 

[GUARDIAN]

over under is just to keep the bar from rolling.

true but that is not what he was asking about. when u lift serious weight with that grip u put quite a strain on tendons and muscles in arms.

 

[artificialaspirations]

I haven't been but maybe should start. It feels too natural for me: left under, right over.

 

[SouthernLord]

I abandoned the alternate grip a while ago. Now I work up to a max set using a hook grip then I strap up. I pulled for a few years using an alternating grip without switching it up too much. I have some muscle imbalances in my back and I believe that is a big reason.

 

[Captain FT]

yes and yes. my buddy tore his bicep.

Jesus, thats insane.

Well I'm not using hooks or wraps so I can develop better grip strength so I don't plan on going too heavy mainly to avoid injury and possibly breaking form. The last thing I need is to tweak my back during week 1 of my 6 week cycle.

After 6 weeks of 4-AD and Cyclotren, i'm going to run another 6-8weeks of the LiquidClen without the T3 and this time do two weeks on and two weeks off. I think that will work better than straight through like this last one.

 

[GUARDIAN]

I haven't been but maybe should start. It feels too natural for me: left under, right over.

it is hard to get used to the other grip but it will help balance out your weak side.

 

[hardrock]

Yep. I swith it up as well. As far as traps go, I'll do one set to failure when I'm done with deads or whatever back excercise i'm doing that day.

 

[Srben]

From what I have seen, the under arm (usually the left) is torn because of the tendency to kink up the arm like you're starting a curl when doing max attempts. Take a look and see what you think.

 

[b fold the truth]

I go double over till I get near 600 lbs then I go over under.

 

[thebigoz]

I go over/under no matter what weight I'm lifting. Deads are one thing where I don't want to play around with my grip/form. Left over/Right under.

 

[hwydopehound]

My arms don't straigten out(very slight bend at the elbows) and I'm afraid(and always have been) because of this I will tear a muscle when doing an over/under grip. For this reason, I always go as heavy as I can raw and then when I drop the weight, I put straps on and start over the set I dropped the weight on. What do you guys think? or should I be alternating anyway?

 

[SouthernLord]

My arms don't straigten out(very slight bend at the elbows) and I'm afraid(and always have been) because of this I will tear a muscle when doing an over/under grip. For this reason, I always go as heavy as I can raw and then when I drop the weight, I put straps on and start over the set I dropped the weight on. What do you guys think? or should I be alternating anyway?

This is fine. Unless you plan on competing in PL use the straps for safety. If you are concerned with forearm development do some extra grip work. Also learn to hook grip if you are not already doing so. I pull way more with a hook grip then just a standard double over hand grip.

 

[hwydopehound]

When I get my bench/squat/deadlift to what i consider reputable, then I will compete probably. I just started doing deadlifts about 8 weeks ago and got 445 for a 3 rep max the other day, that aint gonna cut it so I need to get stronger. I just looked up the hook grip and it looks painful, but I will do it until I get it down.

As far as forearm development goes, we do TONS of farmers walks and such so I'm not too concerned about grip work.

Can I not use straps in PL comp's?

 

[JDid23]

do you guys think that one grip will give better results? I know that Over/Under will help you lift more weight because it doesn't allow the weight to slide out of your hands, but for a beginner, would you recommend doing double over or over/under?

 

[Scotsman]

When I get my bench/squat/deadlift to what i consider reputable, then I will compete probably. I just started doing deadlifts about 8 weeks ago and got 445 for a 3 rep max the other day, that aint gonna cut it so I need to get stronger. I just looked up the hook grip and it looks painful, but I will do it until I get it down.

As far as forearm development goes, we do TONS of farmers walks and such so I'm not too concerned about grip work.

Can I not use straps in PL comp's?

Nope no straps allowed in comps. Sometimes they are allowed in strongman comps but not always.

The big key to not hurting a bicep is don't pull on the bar with your arms. Your arms should be as straight as possible and just using your hands like hooks.

Yes hook grip hurts like hell and you have to get used to it for it to be effective.

Cheers,
Scotsman

 

[ExtraMile]

Nope no straps allowed in comps. Sometimes they are allowed in strongman comps but not always.

The big key to not hurting a bicep is don't pull on the bar with your arms. Your arms should be as straight as possible and just using your hands like hooks.

Yes hook grip hurts like hell and you have to get used to it for it to be effective.

Cheers,
Scotsman

man I just tryed hook grip on a bar at home to see what it feels like. WTF I thought my thumb was gonna dislocate, what is the benefit of using hook grip?

 

[Scotsman]

man I just tryed hook grip on a bar at home to see what it feels like. WTF I thought my thumb was gonna dislocate, what is the benefit of using hook grip?

Once you get the hang of it you can eliminate the bar roll without having to mix your grip. Easier to lock out and get your shoulders back.

Personally I don't like it and use the mixed grip.

Cheers,
Scotsman

 

[ExtraMile]

Once you get the hang of it you can eliminate the bar roll without having to mix your grip. Easier to lock out and get your shoulders back.

Personally I don't like it and use the mixed grip.

Cheers,
Scotsman

Oh right, it feels very awkward and kills my thumbs but Im gonna practice it and try and get good at it. I prefer over/under aswell lol but I guess thats just because I havnt got the hang of hook grip...