Question about my dead-lifting Grip

[JoNeS]

When I deadlift I use a grip with my left hand closed (palm facing me) and my right hand open (palm facing away). I feel I get a stronger lift and I feel more secure when I do this. What I wanted to know was, should I be alternating my grip every other set? Because I am worried that my muscles will be un-evenly growing. Same thing when I bar-bell shrug. I do the closed/open grip thing, but I do alternate the grip every set...to keep the muscles in check. But when I dead-lift I don't alternate the grip. So basically, should I be switching the grip every set for the dead-lift? Thanks

 

[gymtime]

I'd say unless you are a competetive bodybuilder who needs perfect semetry, don't worry about it. Grip will not make much of a difference there. Chances are, no matter what grip you use, your strong side (as in right side if you're right handed) is going to be somewhat bigger anyway.

However, if you feel the need to change it up, which is perfectly ok to do, change it up every week, not every set.

 

[FatRat]

I once felt it more natural to grip as you do now, but I have been alternating for some time and I now feel that both are equal. If you feel you can alternate I would say thatyou might as well try it...

 

[StrongChE]

There is a good reason to alternate grips. The hand that is pronated (overhand) will cause a greater pull on that side of the body. That side will be getting more work. With time, the strength difference will build up and cause torquing/twisting while deadlifting.

Using straps to keep both hands pronated will not be detrimental to your deadlifting. Or just alternate hands between each rep or set.

You can also, shift the foot on the side of the body with supinated (underhand) grip back one inch to compensate. This will compensate your erectors, but not your upper back as much.

 

[WalkingBeast]

I wouldnt worry about it. Ive been using a mixed grip for a long time with deadlifts and never noticed any imbalances. Though with the shrugs Id reccomend straps since that may lead to uneven development. Maybe if you switch itll compensate, hard to say. Straps would solve the dillemna though.

 

[Nonerz]

Forget the straps...

Try alternating your mixed grip--do it as you are working your way up and go with what is comfortable on your "money lift." Not for the sake of symmetry, but for the sake of being generally balanced.

I definitely prefer left hand over, right hand up...but mix it up to keep things kosher.

I've officially retired my straps and have opted to improve my grip via farmer walks, static holds, rosin, etcetera. My grip has improved tremendously since.

 

[JoNeS]

So if you use strapped with the "unbalanced" grip, that is the same as having both hands with the same grip w/o straps>?

 

[mekannik]

Past articles I have read recommend alternating the grip. This way you help ensure equal work from both limbs.

But as to the mixed grip vs. straps with overhand - it depends on your goals. Bodybuilders would be best off with straps with an overhand grip on both limbs. Power Lifters would want a mixed grip. Olympic lifters could incorporate both, but would lean towards straps with an overhand grip.

The mixed grip exposes you a greater load and higher chance of incidence with a torn bicep. Power Lifters know and accept this due to the higher load bearing capability of the mixed grip and the disallowance of straps in competition.

From a stricly bodybuilding perspective where grip (support aspect in this case) is unimportant, the question comes up: what is there to be gained from exposing yourself to a higher chance of injury if the same load can be lifted without the threat?

Olympic lifters are just plain crazy. So I will skip over me - I mean them.


One note: check out thick barbell work (e.g. Apollo Axle) if you can. Throw in some over hand holds with weight for time. I am up to 300# for 30 seconds, 2 times per workout, twice per week. My overhand grip (no straps) is now in the low-mid 400's with a regular bar. You might try some at the end of your workout by using a towel or foam around the bar to increase the diameter.

 

[Tweakle]

I believe using a mixed grip contributed to my shoulder problems because I always favore done hand when I pulled. The slight twisting also aggrivated my lower back problems.. personally I'd just use straps and do some heavy grip work.

 

[wnt2bBeast]

So if you use strapped with the "unbalanced" grip, that is the same as having both hands with the same grip w/o straps>?

you waited almost a year to ask a follow up question on this thread???