Deadlift supinated grip

BossArky

When I deadlift I use a supinated grip. However, I have seen that apparently it is better to have an alternate grip with one palm up, the other down.

Reading up about deadlift grips here (last sentence of Dangers section) there is the following:

Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.

Lets say I was doing 3 sets of 5 reps. Do you use the same grip for all 3 sets, or do you have right palm up on first set with left down, then alternate per sets?

If one hand is palm up and the other palm down, won't the bar be at a slight angle?

Hanley

BS. Anything's dangerous if you're stupid about it.

If you start with your arms locked and don't jerk them, you'd have to be very unlucky to tear a bicep with mixed grip. It does happen, but generally won't happen until you're lifting serious weight.

I've ALWAYS used right hand under, left over and I haven't got any imbalances or injuries from it. If you're really worried you could change the over hand ever session. Do 3x5 one day with the left over, and 3x5 the next with your right over.

BossArky

OK I'll take that advice from the horses mouth I'll try out a mixed grip and see how I get on.

rubadub

Hanley wrote: »

I've ALWAYS used right hand under, left over and I haven't got any imbalances or injuries from it.

I can lift better with a mixed grip like you mentioned, but was concerned about the imbalance. I did consider alternating but find if I do switch I cannot lift as much that way so I stuck with the overhand one.

pm.

Hanley wrote: »

BS. Anything's dangerous if you're stupid about it.

If you start with your arms locked and don't jerk them, you'd have to be very unlucky to tear a bicep with mixed grip. It does happen, but generally won't happen until you're lifting serious weight.

I've ALWAYS used right hand under, left over and I haven't got any imbalances or injuries from it. If you're really worried you could change the over hand ever session. Do 3x5 one day with the left over, and 3x5 the next with your right over.

i agree, im training for the nationals in jan 08, atm im lifting 195kg 3 sets of 3 ( at times ) lock the arms and dont jerk i to use right hand under and left over you get some callus tho :rolleyes:

Hanley

pm. wrote: »

i agree, im training for the nationals in jan 08, atm im lifting 195kg 3 sets of 3 ( at times ) lock the arms and dont jerk i to use right hand under and left over you get some callus tho :rolleyes:

You'll get callouses regardless of grip. Hell I've some on my thumb from hooking the bar.

O/T - what age/weight class are you gonna be lifting in?

pm.

Hanley wrote: »

You'll get callouses regardless of grip. Hell I've some on my thumb from hooking the bar.

O/T - what age/weight class are you gonna be lifting in?

im 28 and hope to weigh in at about 98 kg atm in 103 kg the targets for over 100kg are unreal something like 580kg over 3 lifts :eek::eek: ill be depending on my deadlift to get me half way there

BrianD3

I have always deadlifted with a double overhand grip and at the start of this year I lifted 210 kg @ 74 kg but grip was starting to become a big problem and i'm not sure how much more progress I would have made. In any case, at around the same time I injured my back and have been taking it easy on the deadlifts since then although my strength is slowly coming back now. In the last week or too I've been experimenting with a mixed grip. Felt very awkward at first but I think i'm used to it now. Tonight I was deadlifting and did
200 kg double overhand grip, FAIL, bar did not even budge off the ground
200 kg mixed grip, nailed it pretty easily, surprised myself.

Colm_OReilly

The mixed grip is used because often grip strength is a limiting factor in a deadlift and this overcomes it.

If you're training for strength over competition, then I'd say in most cases your need for a mixed grip is minimal. However, the argument could be made from a fitness perspective (ability to perform any task) that you should train mixed grips both ways as well as double overs.

Grip strength can also be worked on with pull ups, chins, towel pull ups, etc.

Jumpy

I have had to switch to a mixed grip, because my hands were not up to it as I started to increase the weights. Made it far simpler.

Woofer

Anyone know a good shop where I can buy captains of crush grippers? Preferably where I can try them out before I buy em. Probably the trainer and the level 1.

Thanks

Vegeta

I haven't dead lifted in about 6 months due to lifting at home and always found a mixed grip allowed me to lift more weight

I think what Colm says is true, grip strength was always my limiting factor and a mixed grip over comes this fairly easily

justsomebloke

pm mickk. If you are thinking of buying some chances are he will be able to bring a pair down to pinnacle gym for you to try before purchasing

http://www.irish-lifting.com/product_info_equipment.php?cPath=1_10&products_id=255

yes they are a bit expensive but they are so much better then the cheap ones