I reciently decided to add deadlift to my workout because…well, nevermind. If you don’t know why then I don’t want you responding. Because I come from an Olympic Lifting background, I’ve never done a whole lot besides Romanians and straight leg. I was looking for some advice. I have no desire to ever compete in powerlifting, but I’ll probably be going pretty heavy from time to time. Should I use a powerlifting grip or does it really matter? Any reason to ever use straps? Straps were the devil when I competed, but I sometimes use them for pulls now. Thanks for responses and anything else you think might be good info/advice.
Use an alternating grip.
Don’t use straps; its like cheating (or doing kickbacks…you just look stupid to the rest of us)
Are you asking for tips on sets/reps? or how to actually DO them? (i assume not; but could be wrong)
Have fun; and enjoy the size/strength you will gain with doing deads!
No, I wasn’t asking about HOW do to it. I know the technique, I just haven’t done much of any in a while. Any set/rep schemes would be cool. Mostly, I wasn’t sure about grip or if it really mattered. Also, I was thinking about mixing in partial deadlifts, but the article today pretty much answered the question if that was a good idea or not.
Usually low reps, something like a 5x5 tends to work well. Form tends to break down fairly quickly with high reps.
There was a whole thread on here recently about whether you should set the bar down and re-set after each rep with DL’s…maybe read it if you’re curious. If you put 'em down you can still do what amount to cluster sets-- there is a few seconds of reload time between each pull, but you’ll save your back and work on perfect form in the process.
The big benefit of not using straps in deads is that it develops grip strength and it is the “real” way to do them.
The negative of using an alternating grip is that it provides an uneven load on the muscles over time and most people are not comfortable switching hands back and forth to balance it out.
Given your OL background you might be able to hook grip big weights, I don’t know how strong your grip. But since you are not going to compete you can do it however you want to.
Thanks for the good response Tim, I was wondering about an alternating grip working each side differently enough to matter too much.
Aside from the grip issue, the main advantage I find from having ditched straps is that I rarely psyche myself out of a lift anymore. When you use straps you can spend 2 minutes getting yourself mentally prepared for that big lift, march up to the bar ready to destroy it, and then throw all that aggression away while you fiddle around with little strips of canvas.
I used to use an alternating grip with my left hand supinated every time. I quite quickly developed a back problem. These days, despite the lack of comfort, I alternate every set with a different hand supinated. I even go to the hassle of marking this in my log book, so I alternate across workouts. My back problem has cleared up, thankfully, and hasn’t resurfaced using this alternating alternating grip strategy, despite lifting heavier weights these days.
Can you really grip that much more with an alternating grip anyways?
I use an overhand grip for my deads, and I don’t have a problem with grip. Of course, I’m only deadlifting 315 for a couple reps. From what I’ve read, most people don’t have grip problems until ~400 pounds. You could always use a double overhand grip (I don’t know if that’s the right terminology) for the lighter sets, and switch to an alternating grip when you get near your max.
[quote]BigAlSwede wrote:
Can you really grip that much more with an alternating grip anyways?[/quote]
For me it is only about a 200 lb difference, even with chalk - LOL!
I see nothing wrong with using straps if they help you break through a plateau. In the past, when my grip was an issue, I used straps. Over a short period of time, I was able to ditch the straps and lift the weight that I originally needed straps for. They can also be used to help you increase your max over time. So don’t rule them out.
Also, I definitely agree with keeping your reps low whenever deadlifting. I prefer doing sets of 1-3 reps, but I will do up to 5 reps as well.
I also prefer resetting after each rep. It allows you to retain good form and helps you lift more weight.
When deadlifting, I start out with a clean-grip (pronated). When the weight begins to get too heavy, I switch to an alternating grip. Although I switch back and forth between alternating grips, there is one grip that is stronger and more comfortable than the other. For max attempts, that’s the one I use most often.
I also use rack lockouts (deadlifts starting with the bar just below or at knee level). I’ve found them to be another good method for increasing strength in the deadlift. However, this exercise works best for those who have problems locking out. If you’re like me and usually struggle right off the floor, then doing snatch deadlifts or deadlifts on a box will help.
[quote]Tim Henriques wrote:
BigAlSwede wrote:
Can you really grip that much more with an alternating grip anyways?
For me it is only about a 200 lb difference, even with chalk - LOL![/quote]
I would have never guessed it was that much.
Once you start doing them, try variations (Sumo, Snatch Grip, etc)…they are awesome!
Partials (rack pulls) work pretty dam good for me. I do those, straight deads, and lots of hamstring work on my deadlift weeks and i’ve seen some really good gains in strength from it.
as far as sets reps
if your going for weight this is what i do: 5 sets, 8,6,4,2,2 reps
If you are still doing Olympic lifts I would stick to a ‘clean’ grip or a ‘snatch’ grip (translation). I just recently started doing deadlifts too and my Oly lifts have improved nicely
Ok, so yesterday I did my first workout with deadlift. I did an alternating grip and switched each set. Afterwards, I was pretty tired but probably could have squeezed a little more weight out. It occured to me that I don’t really even know what a good deadlift is. I mean, obviously I’m not good enough to compete (nor would I want to).
I did 5x5 and worked up to 315 for 5 reps. Is this even slightly respectable? Keep in mind that I’ve recently lost about 75 or 80 pounds and my lifts aren’t what they were a year ago anyways. Go ahead, be honest, I can take it.
[quote]BigAlSwede wrote:
Ok, so yesterday I did my first workout with deadlift. I did an alternating grip and switched each set. Afterwards, I was pretty tired but probably could have squeezed a little more weight out. It occured to me that I don’t really even know what a good deadlift is. I mean, obviously I’m not good enough to compete (nor would I want to).
I did 5x5 and worked up to 315 for 5 reps. Is this even slightly respectable? Keep in mind that I’ve recently lost about 75 or 80 pounds and my lifts aren’t what they were a year ago anyways. Go ahead, be honest, I can take it. [/quote]
Your poundage is not respectable in the sense that it is worth writing home about, but is not shameful either. I’d say 315 is a damn good start. Keep at it and gains will come quickly at first.
As for the grip, you really should hook your grip if you are already coming from a Oly background. J.V. Askem and Bill Starr are two coaches/writers that come to mind on this issue. Both practiced olympic lifts regularly and both advocated using the hook grip when performing conventional deadlift variations.
I reset my hook grip at the bottom of each pull; I think you really want to treat each pull as if it were a single. The deadlift is one exercise where a minor deviation in form can cost you both in terms of whether the lift is successful and in terms of whether your back remains healthy.
One last point: In addition to the problem of asymmetrical loading when you use an alternating or “mixed” grip, you are also much more likely to rupture a biceps tendon on the arm of the supinated hand.
It is almost unavoidable that the arm with a supinated grip is going to bend slightly and use the biceps, which could be a huge problem with big weights.
Also, Bill Starr seemed to believe that using a mixed grip might prevent a lifter from effectively engaging his traps to complete a pull. All of the above is what lead him to use a hook grip (he advocates straps if one cannot hook).
In sum, your order of grip preferences from most to least preferred should be hook, straps, and then alternating.
Ya, I figured a hook grip would be best for me since that’s what I’m used to, but I wanted to try something new. You bring up some good points why I should stick with the hook. Thanks.