Does anyone alternate their grip when deadlifting? Does it matter?
yes.
I usually use the same mix-grip (right hand pronated, left hand supinated) whenever I deadlift. That’s my strongest grip.
If I’m deadlifting frequently, I will sometimes switch hand positions (right hand supinated, left hand pronated) every set on the heaviest sets.
Does it matter? Maybe. Could you develop an imbalance if you always use the same grip? Possibly. So mix it up every now and then. Or don’t. Whatever you like.
I don’t think it’s that big of a deal unless you deadlift all the time (1-2 times a week, every week, always use the deadlift as one of your main exercises).
The more important thing is, are you deadlifting? Are you deadlifting heavy? Are you deadlifting heavy and using good form?
i do every set. helps me to keep a balance and i like the fact i don’t have a preference.
I mix my grip i find for me it does matter. Mixed grip tends to be a a little easier and requires less lower back strength.
Overhand grip requires the most for me to keep my back straight. Underhand I feel it in my biceps more.
I use the two same grip methods with the lighter warm up sets and mix it as I get heavier.
I alternate every set whether it’s rep work or working up to max - though my strongest grip is left hand down, right hand up.
I do this because I tend to hold my right shoulder differently than my left and having right hand down is bringing my scapula back into the place it ought to be and strengthening it there.
In people with healthy scapular stability I don’t think it matters if you switch grip or not.
[quote]Nate Dogg wrote:
I usually use the same mix-grip (right hand pronated, left hand supinated) whenever I deadlift. That’s my strongest grip.
If I’m deadlifting frequently, I will sometimes switch hand positions (right hand supinated, left hand pronated) every set on the heaviest sets.
Does it matter? Maybe. Could you develop an imbalance if you always use the same grip? Possibly. So mix it up every now and then. Or don’t. Whatever you like.
I don’t think it’s that big of a deal unless you deadlift all the time (1-2 times a week, every week, always use the deadlift as one of your main exercises).
The more important thing is, are you deadlifting? Are you deadlifting heavy? Are you deadlifting heavy and using good form?[/quote]
Yes, I am starting a new cycle and I usually deadlift once a week, I might go twice (one light and one heavy). I want to make sure that I don’t create an imbalance or cause an injury.
yep… I alternate my grip… 'cept when I am going max, then I go with my strongest grip left hand towards me, right hand away.
Be careful going both hands away (like doing a biceps curl)… alot of strain on the biceps tendon and chance of tear.
I think it depends on what your trying to accomplish. If your training as a powerlifter then by all means use an alternate grip, as you’ll be able to hold more weight in your hands. If your in the personal training environment and the purpose of training is for mere aesthetics then i would NEVER use an alternate grip, as this will lead to an imbalance in the shoulder. If your just training to look good in the mirror then there’s no need to use an alternate grip.
Yep, I sure do, my overhand forearm seems to get worked a little harder, so I alternate each set.
I use the alternate grip and switch every rep making sure my last rep uses the strongest verson, left hand supline right pronated.
I usually go double overhand until I can’t hold on, then it’s left-over and right under.
Wouldn’t same grip work grip-strength/forearms more than using a mixed grip? Or would both your forearms get hit just as hard? I personally find it easier to use heavier loads with the mixed grip. (learned it powerlifting in highschool)
I used to rotate my grip on my lighter, warm up sets, but not anymore. Now I go double overhand until it’s too heavy then I use straps.
If I’m doing heavy singles and doubles I always use the same mixed grip – right over, left under. Anything more than a triple, I use straps so I can stay double overhand. I just feel more comfortable that way with rep work.
[quote]masonator wrote:
I usually go double overhand until I can’t hold on, then it’s left-over and right under. [/quote]
same for me … and then when my mixed grip fails I use straps
[quote]GVkid wrote:
Wouldn’t same grip work grip-strength/forearms more than using a mixed grip? Or would both your forearms get hit just as hard? I personally find it easier to use heavier loads with the mixed grip. (learned it powerlifting in highschool)[/quote]
Thats exactly the point i was trying to make in my previous post. I agree
I can see the shoulder imbalance that it would cause, but my question is would doing a double overhand/dbl underhand grip hit your forearms more than doing a mixed grip?
Hook grip - painful as fuck at first, but the problem is solved. It gives you the advantage of no shoulder rotation so you can pull down equally on both sides, while not suffering the grip problems of a traditional double-overhanded grip.
[quote]GVkid wrote:
I can see the shoulder imbalance that it would cause, but my question is would doing a double overhand/dbl underhand grip hit your forearms more than doing a mixed grip?[/quote]
Yes
I’m pretty sure it’s more of a psychological thing but I use mixed grip & I def. have better underhand strength in the left when the right is overhand… which is weird since in my last DL session I made a conscious effort to keep it double overhanded & funny enough I still made the lift (chalked up)
From Starting Strength, Vol. 2 IIRC Rippetoe advises a double overhand vs. mixed grip in terms of avoiding a torn bicep or exacerbating muscle imbalances <?>
But of course, do what works for you
[quote]TheDudeAbides wrote:
masonator wrote:
I usually go double overhand until I can’t hold on, then it’s left-over and right under.
same for me … and then when my mixed grip fails I use straps [/quote]
Straps = Cheating ?