My training is more related to powerlifing than any other style of training, but I don’t have plans to ever compete. (I’m using 5/3/1)
Obviously if you do compete, then you cannot use straps when you pull. Since I will never compete would it be smarter for me to use straps in order to avoid a distal biceps tear, or should I continue to go over/under? Is it worth the risk?
It is up to you. You can do a hybrid of sorts which would be something like this. Don’t use straps and use double over (pronated) grip for warm-up sets. You are doing this to maintain some forearm strength which could help in other areas. Use straps and go pronated for most work sets. Do a few work sets alternated and do the maxes alternated. Only do the last part if you care about saying “I can deadlift xxx weight” and you want to imply that you do it like everybody else, even if you don’t compete officially most people still like to compare their lifts to others. If you don’t care at all about that than you can go with straps all the time (I would still not use them on warm-ups or most other exercises).
Having said all that bicep injuries, while they do happen, are still pretty rare even with the alternated grip. If you want to go the total badass route you can learn the hook grip, stay pronated, and not use straps, although expect that to take a while.
In honor of Tate’s article yesterday, do what you think will work the best for you and don’t worry about what everybody else will say or think. Ronnie didn’t get much shit for deadlifting 800x2 with straps (because it was 800x2).
[quote]Tim Henriques wrote:
It is up to you. You can do a hybrid of sorts which would be something like this. Don’t use straps and use double over (pronated) grip for warm-up sets. You are doing this to maintain some forearm strength which could help in other areas. Use straps and go pronated for most work sets. Do a few work sets alternated and do the maxes alternated. Only do the last part if you care about saying “I can deadlift xxx weight” and you want to imply that you do it like everybody else, even if you don’t compete officially most people still like to compare their lifts to others. If you don’t care at all about that than you can go with straps all the time (I would still not use them on warm-ups or most other exercises).
Having said all that bicep injuries, while they do happen, are still pretty rare even with the alternated grip. If you want to go the total badass route you can learn the hook grip, stay pronated, and not use straps, although expect that to take a while.
In honor of Tate’s article yesterday, do what you think will work the best for you and don’t worry about what everybody else will say or think. Ronnie didn’t get much shit for deadlifting 800x2 with straps (because it was 800x2).[/quote]
Thanks for the reply.
I don’t use straps for any other exercises, as I have a pretty good grip that I train when I’m out of the gym. Grip strength is not an issue at all for me on the deadlift.
The ONLY reason why I was considering straps was the fear of the biceps injury.
Usually when i pull, I make sure to keep the triceps of the supinated arm flexed hard. Do you think this should be enough to prevent flexing the elbow?
I also do direct biceps work to make sure the muscles and tendons there are strong. I also progress at a slow and steady pace. No big increases in weight.
I have a very similar question, and rather than start another thread, I figure i’ll ask it here since this is recent. Oak, I hope you dont mind the hi-jack.
Im having trouble with straps. I can lift up to around 90% with a double overhand grip, but more than one rep and grip becomes an issue. I can go alternate grip, but I also fear possible bicep issues, and the torque from this.
So today my workout was 3x2 with 90%. After the first set, I knew I had to use straps. The problem is, it completely changes my technique.
I usually walk up to the bar, stand up very straight, take in a big breath, and then dip down, grip it and stand up. This works well for me, and I can use a little bit of stretch reflex, and lean back a bit and everything is fine.
But when I go to use straps, everything seems to get out of line. The stretch reflex is gone, I cant get in my grooved position, and I end up having to use a lot more back.
So has anyone had similar issues?
And what did you do to correct this?
I was thinking of using straps for warm-up sets up to about 80%, then no straps until I need them further. This way I can practice using them with lighter weights, and still work my grip, but im not sure.
[quote]The Austrian Oak wrote:
Usually when i pull, I make sure to keep the triceps of the supinated arm flexed hard. Do you think this should be enough to prevent flexing the elbow?
I also do direct biceps work to make sure the muscles and tendons there are strong. I also progress at a slow and steady pace. No big increases in weight.[/quote]
The most important thing is form, and it is just to let the weight hang in your arms. A lot of people, either on purpose or accidently, try to slightly curl the weight up. You’ll see this as your elbows bending about 10 degrees when you do deads. So keep them straight, they are just hooks holding onto the weight. Bending the elbows is not only bad for your biceps but actually makes the lift harder because you have to lift the bar further up, you actually want your arms to hang as straight as possible to minimize the travel of the bar. Good luck with it
[quote]dankid wrote:
I have a very similar question, and rather than start another thread, I figure i’ll ask it here since this is recent. Oak, I hope you dont mind the hi-jack.
Im having trouble with straps. I can lift up to around 90% with a double overhand grip, but more than one rep and grip becomes an issue. I can go alternate grip, but I also fear possible bicep issues, and the torque from this.
So today my workout was 3x2 with 90%. After the first set, I knew I had to use straps. The problem is, it completely changes my technique.
I usually walk up to the bar, stand up very straight, take in a big breath, and then dip down, grip it and stand up. This works well for me, and I can use a little bit of stretch reflex, and lean back a bit and everything is fine.
But when I go to use straps, everything seems to get out of line. The stretch reflex is gone, I cant get in my grooved position, and I end up having to use a lot more back.
So has anyone had similar issues?
And what did you do to correct this?
I was thinking of using straps for warm-up sets up to about 80%, then no straps until I need them further. This way I can practice using them with lighter weights, and still work my grip, but im not sure.[/quote]
Use straps after your grip fails, then continue your set. It takes a second to strap up. Doing this will build your grip and eventually you will not need the straps. Next about the possibility of bicep tear–if you aren’t lifting with your arms there is little to be concerned about and you are probably not using enough weight for this to be an issue.
[quote]dankid wrote:
I have a very similar question, and rather than start another thread, I figure i’ll ask it here since this is recent. Oak, I hope you dont mind the hi-jack.
Im having trouble with straps. I can lift up to around 90% with a double overhand grip, but more than one rep and grip becomes an issue. I can go alternate grip, but I also fear possible bicep issues, and the torque from this.
So today my workout was 3x2 with 90%. After the first set, I knew I had to use straps. The problem is, it completely changes my technique.
I usually walk up to the bar, stand up very straight, take in a big breath, and then dip down, grip it and stand up. This works well for me, and I can use a little bit of stretch reflex, and lean back a bit and everything is fine.
But when I go to use straps, everything seems to get out of line. The stretch reflex is gone, I cant get in my grooved position, and I end up having to use a lot more back.
So has anyone had similar issues?
And what did you do to correct this?
I was thinking of using straps for warm-up sets up to about 80%, then no straps until I need them further. This way I can practice using them with lighter weights, and still work my grip, but im not sure.[/quote]
I know what you’re talking about. When I used to use straps, it didn’t always feel right. I felt more strain on my lower back. I switched back to over/under and the problem went away. Now I have a new problem…haha.
In my mind, no matter how good my grip is, it will always be an issue. Meaning it can always be better.
Straps should be utilized as supplemental assistance. If there comes a point where you’re fussing over the straps more than the muscles you’re trying to work (no matter what the lift) then forget about straps, go lighter, and work what you intend to work.
In my experience, the injuries have occured when there’s too much going on in my head, not because I was or was not using straps.
set a new PR today on the deadlift going over/under.
No worries.
[quote]The Austrian Oak wrote:
set a new PR today on the deadlift going over/under.
No worries.[/quote]
Ya i might just stick with over-under for the heavy stuff. I figure I more likely to hurt my back by pulling with bad form with straps than good form with over/under.
[quote]dankid wrote:
The Austrian Oak wrote:
set a new PR today on the deadlift going over/under.
No worries.
Ya i might just stick with over-under for the heavy stuff. I figure I more likely to hurt my back by pulling with bad form with straps than good form with over/under.[/quote]
You would think the double overhand would feel more natural since your symmetrical compare to the uneven over/under grip.
Over/under just feels natural to me.
[quote]The Austrian Oak wrote:
dankid wrote:
The Austrian Oak wrote:
set a new PR today on the deadlift going over/under.
No worries.
Ya i might just stick with over-under for the heavy stuff. I figure I more likely to hurt my back by pulling with bad form with straps than good form with over/under.
You would think the double overhand would feel more natural since your symmetrical compare to the uneven over/under grip.
Over/under just feels natural to me.
[/quote]
Actually if you think about it, anytime you are gripping an implement that requires strength (sledgehammer, axes, baseball bat, golf club, bastard sword, etc.) you are always using a mixed grip. It gives you more strength, and would also just be freaky awkward angles to do it differently.
For me, I can only do the mixed grip with my hands similar to how I’d hold a baseball bat (left hand underhand, right hand overhand) and im left handed. Have you noticed the same thing?
i use straps for almost all the heavy row work…but never for the deaddlift
[quote]dankid wrote:
The Austrian Oak wrote:
dankid wrote:
The Austrian Oak wrote:
set a new PR today on the deadlift going over/under.
No worries.
Ya i might just stick with over-under for the heavy stuff. I figure I more likely to hurt my back by pulling with bad form with straps than good form with over/under.
You would think the double overhand would feel more natural since your symmetrical compare to the uneven over/under grip.
Over/under just feels natural to me.
Actually if you think about it, anytime you are gripping an implement that requires strength (sledgehammer, axes, baseball bat, golf club, bastard sword, etc.) you are always using a mixed grip. It gives you more strength, and would also just be freaky awkward angles to do it differently.
For me, I can only do the mixed grip with my hands similar to how I’d hold a baseball bat (left hand underhand, right hand overhand) and im left handed. Have you noticed the same thing?[/quote]
No.
I am right handed and go left hand under/ right hand over.
[quote]dankid wrote:
For me, I can only do the mixed grip with my hands similar to how I’d hold a baseball bat (left hand underhand, right hand overhand) and im left handed. Have you noticed the same thing?[/quote]
Personally once I get to the set where I need to alternate, I switch up for every set after that, rotating which hand is in and which is out.
Maybe I am being mental. lol
Biceps tears are no joke. Three people in my gym have suffered from them.
I switched to a hook grip recently. It took a few weeks to get used to the pain, but now I use it for all my heavy deadlifting and I don’t have to ever worry about a biceps tear. If I’m going to do more than about 3 reps, I use straps to save wear on my hands.
[quote]skizac wrote:
Biceps tears are no joke. Three people in my gym have suffered from them.
I switched to a hook grip recently. It took a few weeks to get used to the pain, but now I use it for all my heavy deadlifting and I don’t have to ever worry about a biceps tear. If I’m going to do more than about 3 reps, I use straps to save wear on my hands.[/quote]
How much have you deadlifted with a hook grip?
[quote]The Austrian Oak wrote:
skizac wrote:
Biceps tears are no joke. Three people in my gym have suffered from them.
I switched to a hook grip recently. It took a few weeks to get used to the pain, but now I use it for all my heavy deadlifting and I don’t have to ever worry about a biceps tear. If I’m going to do more than about 3 reps, I use straps to save wear on my hands.
How much have you deadlifted with a hook grip?[/quote]
Only 611 so far, but I’m coming back from a couple of surgeries. I expect to hit over 700 at the Raw Unity Meet.
[quote]skizac wrote:
The Austrian Oak wrote:
skizac wrote:
Biceps tears are no joke. Three people in my gym have suffered from them.
I switched to a hook grip recently. It took a few weeks to get used to the pain, but now I use it for all my heavy deadlifting and I don’t have to ever worry about a biceps tear. If I’m going to do more than about 3 reps, I use straps to save wear on my hands.
How much have you deadlifted with a hook grip?
Only 611 so far, but I’m coming back from a couple of surgeries. I expect to hit over 700 at the Raw Unity Meet.[/quote]
Wow. You are a better man than me. I could only pull about 335 with the hook before I gave it up. I used to wrap my thumbs with tape too, but I just couldn’t take it anymore.
I feel much stronger with the over/under right now.
[quote]The Austrian Oak wrote:
Wow. You are a better man than me. I could only pull about 335 with the hook before I gave it up. I used to wrap my thumbs with tape too, but I just couldn’t take it anymore.
[/quote]
I tried tape, but I found that it increased the pressure on my thumbs and made them hurt even more. Going tapeless might cause me to lose a layer of skin each deadlift workout, but it doesn’t hurt as much, and feels more solid.