No matter what rep range I’m working in (4-6, 8-12, etc), my grip gives out before my fatigue sets in. If I place one hand palm facing in and one hand palm facing out, I don’t struggle as much. Is there any drawbacks to using a grip like this? I wouldn’t think so, but I thought there might be a ripple effect that could cause problems.
Their is no problem with mixed grip. If you want to use clean grip-palms facing you- just use straps if your not worried about grip strength. In fact just use straps if you have a problem-your posting in bodybuilding so straps is probably best give you a bigger back anyways-.
Or you could try chalk thats good too. You wont move as much weight but your grip will get stronger.
just lift until they fail, then throw on straps. That’s what I do.
use chalk
grind your callouses down
Act like your trying to choke the bar, really SQUEEZE it.
SET the bar in your palms not on your fingertips, once you find that spot where you feel like your hand is wrapped around the bar real tight you will know what I am talking about.
from a bodybuilding stand point mix grip can lead to some imbalances in your traps but depending on where your at it is not that big of a deal. If your worried about it just switch from a under over to a over under every set or couple sets.
Use straps if you really have to.
If your looking to improve your grip Kroc rows work great and give some good hypertrophy as well IMO.
Do some farmers walks.
Use the mixed grip but be sure to alternate which hand faces what way every set. I’ve made the mistake of using the same orientation for a while. My back became really uneven.
thanks everyone. i figured if i use the mix grip i should switch it up, so i’ve been doing that. i’ve used straps before, but i tend to let too much weight rest on them. i’ll look for that spot in the palm, though. i’m gonna try to get one more heavy deadlift session in before Thanksgiving…I’ll let you know how it goes.
Those are all good pointers. I’d also say spend some time working on your grip. Do deadlift holds, plate pinchers and towel hangs/towel chins to improve that grip.
[quote]Djwlfpack wrote:
Those are all good pointers. I’d also say spend some time working on your grip. Do deadlift holds, plate pinchers and towel hangs/towel chins to improve that grip.[/quote]
As per usual I second this. Great minds think alike I suppose. I find it is much better to have a hella grip as opposed to having to use straps. This helps make sure that there are no imbalances between your forearm and upper arm. Also, try and use the clean (palms facing you) grip as much as possible until you have to use switch grip. A short 1-2 sec pause at the top of the DL will also help accumulate isometric strength in the hands. A real whore of a grip trainer is towel deadlifts. Get two towels and loop them around the bar and hold onto just the towels and pull.
-chris
[quote]C-Bonics wrote:
I’ve made the mistake of using the same orientation for a while. My back became really uneven.[/quote]
are you sure it was the mixed grip, because that’s a first.
[quote]austin_bicep wrote:
C-Bonics wrote:
I’ve made the mistake of using the same orientation for a while. My back became really uneven.
are you sure it was the mixed grip, because that’s a first.
[/quote]
what i meant is that I’d use a mixed grip without alternating. try it, one side of your back will clearly be bigger than the other.
For the towel grips, does it matter if I treat them more like a pull up or a chin up? I’d like to work it in with either my back or bi’s. I’m already doing both wide grip pull ups and chin ups with a weight belt, I can throw a few sets of towel grips in easily.
Thanks again.
Yeah I had the problem with the grip on the last couple reps of the last set in the past then I switched to the mixed grip and switched my hands after each set to avoid an imbalance.
[quote]C-Bonics wrote:
austin_bicep wrote:
C-Bonics wrote:
I’ve made the mistake of using the same orientation for a while. My back became really uneven.
are you sure it was the mixed grip, because that’s a first.
what i meant is that I’d use a mixed grip without alternating. try it, one side of your back will clearly be bigger than the other.[/quote]
i know what your saying but i cant see how the grip on your deadlift could affect back size to the degree you make it out to be. i’m 17 and when i started working out a few years ago i fell prey to the chest and bicep only routines.
This previous spring i started deadlifting and had a max of 345, now its up to 460. i’ve always used a mixed grip w/ my left hand facing away and my right hand facing toward my body. There are no imbalances in my back at all.
[quote]ncatra01 wrote:
For the towel grips, does it matter if I treat them more like a pull up or a chin up? I’d like to work it in with either my back or bi’s. I’m already doing both wide grip pull ups and chin ups with a weight belt, I can throw a few sets of towel grips in easily.
Thanks again.[/quote]
It’s entirely up to you. Either way, you’ll fry your forearms, which will help when pulling larger numbers. Good luck.
I don’t believe not alternating the grip leads to back imbalances, at least from my exp.
Left hand always faces out, right hand in, no imbalances here.
[quote]Kalle wrote:
SET the bar in your palms not on your fingertips, once you find that spot where you feel like your hand is wrapped around the bar real tight you will know what I am talking about.
from a bodybuilding stand point mix grip can lead to some imbalances in your traps but depending on where your at it is not that big of a deal. If your worried about it just switch from a under over to a over under every set or couple sets.
[/quote]
That’s it. The kind of grip you describe is much more effective. I also swap over mixed grip as described.