For the snatch-grip deadlifts, should I do these with a full snatch grip width – the same as the SGHPs? Or should I take it in a bit?
I saw a few recommendations to take the hands no wider than an index finger past the rings, even with long arms.
Insane Delayed Muscle Soreness from DeadSquats. Rear delts, traps and lower back hit. To be expected from a new exercise BUT the rear delts is def enjoyable. Nice change of pace from Front Squats the past 3-4 months.
Throw some straps on and get ready for some super power yolkers!
[quote]brandon76 wrote:
Insane Delayed Muscle Soreness from DeadSquats. Rear delts, traps and lower back hit. To be expected from a new exercise BUT the rear delts is def enjoyable. Nice change of pace from Front Squats the past 3-4 months.
Throw some straps on and get ready for some super power yolkers! [/quote]
what happened to your straps question?
[quote]LoRez wrote:
For the snatch-grip deadlifts, should I do these with a full snatch grip width – the same as the SGHPs? Or should I take it in a bit?
I saw a few recommendations to take the hands no wider than an index finger past the rings, even with long arms.[/quote]
Use the same grip as you would use for a snatch or a snatch grip high pull
@domicile:
Strap on domcib! Lmao
[quote]brandon76 wrote:
@domicile:
Strap on domcib! Lmao[/quote]
holy shoes
you are a sick puppy!!
best laugh i had in a long time!!!
[quote]Christian Thibaudeau wrote:
[quote]LoRez wrote:
For the snatch-grip deadlifts, should I do these with a full snatch grip width – the same as the SGHPs? Or should I take it in a bit?
I saw a few recommendations to take the hands no wider than an index finger past the rings, even with long arms.[/quote]
Use the same grip as you would use for a snatch or a snatch grip high pull[/quote]
Thank you. That’s what I did today.
I went as far as I could with a hook grip, then switched to straps. I now understand why weightlifters wrap their thumbs for the hook grip. My SGHPs hadn’t hit the point where it hurt yet.
I was able to lift right around 79% of my conventional max. From what I understand, 70-80% of conventional is a good range to be in.
My glutes are the most sore, followed by my hamstrings and quads. Hopefully that means I’ve been working the right muscle groups with this.
EDIT: the following day I felt some stiffness and soreness throughout my entire back, in addition to just the legs and glutes. Not that soreness is much an indicator of anything, but at least it seems I hit the right areas.
Hey Thibs,
what do you think of the “Athletic-stance Deadlift” or Semi-Sumo DL for a sub to the Dead-Squat bar?
With the hips lower wouldnt it be a similar movement to the Dead-Squat?
Thanks!
Right, once you get comfortable with the hook grip you will see that it is very strong. I’d say about 25% stronger than a regular grip.
Yeah, it’s fairly similar in lower body range of motion. I like it, it’s a good exercise. Still not exactly the same as the Dead-Squat because there is still the issue of passing the knees which you don’t have in the Dead-Squat.
By that I mean that in the starting position of a deadlift the shins will be angled/leaning forward which pushes the knees forward (the longer your legs, especially femur the more the knees will be forward).
As you lift the barbell off of the floor you will eventually have to pass the knees. You can do this 2 ways:
(1) Let the bar drift slightly forward to pass the knees if they are still forward themselves
(2) Move the knees back as soon as you start the lift to get them out of the way, allowing you to keep a straighter bar path.
In the first case you put a lot of stress on the lower back
In the second case you load the hamstrings/glutes more thus reduce the work of the quads slightly.
See here is the thing: if the shins are angled forward you hit the quads more, if the shins are perpendicular to the floor (or even angled backward a bit) you recruit the posterior chain more.
But with any barbell deadlift keeping the shins angled a bit forward is a no-no. It’s bad technique and make the movement more dangerous.
With the Dead-Squat bar you don’t have the clear the knees because the bar doesn’t risk hitting the knees on the way up. So you can keep the shins angled a bit forward when the bar is at knee level (increasing quads activation) without having the shift the barbell forward which is hard on the lower back.
So you can do more of a typical “high bar squat” motion with the Dead-Squat than with the Athletic stance deadlift.
And the grip type makes it a better exercise for the traps too.
That having been said it is not a critique of the AS deadlift, which is a great movement.
In the AS deadlift your shins will NOT be angled forward as much as in other deadlifts. In fact in people with short legs OR long tibia relative to the femur might actually be able to have them perpendicular to the floor without having to engage the posterior chain (keeping the tension on the quads). However this might not be true for people with long legs or short tibia relative to the femur.
Wow, thanks Thibs for the detailed explanation. I have relatively short legs, with the upper half being pretty much of equal length with the lower half of the leg. 
Do you think the AS DL is still a better option to replace the Dead-squat than going with say High-bar Squats? If so I think I’ll test my maxes on those lifts and give it a six week run!
Thanks once again for your awesome work!
You are one of the pillars this site stands on.
In that case the AS deadlift would be a better replacement. The squat is not a substitute anyway.