I recently started deadlifting consistently and saw good strength progress, though it’s nothing spectacular. Today I was able to do 315 for 4 solid reps. I’m 5’7’', 165lb. I deadlift with medium sumo stance.
Here are my questions:
Lifting Belt - it seems like a lifting belt is a good idea for heavier weights/max effort. What would be the approx parameters for me to start using it? (at what weight, what reps).
Alternating grip - I lift with right hand pronated, left supinated. I tried switching the grip, but was considerably weaker. Is that usually the case or just an artifact of not training with switched grip? My right shoulder is a little bit forward (right shoulder blade father from the spine than the left one when relaxed) and I think heavy deadlifts with my right hand pronated aggravates it.
How do I prevent my hands from getting ripped? This is the second time in 2 weeks I ripped the callous under the middle finger on the supinated hand. It’s annoying coz I can deadlift after that and aesthetically unpleasing. Does chalk make a difference (I don’t use)?
Starting position - I used to start of with hips below parallel and was told they I should start with hips above the parallel. The change made it easier to move bigger weight; however how high is too high for the hips to start?
[quote]skor wrote:
I recently started deadlifting consistently and saw good strength progress, though it’s nothing spectacular. Today I was able to do 315 for 4 solid reps. I’m 5’7’', 165lb. I deadlift with medium sumo stance.
Here are my questions:
Lifting Belt - it seems like a lifting belt is a good idea for heavier weights/max effort. What would be the approx parameters for me to start using it? (at what weight, what reps).
Alternating grip - I lift with right hand pronated, left supinated. I tried switching the grip, but was considerably weaker. Is that usually the case or just an artifact of not training with switched grip? My right shoulder is a little bit forward (right shoulder blade father from the spine than the left one when relaxed) and I think heavy deadlifts with my right hand pronated aggravates it.
How do I prevent my hands from getting ripped? This is the second time in 2 weeks I ripped the callous under the middle finger on the supinated hand. It’s annoying coz I can deadlift after that and aesthetically unpleasing. Does chalk make a difference (I don’t use)?
Starting position - I used to start of with hips below parallel and was told they I should start with hips above the parallel. The change made it easier to move bigger weight; however how high is too high for the hips to start?
Thanks.[/quote]
Wear a belt when ever you want.
You just got used to griping it that specific way.
I dont think you can prevent that.
Pull however you feel comfortable, watch some videos of good deadlifters and you will see how they pull.
[quote]pmk27 wrote:
Hey, with regard to point 2, i used to have that same problem.
Just get a pair of weightlifting gloves, it has made an amazing difference for me.[/quote]
I wouldnt wear gloves when you deadlift. I feel like it actually makes it harder to hold onto the bar. Get some chalk and be sure to keep your calluses filed down some and youll be alright.
I wouldnt wear gloves when you deadlift. I feel like it actually makes it harder to hold onto the bar. Get some chalk and be sure to keep your calluses filed down some and youll be alright.
Ya it took a bit of gettin used to but i found that the addition of the glove made the gripping surface wider and improved my grip strength.
I got real back problems using the same alternated grip all the time. I must have been twisting whilst lifting, I guess, or building up a real good imbalance. I now switch round which hand is supinated every set, and good bye back problems.
You are right, it takes time to get used to, but now both ways are equally strong for me.
If you don’t want your callouses to rip off then shave them down with a pumice stone. In time your callouses should get to the point where skin will still peel off but you’ll have plenty of skin beneath to keep from bleeding.
[quote]pmk27 wrote:
I wouldnt wear gloves when you deadlift. I feel like it actually makes it harder to hold onto the bar. Get some chalk and be sure to keep your calluses filed down some and youll be alright.
Ya it took a bit of gettin used to but i found that the addition of the glove made the gripping surface wider and improved my grip strength.[/quote]
I have found that when wearing gloves with a movement like deadlift, the surface of the gloves will stick to the bar, but your hand will not stick to the inside of the fabric on the gloves. I feel youd be better off just using chalk.
If you use a belt, use it. If you don’t use a belt, don’t use it.
There’s two theories on this. I’ve found in my experience that switching up the alternating grip will equal out and you’ll end up strong either way you hold on to the bar.
Quit tucking your calluses under the bar. They should be on the sides of the bar, and your fingers should be holding the bar in your hands. They (your hands) are nothing more than meat hooks; quit twisting your grip, as if you’re using wrist straps. Oh, and use chalk.
Start wherever you find the most comfort, just make sure you drive with your heels
[quote]kroby wrote:
0. If you use a belt, use it. If you don’t use a belt, don’t use it.
There’s two theories on this. I’ve found in my experience that switching up the alternating grip will equal out and you’ll end up strong either way you hold on to the bar.
Quit tucking your calluses under the bar. They should be on the sides of the bar, and your fingers should be holding the bar in your hands. They (your hands) are nothing more than meat hooks; quit twisting your grip, as if you’re using wrist straps. Oh, and use chalk.
Start wherever you find the most comfort, just make sure you drive with your heels
My name is kroby, and I am a dead lift addict.[/quote]
I have never used the belt and have zero experience with it. There was a thread recently where many stated that one should not attempt a triple-bw deadlift without a belt. I’m nowhere near those numbers, but I’ll be doing sets with >2BW very soon. At what point does the belt become important for lower back injury prevention?
I’ll switch up the grip and work on getting stronger both ways.
I’ll try this and chalk. Does any kind of chalk work? What about chalk used for rock-climbing?
[quote]kroby wrote:
0. If you use a belt, use it. If you don’t use a belt, don’t use it.
There’s two theories on this. I’ve found in my experience that switching up the alternating grip will equal out and you’ll end up strong either way you hold on to the bar.
Quit tucking your calluses under the bar. They should be on the sides of the bar, and your fingers should be holding the bar in your hands. They (your hands) are nothing more than meat hooks; quit twisting your grip, as if you’re using wrist straps. Oh, and use chalk.
Start wherever you find the most comfort, just make sure you drive with your heels
My name is kroby, and I am a dead lift addict.[/quote]
Good post.
[quote]skor wrote:
I have never used the belt and have zero experience with it. There was a thread recently where many stated that one should not attempt a triple-bw deadlift without a belt. I’m nowhere near those numbers, but I’ll be doing sets with >2BW very soon. At what point does the belt become important for lower back injury prevention?
I’ll switch up the grip and work on getting stronger both ways.
I’ll try this and chalk. Does any kind of chalk work? What about chalk used for rock-climbing?[/quote]
A lot of people bitch and complain about belts, but I havent seen any actual evidence to support the claims that it leads to a weaker core. I have, however, seen EMG studies that say that wearing a belt increases activation of your core muscles during a lift. Its your call.
Id rather have one than not…gives me something to brace my stomach against when I block up. On a related note, when you start getting up into some higher poundages, give knee wraps a shot. Your knees will never feel better the next day.
I would imagine climbing chalk would be the same stuff.
[quote]fightingtiger wrote:
have, however, seen EMG studies that say that wearing a belt increases activation of your core muscles during a lift. Its your call.
[/quote]
This would make sence Considering most people squat more with a belt.
If anyone cares about thier core strength they should add a core excercise or two to thier program, Problem solved.
If you are starting with hips below parallel you are trying to squat the weight up. When you start the lift and you’re pulling with the weight on your heels you will drag the bar into your shins and your form will go to shit.
Get the hips up a bit before you start. When I pull I have my thighs at about a 45 degree angle from vertical. That puts my shoulders in the same vertical plane as the bar or slightly behind it.
Use the search and find Dave Tates deadlift article, it has some good advices.
I deadlift pronated on both sides. Doesn’t mean you should, but Sasquatch talked me into trying that way for a couple weeks and it definitely evened out my grip. I’m used to it now and have no problems.
Use a belt if you want to, but I never use mine (hardly) and don’t see any difference. My “core” is plenty strong.
[quote]Tiribulus wrote:
I deadlift pronated on both sides. Doesn’t mean you should, but Sasquatch talked me into trying that way for a couple weeks and it definitely evened out my grip. I’m used to it now and have no problems.
Use a belt if you want to, but I never use mine (hardly) and don’t see any difference. My “core” is plenty strong.[/quote]
Can you pull max weight with double-overhand grip? If so that’s some damn good grip. I can’t get much more than 315 off the ground with double-overhand.
If you are starting with hips below parallel you are trying to squat the weight up. When you start the lift and you’re pulling with the weight on your heels you will drag the bar into your shins and your form will go to shit.
Get the hips up a bit before you start. When I pull I have my thighs at about a 45 degree angle from vertical. That puts my shoulders in the same vertical plane as the bar or slightly behind it.
Use the search and find Dave Tates deadlift article, it has some good advices. [/quote]
Good post. EC’s deadlift articles go into great detail about this sort of thing. I think he covers just about every major issue people have with deadlift form in those articles.
[quote]jtrinsey wrote:
<<< Can you pull max weight with double-overhand grip? If so that’s some damn good grip. I can’t get much more than 315 off the ground with double-overhand. [/quote]
The most I’ve tried is 360 and didn’t have any trouble, but I’ve been doing it double overhand for several months now. My left hand used to be hanging by the fingers with that forearm screamin by the end of the set, but that has been completely overcome now. I also resisted the temptation to use straps though I have no hatred for them really. I’m glad I did because my grip has drastically improved especially on that left side.
Actually he, (Sasquatch) was asking somebody else if they used a mixed grip for deads when they asked about one hand being weaker than the other, like he knew that was going to be the case. That’s how it came up and sure enough the guys weak hand was the one on the supinated side. I really haven’t thought about it for a while before this thread because it just became routine to do it pronated on both sides. Not saying there’s any dogma here, but it worked out well for me.