DL Grip

[Lestat]

Phreezer's post on DL was great but didn't answer why a mixed grip would be better or not and which hand would be better to turn out."The athlete must grip the bar tightly, and to ensure that the bar does not roll, a mixed grip (one hand supinated, one hand pronated) is often employed." Is there any advantage or is this just an issue of preference? Any help would be appreciated.

 

[Grizzly]

Using the mixed grip allows you to hold more weight. It also keeps the bar from rolling, as it says in the thread. Personally, I think it's best to alternate the hand facing outward. Do it either every set or every week, whichever is your preference.

 

[gymmy]

i didn't alternate my switch grip for over a year and now one of my traps is noticably larger and one of my biceps is stronger.

 

[Lestat]

Thanks for the input. I didn't see that it said that the alternating grip was to keep the bar from rolling but it makes sense. I've just always done it that way because I was told to. That is a good idea to switch it up to keep things more even. I'll have to try it.

 

[oarkinsm]

Any good advie on how to strength hand grip. Some weeks I can dead and my grip is fine but last week I was deadlift and had to reset my grip due to the bar slipping out of my hand. Any tips on preventing this

 

[Grizzly]

You should be resetting inbetween each rep anyway.

 

[Phreezer]

Honestly, I don't necessarily believe that a lifter needs to switch which hand is supinated and which hand is pronated while perfroming DL's and shrugs. If you're deadlifting any serious weight at all, your arms are already pointed straight down. I can't imagine how anyone could incorporate their bicep into their deadlifting while pulling anything over 225lbs. (and if you're not pulling over 225 you're certainly not overdeveloping anything)

Now I suppose it could have an effect on forearm development, but it shouldn't in any way effect trap or bicep development, but these effects would be very minimal on the forearms.

WRT to grip.. As Grizz already pointed out, you should be resting a few minutes in between heavy sets anyway.. if you're not, then you're probably not pulling very serious weight.. DL's take a lot out of an athlete, and it's necessary to have a little longer rest in between DL sets than probably any other exercise with the exception of squats.

A good way to build up strength is to throw your straps in the trash and just your raw strength to hold the bar, also incorporating pinch blocks is a good exercise for grip.. but honestly, if you're pulling heavy weight and doing heavy shruggs, then grip strength will come... it is a bi-product of pulling heavy weight from the floor or from racks.

 

[oarkinsm]

thanks for the advice as for straps never use them or gloves as i believ it prenvents me from developing. I think in the deadlift I may start losing chalk as it seems to slide out of my hand , for forarm doesnt really give out . Currenlty doing 5 x 5 but i am going to start resetting in between reps today in the deadlift. I was touching the florr and than pulling up again instead of resetting.

 

[Phreezer]

You don't need to rest much (if at all) In between DL REPS.. It's the Sets that require rest in between..

I don't know how chalk can cause the bar to slip from your hands as that is the exact opposite of it's intended purpose...

 

[Grizzly]

It's not rest inbetween reps, Phreezer, it's resetting that is beneficial. One could use the "continuous tension" Weider crap and use touch and go and/or bringing the bar to within an inch of the floor and then come back up. This is bad. It encourages poor form and, as he has noticed, bar slippage.

It is much better to start from the floor, pull, return to the floor, regrip if necessary, settle back into proper starting position and then begin the next rep. All of this should take like 3 seconds tops. I wouldn't really call that rest.

 

[CyniQ]

It is much better to start from the floor, pull, return to the floor, regrip if necessary, settle back into proper starting position and then begin the next rep. All of this should take like 3 seconds tops. I wouldn't really call that rest.

This is what I do. I can't go heavy with decent form with a touch n go.

 

[johnsmith182]

reset your grip.

reset your grip and back on every rep on deadlift. grip it however it pleases you. just improve the weight on the bar.

 

[oarkinsm]

i do a rep stand back up quick breath and than go back down and do my next rep is that ok. Since doing this i find it alot harder than touch and go as I tend to cheat on touch and go.i.e. not go all the way down on reps.