Stupid dead lift question

[Wreck it Ralph]

My OCD has had me using an overhand grip on my dead lifts. It's a crazy symmetrical thing that my brain is comfortable with. As I am going heavier I feel I must force myself to use an alternating grip. The question is, when using an alternating grip do you switch which hand is over and which is under or do you use one over every time with the other under every time? I know it's stupid but I worry about unsymmetrical development.

Thanks
Wrecked it All

 

[Maxlass]

I switch each set as I'm working up to weight but prefer left hand over for prs.

 

[jaymaximus]

I personally always use the same hands as over / under. Just muscle memory. But why do you HAVE to switch? If overhand is working for you just stick with it.

 

[turcao]

don't switch, double over hand grip until you feel your grip start to slip then go to an alternate grip

 

[Maxlass]

Anyone use hook grip? My mate swears by it but feels odd to me.

 

[Wreck it Ralph]

I personally always use the same hands as over / under. Just muscle memory. But why do you HAVE to switch? If overhand is working for you just stick with it.

It feels like it is at the verge of slipping. If I start to go heavier (can't stay at 135 for ever) I don't want to be the guy who drops the bar.

 

[jaymaximus]

It feels like it is at the verge of slipping. If I start to go heavier (can't stay at 135 for ever) I don't want to be the guy who drops the bar.

Dropping the bar is half the fun (except on bench). But just work on it and switch it up. Find what is comfortable for you. I just started sumo and I use only overhand for that, I didnt switch anything until I got above 335.

 

[Perrin Aybara]

don't switch, double over hand grip until you feel your grip start to slip then go to an alternate grip

This. If it makes you feel better you could change up which hand you have over and under on each set. I usually switch to mixed around 400 and alternate each set after. I almost always use right hand under for PR sets though.

Anyone use hook grip? My mate swears by it but feels odd to me.

I toyed with it a bit, but gave it up because it crushes my thumbs. I can go a little heavier than double overhand, but nowhere near mixed grip.

 

[Dr JIM]

It feels like it is at the verge of slipping. If I start to go heavier (can't stay at 135 for ever) I don't want to be the guy who drops the bar.

Perhaps u should consider STRAPS, since they essentially eliminate the issue of "slippage", and are frequently used in competitive lifting.

 

[weighted chinup]

Anyone use hook grip? My mate swears by it but feels odd to me.

I have a friend who uses it for deads. It takes some getting used to and I would limit it to Max effort work only. Hooking for higher rep sets is fucking painful so it's probably better to avoid it with repetitive effort work but you can get used to it fairly easily if it's only for max effort sets.

There really aren't any advantages to hooking for deads, some claim that mixed grip can give you uneven torque from the spine which could potentially develop small imbalances later on but the impact this would have with regard to imbalances is probably so negligible it's not even worth worrying about.

It feels like it is at the verge of slipping. If I start to go heavier (can't stay at 135 for ever) I don't want to be the guy who drops the bar.

Use chalk.

 

[Wreck it Ralph]

Perhaps u should consider STRAPS, since they essentially eliminate the issue of "slippage", and are frequently used in competitive lifting.

I did not know that straps were allowed in a competition. I will use them only on my max lifts

 

[insertnamehere]

I did not know that straps were allowed in a competition. I will use them only on my max lifts

I don't know of any powerlifting feds that allow straps but I believe strong man competitions allow them.

 

[insertnamehere]

If your gym allows it, using chalk can help tremendously but even using chalk, at some point you may have to switch to alternated.

If grip strength isn't a concern, use straps. Even guys that compete use straps in their training.

 

[Dr JIM]

If your gym allows it, using chalk can help tremendously but even using chalk, at some point you may have to switch to alternated.

If grip strength isn't a concern, use straps. Even guys that compete use straps in their training.

You are CORRECT while wrist WRAPS are allowed WRIST STRAPS are NOT!

I still believe they can be quite useful esp during heavy lifts as you mentioned ISN.

 

[Docd187123]

I try to avoid using straps but they can have their place In training, especially if you're not competing in PL.

I try to do my warmups with a double pronated grip and work sets with mixed grip. I don't switch arms though. My weak hand, The left hand, gets supinated and the strong hand, right, gets pronated.

Some exercises you can do help your grip strength to get more out of your double overhand grip

1) at the end of every set, hold onto the bar for 10sec or so at lockout.

2) do overload rack pulls starting starting around mid thigh with weight greater than you can fully deadlift.

3) pull the bar up into the rack pins and just pull as hard as you can.

4) load up a bar bell and grip it with one hand from the side. Use only that one hand and balance it as well. You can add weight or lengthen time held to get more loading

 

[romaleos]

Hook grip it and rip it! You can do more with alt grip but guarantee your supinated hand will tear the bicep on heavy shit.

I like straps for training. And then doing grip work for an accessory. Farmer walks is da winnah! There's also this plate flipping catch that klokov likes to do. Don't know what he calls it maybe ruski kungfu grip disc flip. He does it with 25 kilo bumpers LOL.

Of course just have to test your raw grip once in a pr attempt. Good luck!

 

[Wreck it Ralph]

As always you guys have the info I need. Thanks for the help

3) pull the bar up into the rack pins and just pull as hard as you can.

I am having a little trouble visualizing this one

 

[RodgerThat]

I stay overhand grip until my working sets or somewhere around 400 then I switch to alternate. Left hand over right under. Grab the bar with left hand first then right hand then grind the bar like an Indian burn and it helps sooth my OCD. I don't care about muscle symmetry but I do care about symmetry in general and it did bother me when I first started doing alternating. I think straps should be used for heavy heavy rack pulls and shrugs, nothing more as if you can't grip it are you really lifting it?

 

[DonQKong]

I personally always use the same hands as over / under. Just muscle memory. But why do you HAVE to switch? If overhand is working for you just stick with it.

I always use over/under with the same hands. It doesn't feel right if I try and change.

One of them big boys on youtube says its not good to always use the same over/under grip, as your muscles (especially in the back) will develop differently making you more prone to injury and symmetrical development.

 

[jaymaximus]

I always use over/under with the same hands. It doesn't feel right if I try and change.

One of them big boys on youtube says its not good to always use the same over/under grip, as your muscles (especially in the back) will develop differently making you more prone to injury and symmetrical development.

Thats probably true. But I only do over under on my 90%+

Maybe on my next DL day Ill try switching. Truthfully I have never tried the other way