• FreeTrainers.com Forums
• Strength & Powerlifting
• Deadlift hand positions

Group: Strength & Powerlifting

Deadlift hand positions

Spectre77 Posts: 15 Joined: 2006/04/23	2006/04/27, 08:30 PM Is it better to alternate the opposing hand positions when performing deadlift type exercises? Currently I use a left over and right under for my heavy lifts and try to get in a few left under and right over just to mix it up. Does it really matter to train both ways? Spectre77
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/29, 05:07 PM It'll help keep you balanced. I know of lifters that have complained of this. I like to use a nuetral grip until I can't hold it anymore, than switch to left hand supinated, and as I work up I will switch to supinating my right hand. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
iron57 Posts: 32 Joined: 2006/04/26	2006/04/29, 05:27 PM I like to use both overhand. I dont like using alternating hands because i tend to strain my lower back, not true for everyone though. To each its own, use whatever works best for you.
Spectre77 Posts: 15 Joined: 2006/04/23	2006/04/29, 07:34 PM Wrestler, Thanks for the info. At what point (percentage of max weight) do you switch over to the over/under grip? Also, when you say neutral, do you mean a both hands over grip or both hands under? Thanks, Spectre77
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/04/29, 08:16 PM I always have my left palm facing forward and the right facing behind me. IT was after switching to this grip that I started to see real gains in my deadlift. -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/29, 10:01 PM I have no idea. I don't do percentages. I do feel. I mean double overhand by nuetral. I have pulled 405, and I usually have to switch my grip at around 275. I no that I need a mixed grip to get 315 off the ground. But I also have a decently strong grip. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/04/29, 11:56 PM for me the double overhand grip gives out anywhere from 75 to 80% of 1rm of my mixed grip max....
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/05/02, 02:30 PM I gave out around 315(both over)....my personal best was 505..problem with me for double over...It tends to cause the bar to travel further away from my body. Making my back round..I like to do double over for rack lockouts... -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
Sybersnott Posts: 6 Joined: 2006/04/08	2006/05/17, 12:44 AM ============ Quoting from wrestler125: I have no idea. I don't do percentages. I do feel. I mean double overhand by nuetral. I have pulled 405, and I usually have to switch my grip at around 275. I no that I need a mixed grip to get 315 off the ground. But I also have a decently strong grip. ============= When I DL, I go by comfort as well and I try not to overthink my grip and where it should be. When you start to overthink a lot of stuff, that's where you get into trouble - just do it. If it doesn't feel right to you, then change it. BTW, I use a mixed grip, I squeeze the bar hard and PULL! :angry: -------------- certified Captain Of Crush certified GripBoard Mash Monster 1st person to complete the Emerson Challenge Winner of the t-nation \"Are You A Grip God?\" contest Heavy Grips GRIPPER KING - October 2005
	2006/05/17, 04:10 AM Completely agreed syber...sometimes what comes naturally for your body is really the best way to train for YOU...