Couple of questions about deadlift form

Blackjack200

Lifer
May 28, 2007
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Okay, so I hit a 5RM PR on the deadlift today (285), and I have a couple of questions.

1. I'm still using the double overhand grip and I understand that's better for developing grip strength and better for your shoulders than the alternating grip. On my work set my grip actually opened up (thumb separated from my fingers) but I was able to lock out the lift without dropping the bar, my fingers alone were enough to keep the bar from falling. Is it time to start using the alternating grip on the lift, or should I keep trying for the double overhand and see how long I can keep using it before the bar falls?

2. The bar scraped up my legs pretty good as this is the first time I really made sure it was in contact the whole time. I'm not sure if Monday --> Friday is enough time for the scrapes to completely heal. Should I put tape on my legs or something?
 

rga

Senior member
Nov 9, 2011
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Keep trying the double over hand grip for as long as you can.

Wear tube socks and track pants when deadlifting.

Congratulations on the new PR!
 

Blackjack200

Lifer
May 28, 2007
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Keep trying the double over hand grip for as long as you can.

Wear tube socks and track pants when deadlifting.

Congratulations on the new PR!

Thanks!

Yeah, that's what I thought, I guess it will ruin the track pants but that's better than ruining my skin.

And I'll keep using the overhand grip as long as I can, I know Rippetoe mentioned a "hook" grip which is supposed to add a few pounds to the grip, I'll have to see if I can learn it.
 

brad310

Senior member
Nov 14, 2007
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1. Is it time to start using the alternating grip on the lift, or should I keep trying for the double overhand and see how long I can keep using it before the bar falls?

2. Should I put tape on my legs or something?
1. I would alternate. If your grip is on your mind, then it takes away from the lift. I alternate and belt up for anything over 225. If you do DB rows, let that be your gripwork. I do that and farmers carries with no straps for my grip. IMHO, im so focused on my form, i dont want to be worried about grip...so i alternate.

2. I would say if the craters are rough enough, take a week off from standard DL's and do RDL's or rack pulls, or extra squats...or something else in that vein while your scabs heal.
 

mple

Senior member
Oct 10, 2011
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Keep working on double overhand and chalk up for work sets. Add in isolation grip work on non DL days. Hook grip is great if you have big hands. I would use straps before ever considering mixed grip. Would much rather have a huge back thanks to straps than risk a torn bicep from keeping my lifts "raw"
 

Spamela

Diamond Member
Oct 30, 2000
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Okay, so I hit a 5RM PR on the deadlift today (285), and I have a couple of questions.

1. I'm still using the double overhand grip and I understand that's better for developing grip strength and better for your shoulders than the alternating grip. On my work set my grip actually opened up (thumb separated from my fingers) but I was able to lock out the lift without dropping the bar, my fingers alone were enough to keep the bar from falling. Is it time to start using the alternating grip on the lift, or should I keep trying for the double overhand and see how long I can keep using it before the bar falls?

2. The bar scraped up my legs pretty good as this is the first time I really made sure it was in contact the whole time. I'm not sure if Monday --> Friday is enough time for the scrapes to completely heal. Should I put tape on my legs or something?

use alternating grip. it's safer - you want to minimize the chance that a heavily loaded bar will fall from your hands & smash your knee or leg or somebody's ankle. plus, alternating grip is better at preventing the bar from rolling and then violently removing skin from your palms. grip strength will come from deadlifting or farmer's walks. also, consider chalk for heavier sets.

IMHO, the so-called shoulder imbalance threat from alternating grip is vastly exaggerated.

you don't have to drag the bar against your shins. normally, you don't want to touch your shins - for one thing, the friction reduces the bar momentum. i use above calf socks sometimes, just in case. i've seen some powerlifters bloody their shins in a competition & then slap duct tape vertically on them, but i don't recommend it.

congrats on the PR.
 
Mar 22, 2002
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use alternating grip. it's safer - you want to minimize the chance that a heavily loaded bar will fall from your hands & smash your knee or leg or somebody's ankle. plus, alternating grip is better at preventing the bar from rolling and then violently removing skin from your palms. grip strength will come from deadlifting or farmer's walks. also, consider chalk for heavier sets.

IMHO, the so-called shoulder imbalance threat from alternating grip is vastly exaggerated.

you don't have to drag the bar against your shins. normally, you don't want to touch your shins - for one thing, the friction reduces the bar momentum. i use above calf socks sometimes, just in case. i've seen some powerlifters bloody their shins in a competition & then slap duct tape vertically on them, but i don't recommend it.

congrats on the PR.

I agree that alternating grip would be better, but it does come with its own risks, like increased risk of bicep tendon injury on the supinated hand. Also, I second the switching of alternating grip between sets.
 

Blackjack200

Lifer
May 28, 2007
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Thanks for all the advice, I'm definitely using chalk. I'll keep using the double overhand grip for all my warmups, and I'll give alternating grip a chance (reversing the grip after each rep) on Friday.
 
Mar 22, 2002
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Thanks for all the advice, I'm definitely using chalk. I'll keep using the double overhand grip for all my warmups, and I'll give alternating grip a chance (reversing the grip after each rep) on Friday.

Eh, I wouldn't alternate each rep - it gets to be a pain and gets you out of your mindset. I would say alternate each set once you get the weight past the warmup sets.
 

z1ggy

Lifer
May 17, 2008
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I second trying the hook grip. Kind of hurts a bit at first but does help give you a little bit better grasp.

Also heard using that alternate grip can harm the bicep tendon as well. Yet I see tons of pics of power lifters using it, and when I first learned to lift when I was around 14, that's how I was told to do it. I'd rather have stronger forearms and a slightly lower DL than a torn bicep.
 

brad310

Senior member
Nov 14, 2007
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I second trying the hook grip. Kind of hurts a bit at first but does help give you a little bit better grasp.

Also heard using that alternate grip can harm the bicep tendon as well. Yet I see tons of pics of power lifters using it, and when I first learned to lift when I was around 14, that's how I was told to do it. I'd rather have stronger forearms and a slightly lower DL than a torn bicep.
ive never seen or heard of someone deadlifting with a hook grip to keep the double overhands.

why would you do that? If the purpose of double overhand is to work your grip, then the hook grip makes that training point invalid.

Just do an alternating grip like every single human being that deadlifts. And dont try to curl the damn thing with your one supinated arm.

I think power lifters know what they are doing for the most part. You probably put more strain on your biceps rocking the hell out of a 95lb curl than you do a 315 dead.
 
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pauldun170

Diamond Member
Sep 26, 2011
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I would stick with double overhand.
Place weight on the floor, lift it with overhand lift and return to the floor.
Quickly re-grip while on the floor. In other words, take the momentum\bounce out of the equation.
While I can get more off the floor with alternating grip, I feel I get a cleaner, safer lift using double overhand. Plus I find it more satisfying to progress upwords using plain old double overhand without anything to help.

HOWEVER,
Ain't nothing wrong with alternate grip to up your deadlift.

edit#2 Posted by someone who has been lifting for a long time and has gone through deadlift related injuries...
 
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Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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ive never seen or heard of someone deadlifting with a hook grip to keep the double overhands.

why would you do that? If the purpose of double overhand is to work your grip, then the hook grip makes that training point invalid.

Just do an alternating grip like every single human being that deadlifts. And dont try to curl the damn thing with your one supinated arm.

I think power lifters know what they are doing for the most part. You probably put more strain on your biceps rocking the hell out of a 95lb curl than you do a 315 dead.

I double over and hook grip...but I am an olympic weightlifter so hook grip is the most natural thing to me.

I'm not a fan of the alternate grip. Tendon snap city...you take your chances mate. After seeing people injure themselves it's up to you if you think it's worth the risk. A lot of people are fine with it as well though.

Koing
 

Blackjack200

Lifer
May 28, 2007
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Ok, I used the hook grip today and hit another PR - 305. I think I may be doing the hook grip wrong though. The grip definitely feels a lot stronger, but my thumb is getting crushed between my fingers and the bar. Seriously. When I open my hands again after the lift is done my thumb is all disformed and interesting colors of red and purple. I'm not going to damage it as the weight goes up, am I?
 

KIAman

Diamond Member
Mar 7, 2001
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How do you guys possibly do the hook grip? I think my hands are too small for the hook grip.

On the standard olympic bar, a hook grip only allows the very tip (like the last 1/6th inch) of my goes over my thumb so I'm almost not making a complete grip so it makes my grip weaker than normal grip.

Anybody else? Or do I have small hands?
 

Blackjack200

Lifer
May 28, 2007
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IDK, if I spread my hand as wide as I can it's about 8.5 inches from the tip of the thumb to the tip of the pinky (the width of a piece of paper, that's how I measured). I think my hands are slightly large, but I don't think they're huge.
 

Blackjack200

Lifer
May 28, 2007
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1,686
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Wow, just stumbled on this old thread.

Since I posted this I went a week or two without lifting while dealing with some depression, then decided to go all out on a Starting Strength linear progression while eating plenty of food (I had been on a cut)

I don't know what did it, but I deadlifted 315 for five yesterday double overhand and my hands were friggen welded to the bar. I felt like I could throw another 50 lbs. on there.

I don't really know why my grip got so strong, I haven't been training it, I suppose it's possible that my body is just adapting better because I'm eating more. I think that when I eventually run into grip problems again I'll just use straps. I have no intention of competing at powerlifting or olympic lifting, so I think as long as I only strap on for the work set my grip will still get a good enough workout from the warmup sets.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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Ok, I used the hook grip today and hit another PR - 305. I think I may be doing the hook grip wrong though. The grip definitely feels a lot stronger, but my thumb is getting crushed between my fingers and the bar. Seriously. When I open my hands again after the lift is done my thumb is all disformed and interesting colors of red and purple. I'm not going to damage it as the weight goes up, am I?

You are doing it fine. It will take time to get use to it.

I've hook grip 155kg with my left hand. Granted my grip is strong and most people bomb out around 100kg with one hand :p

Koing
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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How do you guys possibly do the hook grip? I think my hands are too small for the hook grip.

On the standard olympic bar, a hook grip only allows the very tip (like the last 1/6th inch) of my goes over my thumb so I'm almost not making a complete grip so it makes my grip weaker than normal grip.

Anybody else? Or do I have small hands?

I only grab the last bone of my thumb where my finger nail is.

Koing
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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Wow, just stumbled on this old thread.

Since I posted this I went a week or two without lifting while dealing with some depression, then decided to go all out on a Starting Strength linear progression while eating plenty of food (I had been on a cut)

I don't know what did it, but I deadlifted 315 for five yesterday double overhand and my hands were friggen welded to the bar. I felt like I could throw another 50 lbs. on there.

I don't really know why my grip got so strong, I haven't been training it, I suppose it's possible that my body is just adapting better because I'm eating more. I think that when I eventually run into grip problems again I'll just use straps. I have no intention of competing at powerlifting or olympic lifting, so I think as long as I only strap on for the work set my grip will still get a good enough workout from the warmup sets.

Were you hook gripping? Increased food will help you be stronger and more so if you have been dieting. I know the day after a refeed/ binge I'm ALWAYS stronger in the gym.

I always hook and my grip feels strong.

Koing
 

Blackjack200

Lifer
May 28, 2007
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No, I was using conventional grip. So you use hook grip on your heaviest DL sets? How heavy are your work sets?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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No, I was using conventional grip. So you use hook grip on your heaviest DL sets? How heavy are your work sets?

I don't really DL but I have DL 200kg and I've Cn pulled 165kg for triples. I've Cn 167.5kg and I've racked 170kg a few times but failed to squat up.

Today I Cn DL 150kg x 3reps x 4sets.

Grip isn't my issue. I've not used straps much in 14yrs of training. I see way too many people use straps way too early in their lifting. Maybe I'm old skool.

Koing
 
Mar 22, 2002
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No, I was using conventional grip. So you use hook grip on your heaviest DL sets? How heavy are your work sets?

I used hook grip until my 275 or 315lb warm-up sets, depending on how I felt that day. Work sets above that, I would do each set with mixed grip an change the mixed grip each set (not every rep - that's way excessive).