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Deadlift grip issue, using non-alternating grip

EvilYoda

EvilYoda

Lifer
So I always used to use an alternating grip, one supinated one pronated, switching every set for a total of 4 sets. A few weeks ago I read either in M&F or Men's Fitness or on some crossfit forum that using an alternate grip is bad (and he listed the reasons). So, my last time doing deads I went with both hands normal. Turns out, I can't do anything close to my normal weight with that grip.

I realize that I can go out and buy a set of straps, but is it because my hand grip strength is out of proportion or would I just never be able to hold that weight? I'm not talking much here either - I'm 5'11", 163lb and usually dead 225 (usually Romanian/stiff-leg, although I intend on using more of a knee-bend). This last time I only had 185lb on and could barely get through 6 reps.

Suggestions from all you big and strong fellows? 😛
 
i know the wrestlers for ohio state are told to use alternate grip.

With overhand grip there is the chance that you'll lift out/use the wrong muscles.
 
The reason standard grip is recommended by most is that it forces you to strengthen your grip rather than rely on a crutch because your grip is weak. At least, that's the explanation given in Starting Strength. But there's a caveat there: once you start getting heavy weight on the bar you can change, since you don't want your grip to limit your work load. So change it to alternating. Don't go with straps. And work your grip strength separately.
 
There's nothing wrong with an alternating grip. I'd try to only use it when you have to though and use a normal grip for lighter sets to work your grip a bit.
 
I've gone back to normal grip but I am not moving heavy weight (265 1x5). I used to struggle with normal grip on 225 but I found it has been improving just from the normal stronglifts 5x5 routine. Mixed grip feels weird to me for some reason, probably due to bad technique. I'm going to try to keep normal grip to 315 anyway and practice mixed with lower weights to get used to it. I also have small hands (relative to body size).
 
If the article talked about creating an imbalance, it could partially be true. Just alternate your alternating grip, aka switch up which hand is towards and away from you each set or day or whatver you're most comfortable with.
 
Originally posted by: rocadelpunk
i know the wrestlers for ohio state are told to use alternate grip.

With overhand grip there is the chance that you'll lift out/use the wrong muscles.
Click to expand...

I've never heard using an alternate grip/ over hand uses the wrong muscles.

Your grip is not use to it. If you hardly ever/ never use double over hand it is not suprising that you will lift less this way.

You can train your over hand grip, or if your feeling frisky you can do a 'hook grip'
http://tomgorman.moonfruit.com/#/hookgrip/4511451994

I've rock climbed a lot and my grip is far stronger then my back or legs! Coupled with the fact that I'm not a skinny climber my grip has to work serious over time on the wall. I also use a Captains of Crush no1 and no2 to train my grip when I'm in the office. Works wonders for your grip strength!

I highly recommend you get a Captains of Crush no1 and smash at it 🙂

Koing
 
I use normal grip for lighter sets and straps for heavy sets.

Yes, I know this is "bad". I don't care. My grip is significantly weaker than my back, and I'm not going to limit my back exercises while I work on improving my grip.
 
Originally posted by: spamsk8r
Hook grip works well if grip is an issue, but with heavy weights it crushes my thumb terribly.
Click to expand...

I am very hesitant to try hook grip. It seems like one of those rare things that will actually hurt more than advertised.
 
Originally posted by: paulxcook
Originally posted by: spamsk8r
Hook grip works well if grip is an issue, but with heavy weights it crushes my thumb terribly.
Click to expand...

I am very hesitant to try hook grip. It seems like one of those rare things that will actually hurt more than advertised.
Click to expand...

It actually works pretty well. You just got to get used to doing it.
 
Random related question, why is hook grip used on cleans? To allow you to let the bar roll back ino the rack position? Still haven't tried these, maybe next week/end since ski season is over this Sunday.
 
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