• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

Do you/should you alternate hand grip on deadlifts?

S

Special K

Diamond Member
I have always used an over/under grip on deadlifts because it's much stronger than using a double overhand grip. I have always had my right hand in the over position and my left hand in the under position because I am right handed.

Is there any reason to train the other way? I've tried switching my grip before and it feels very awkward, which is not surprising since I am right handed. Having said that, I have occasionally heard from some heavy deadlifters that it can be a good idea to exchange your grip to avoid muscle imbalances that could lead to injury.

I've been deadlifting for 6 years and have used the same over/under right/left grip for 99% of my deadlifting and have never had a problem. Is there any reason to alternate grip?
 
There must be at least some small difference in the stress on each side due to the overhand/underhand grip, but I don't know if it would be significant. If you can train yourself to the point where alternating doesn't feel awkward, it seems sensible to do so. I'm left handed and my grip seems to naturally fall with my left hand over and my right hand under. I haven't even tried it the other way, but I may in the future. Honestly, I really don't have a definite answer, but switching makes a kind of horse sense.
 
Originally posted by: Special K
I have always used an over/under grip on deadlifts because it's much stronger than using a double overhand grip. I have always had my right hand in the over position and my left hand in the under position because I am right handed.

Is there any reason to train the other way? I've tried switching my grip before and it feels very awkward, which is not surprising since I am right handed. Having said that, I have occasionally heard from some heavy deadlifters that it can be a good idea to exchange your grip to avoid muscle imbalances that could lead to injury.

I've been deadlifting for 6 years and have used the same over/under right/left grip for 99% of my deadlifting and have never had a problem. Is there any reason to alternate grip?
Click to expand...

You have to keep in mind that the resulting hypertrophy in the upper limbs is way different if you just lift for one side. This will effect the forearms, the biceps, the rotator cuff, and the traps and will more subtly effect the rhomboids and erector muscles of the low back. This can cause some pretty interesting imbalances. If you try to do it with the opposite of your current alternate grip, I'd imagine that you'll have trouble with it at your current resistance. There is definitely reason to alternate grip. I'd suggest starting now.

And yes, I do switch every set.
 
Originally posted by: SociallyChallenged
Originally posted by: Special K
I have always used an over/under grip on deadlifts because it's much stronger than using a double overhand grip. I have always had my right hand in the over position and my left hand in the under position because I am right handed.

Is there any reason to train the other way? I've tried switching my grip before and it feels very awkward, which is not surprising since I am right handed. Having said that, I have occasionally heard from some heavy deadlifters that it can be a good idea to exchange your grip to avoid muscle imbalances that could lead to injury.

I've been deadlifting for 6 years and have used the same over/under right/left grip for 99% of my deadlifting and have never had a problem. Is there any reason to alternate grip?
Click to expand...

You have to keep in mind that the resulting hypertrophy in the upper limbs is way different if you just lift for one side. This will effect the forearms, the biceps, the rotator cuff, and the traps and will more subtly effect the rhomboids and erector muscles of the low back. This can cause some pretty interesting imbalances. If you try to do it with the opposite of your current alternate grip, I'd imagine that you'll have trouble with it at your current resistance. There is definitely reason to alternate grip. I'd suggest starting now.

And yes, I do switch every set.
Click to expand...

So if I progressively add weight each set, as is the case in Bill Starr 5x5, you would still suggest switching grips each set? I should probably start out just doing the first set or 2 with my left side, then as I get used to that I can start to think about doing my heavier sets with my left side.

To be honest I haven't noticed any developmental issues with my forearms, biceps, or any of the other muscle groups you mentioned, but I suppose it couldn't hurt to start alternating.

 
I use double overhand for everything except my heaviest sets

I usually only do heavy set though and can use double overhand for the rest. If I did multiple heavy sets or heavy singles alternating is probably a good idea.
 
One side definitely feels more natural than the other but that doesn't mean you shouldn't still switch. I used to switch up when I'd do them, I think each set back and forth despite hating it when my left was in the overhand part (I am right handed).
 
Originally posted by: Koing
Double over for me. Rock climbing grip FTW

Koing
Click to expand...

Rock climbing had a HUGE impact on my grip. Its still not good enough to do double overhand on heavy sets - but I have smallish hands, so before I rock climbed, I always struggled on grip - even with an alternating grip. Now I can do heavy lockouts with 600 - compared to my 395 max pull. I think any weightlifter would benefit from doing a couple of months of rock climbing, for both grip and upper back strength.

Anyway, to answer the OP - I never alternated before, in the past couple of months I've developed a bit of a case of sciatica, I don't think deadlifting was the cause but I don't want to aggravate it further, so now I alternate until I get to my heavy sets.
 
Originally posted by: surfsatwerk
I use a double overhand grip with straps, and haters can kiss my grits.
Click to expand...

heh, the ATHF police are going to come get you....

I used straps for a long time and I still stand by there being no problem with it. Grip strength will come with time, why limit your back/leg development until then? They can be a useful training tool, if grip is your limiting factor.
 
Originally posted by: Special K
Originally posted by: SociallyChallenged
Originally posted by: Special K
I have always used an over/under grip on deadlifts because it's much stronger than using a double overhand grip. I have always had my right hand in the over position and my left hand in the under position because I am right handed.

Is there any reason to train the other way? I've tried switching my grip before and it feels very awkward, which is not surprising since I am right handed. Having said that, I have occasionally heard from some heavy deadlifters that it can be a good idea to exchange your grip to avoid muscle imbalances that could lead to injury.

I've been deadlifting for 6 years and have used the same over/under right/left grip for 99% of my deadlifting and have never had a problem. Is there any reason to alternate grip?
Click to expand...

You have to keep in mind that the resulting hypertrophy in the upper limbs is way different if you just lift for one side. This will effect the forearms, the biceps, the rotator cuff, and the traps and will more subtly effect the rhomboids and erector muscles of the low back. This can cause some pretty interesting imbalances. If you try to do it with the opposite of your current alternate grip, I'd imagine that you'll have trouble with it at your current resistance. There is definitely reason to alternate grip. I'd suggest starting now.

And yes, I do switch every set.
Click to expand...

So if I progressively add weight each set, as is the case in Bill Starr 5x5, you would still suggest switching grips each set? I should probably start out just doing the first set or 2 with my left side, then as I get used to that I can start to think about doing my heavier sets with my left side.

To be honest I haven't noticed any developmental issues with my forearms, biceps, or any of the other muscle groups you mentioned, but I suppose it couldn't hurt to start alternating.
Click to expand...

Well, I would first suggest challenging your grip with a double overhand up to whatever weight possible. After that, I'd say changing the grip each set is a good way to do it. They might not be noticeable, but I can guarantee they're there. You can't lift hundreds of pounds a certain way without it inducing both neurological and muscular differences. It's just better to avoid anything severe. You've been lucky. When I started switching, I was all kinds of imbalanced. It was really hard to switch grips, but I got through it and I'm glad I did.
 
Originally posted by: Deeko
Originally posted by: surfsatwerk
I use a double overhand grip with straps, and haters can kiss my grits.
Click to expand...

heh, the ATHF police are going to come get you....

I used straps for a long time and I still stand by there being no problem with it. Grip strength will come with time, why limit your back/leg development until then? They can be a useful training tool, if grip is your limiting factor.
Click to expand...

I only use straps for hang clean and dead lift. I do a lot work with my hands for my job and by the end of the day when I work out I just can't bring myself to even contemplate abusing them even further.
 
I've never used hook, I'm always double overhand. I'm getting to the point where hook might be a good idea. Been trying to do more forearm and grip exercises as a way to keep up but not sure it will. I almost dropped 305 the other day, and the gym doesn't use bumper plates.

Hell, if I used chalk I'd be the only guy doing that too. Lotsa chicken folk in my parts.
 
I use a pronated grip until the weight becomes too much - then I switch to the alternating grip. Just last week, I tried straps for the first time...might give it a go again and see what kind of numbers I can put up.
 
Double overhand grip until I can't hold the weight. After that, I used to use mixed grip, but I found it uncomfortably asymmetric. Alternating which hand faced forward each set helped, but for the very heavy sets, I always favored one side. I did notice imbalances, mainly in one side of my back tending to get more sore than the other. I now use hook grip instead of mixed grip and once I got used to it, found it much more comfortable. BTW, no matter what grip style you use, chalk helps a lot.
 
You must log in or register to reply here.

TRENDING THREADS

Back
Top