To those that deadlift: at what weight did you switch to an alternating grip?

[rga]

I deadlifted 5x5x185 today with an overhand grip, and while that's not a lot if weight, I thought I would have switched to an alternating grip by now because of my carpal tunnel.

So, I was just curious how much weight it took others' here who deadlift to switch to an alternating grip?

 

[blackdogdeek]

for me, it depends on the workout. one workout involved deadlifts in groups of 21 then 15 then 9 reps at 225# which is very heavy for me so i used an alternating grip to help relieve the work on my forearms. if i'm going for a max i'll use an alternating grip.

but if the workout is lighter or i want to work on my grip strength i'll stick with overhand.

 

[Pantlegz]

normally after 315 depending on the weight I might try to keep double over hand grips if it's like <365 but much beyond that I'll switch it up. Or do as many pulls as I can with double over then switch mid set. I'm sure some chalk would help my grip but I've been lazy and haven't invested in any.

If you're doing 21 reps at any weight it isn't heavy. High rep deadlifts are pretty worthless too, imo.

 

[blackdogdeek]

If you're doing 21 reps at any weight it isn't heavy. High rep deadlifts are pretty worthless too, imo.

oh i wasn't able to do them unbroken. on none of them was i able to do that. i think i was able to string together 5 at most.

 

[Pia]

Every time I lift, I start with overhand grip to give the body a little more varied work. And every time I switch to alternating grip after a few sets, before overhand grip would start to get tiring and risk performance in the last/largest set. I don't see a point in thinking about it in terms of a particular weight. If I have a weak grip today, I have to switch sooner. If I'm lifting my light sets with a fat bar to stress grip, I have to switch sooner.

Just as a point of reference, I have about 80kg bodyweight and 140kg DL max, and I'll usually switch to alternating before 100kg sets, with a fat bar maybe before 80kg sets. When lifting with alternating grip, I rotate hands between every set.

 

[Spamela]

hmmm, i never do anything but alternating, even for warmups, and it hasn't seemed to have held me back.

 

[CPA]

hmmm, i never do anything but alternating, even for warmups, and it hasn't seemed to have held me back.

same here.

 

[surfsatwerk]

If you have a weaker grip, alternating your grip helps prevents the bar from rolling in your hands. Some super studs have no problem double overhand grip with 500 or 600lbs. I on the other hand can't go much past 400lbs double overhand.

 

[repoman0]

I'm at 235lbs right now and my grip is holding me back more than the rest of the lift with double overhand. I remember thinking the same thing back at like 185lbs though and have added 50lbs since then without too much of a problem, so I'm going to keep with double overhand until I end up dropping the bar by accident or something, haha.

 

[IHateMyJob2004]

Try not to switch till you have to. pronated and suppanated (the two options that are not mixed grip) will help you increase grip strength.

FWIW: I tend to go to mixed grip when doing 280+. I try to avoid mixed gruip though. My best so far for 1 rep (1RM) is 320 pounds. I used a mixed grip. And I almost passed out.

This is Derek Poundstone. That is 911.5 pounds. If 911.5 pounds is not amazing enough, look at his grip. (EDIT: Didn't see the straps)

 

[surfsatwerk]

I think I spy with my little eye the use of straps.

 

[ArchAngel777]

For a set of 5, not many people are going to break 365 pounds DOH. The weight starts to slip out, even with chalk. Starting Strength forums had a thread like this and basically once you get up to that weight (350+), mixed grip is the best way to go.

My Personal Experience: I started with the idea that I would never use mixed grip. I hated the idea that it had a slightly uneven assymetrical weight bearing down. So I never used it. In fact, I would use DOH until my hands could no longer hold it properly and then I switch to straps. I did this for about a year. I eventually made it to a 405 pull with DOH. So even using straps, your grip does in fact get stronger provided you work up to max weight you can handle without them.

Since that time I have switched to mixed grip, but I typically use DOH up until 315. I could go heavier, but no point. Mixed grip feels so much more 'beast like'.

I do two sets of 5 and alternate my mix grip on each set. For the first set, I use my weaker side (or perceived weaker side) and the second set with my stronger side because I am more fatigued from the first set. This is done deliberately as two sets of 5 is really demanding.

Note: People are not kidding when they say mixed grip is A LOT stronger than DOH. I can hold onto the weight indefnitely with a mixed grip.

 

[mchammer187]

if you want to use a symmetrical grip use the hook grip. It hurts like hell until you are used to it though but if your pain tolerance is high you will adapt faster.

I am starting to try it right now and apparently my pain tolerance is very low but i'm going to stick with it.

 

[tedrodai]

Note: People are not kidding when they say mixed grip is A LOT stronger than DOH. I can hold onto the weight indefnitely with a mixed grip.

Yeah, it eliminates the rotational force stressing your fingers.

 

[ArchAngel777]

if you want to use a symmetrical grip use the hook grip. It hurts like hell until you are used to it though but if your pain tolerance is high you will adapt faster.

I am starting to try it right now and apparently my pain tolerance is very low but i'm going to stick with it.

When I did olympic style weightlifting, I utilized the hook grip and it was perfectly normal with no pain. However, after a 10 year hiatus from lifting, I find it very painful and I don't like my thumb feeling numb for the next 1 hour after a session of heavy lifting.

Hook Grip is essential for the clean & jerk and the snatch but that doesn't put anywhere near the stress on the thumbs as heavy DL with hook grip.

 

[Pia]

Try not to switch till you have to. pronated and suppanated (the two options that are not mixed grip) will help you increase grip strength.

It's my understanding that supinated / palms forward grip is not generally recommended for deadlift? At least for a beginner it encourages wrong usage of the shoulders and arm muscles, and it puts a lot of stress on the wrists.

 

[IHateMyJob2004]

I think I spy with my little eye the use of straps.

Damn it. How did I miss that.

 

[SociallyChallenged]

Try not to switch till you have to. pronated and suppanated (the two options that are not mixed grip) will help you increase grip strength.

FWIW: I tend to go to mixed grip when doing 280+. I try to avoid mixed gruip though. My best so far for 1 rep (1RM) is 320 pounds. I used a mixed grip. And I almost passed out.

This is Derek Poundstone. That is 911.5 pounds. If 911.5 pounds is not amazing enough, look at his grip.

...He's using straps. Granted, his grip isn't pansy, but it isn't able to hold 900+ lbs.

 

[rga]

I will be using a double over hand grip until I can't anymore. More than anything, I'm surprised that I'm still able to - even though the weight is pretty small - because of my CTS (carpel tunnel, not a Cadillac haha [bad joke?]).

 

[repoman0]

My grip was about to fail after 4 reps of 235lbs today so I decided to try mixed grip for the next rep - damn it makes it easy to hold on to. I even got an easy 6th rep (had to do it, I felt uneven so I switched the grip and did another one). So yeah, after feeling like I was about to drop the weight even though I was nowhere near failing on the rest of the lift, being able to hold onto it no problem felt pretty good.

 

[Lamont Burns]

I can barely double overhand 275. I'm predisposed to being a massive weakling, I'm a delicate flower.

 

[spamsk8r]

If you have carpal tunnel issues, get some straps. It's not worth it to make a bad condition worse.

 

[Insomniator]

I started with mixed grip, never even tried doh.

Granted, my deadlift is so low that it probably doesn't matter what grip I use.

I can practically curl my god damn deadlift. My lower back is retarded.

 

[IHateMyJob2004]

I started with mixed grip, never even tried doh.

Granted, my deadlift is so low that it probably doesn't matter what grip I use.

I can practically curl my god damn deadlift. My lower back is retarded.

grip strength will improve if you go away from a mixed grip.

 

[Zivic]

normally after 315 depending on the weight I might try to keep double over hand grips if it's like <365 but much beyond that I'll switch it up. Or do as many pulls as I can with double over then switch mid set. I'm sure some chalk would help my grip but I've been lazy and haven't invested in any.

If you're doing 21 reps at any weight it isn't heavy. High rep deadlifts are pretty worthless too, imo.

I am in the same boat... 315-365 is where I will change my grip to alternating