Deadlift grip - UK-Muscle Body Building Community

kyrocera · 11-01-2008, 11:48 AM

Hey peeps,

Ive seen a few people down the gym doing deadlift that switch there grip.

I normally have my right palm facing away from me and my left facing me and do 3x8.

Should I be switching so my left is facing away and my right facing me at all?

Is there any benefit in this?

Cheers

shorty · 11-01-2008, 11:56 AM

i dont think there is any point as long as your confortable doing the lift... you can but try it to see how you like it but i would switch grip styles half way through you reps...

when i deadlift the warm up set is done with palms facing... then the other too heavy sets are done with one palm facing and the other hand the other way.

bigden · 11-01-2008, 11:57 AM

^^^ same

chrisj22 · 11-01-2008, 11:58 AM

That my friend is called the 'Olympic grip' how deads should be done IMO.

TH&S · 11-01-2008, 11:58 AM

Quote:

Originally Posted by kyrocera

Hey peeps,

Ive seen a few people down the gym doing deadlift that switch there grip.

I normally have my right palm facing away from me and my left facing me and do 3x8.

Should I be switching so my left is facing away and my right facing me at all?

Is there any benefit in this?

Cheers

You can use the above to trick the body into thinking its being given a different lighter stimulus.

The same way people take loads of supps to get big - but its really cos they've managed to get their training and diet sorted...

Robbie · 11-01-2008, 12:10 PM

Am I right in thinking it is important to switch which hand is facing up to stop a strength imbalance? Or did I read that wrong somewhere.

Porky Pie · 11-01-2008, 12:50 PM

The "mixed grip" - one palm facing towards the lifter the other facing away (it doesn't matter which way around) - stops the barbell rotating in your hands when you deadlift.

Nearly all powerlifters employ a mixed grip for this reason. It doesn't cause a strength imbalance, so far as I am aware.

I know have got equal grip strength in either hand, and have only ever lifted with a mixed grip on deads.

Try this for a bit of fun:

Set up a barbell in the squat rack so that your range of motion to lift it is about 6 inches.

Rack up about a barbell with around 100kgs or 30 per cent heavier weight than your best deadlift. If you can pull 200kgs, stick 300kgs on. 300kgs, shove 400kgs on the bar.

You'll not lift it double overhand (unless you are a grip freak) but you might get it moving with a mixed grip - try it. This is one of the best grip exercises out there.

kyrocera · 11-01-2008, 01:13 PM

Mixed grip is how i normally lift.

I didnt know if there was a benefit in changed which hand was facing away, so i thought id ask.

Ill just carry on as normal. Thanks

BLUE(UK) · 11-01-2008, 02:41 PM

Alternate grip,as its described in the books.

miller25 · 11-01-2008, 10:03 PM

alternate grip is for power lifters. As body builders You want to have an over hand grip to distribute the weight even across your back.

Porky Pie · 12-01-2008, 08:08 PM

Quote:

Originally Posted by miller25

alternate grip is for power lifters. As body builders You want to have an over hand grip to distribute the weight even across your back.

Disagree with you here mate. See my post above. I've never pulled double overhand and its not made any difference not doing so (except using heavier weights).

**Nytol** · 12-01-2008, 10:28 PM

I agree with Pork.

Con · 12-01-2008, 10:37 PM

Quote:

Originally Posted by miller25

alternate grip is for power lifters. As body builders You want to have an over hand grip to distribute the weight even across your back.

I have always used a mix grip does my back look uneven?

punkfloyd · 12-01-2008, 10:41 PM

No but its got huge lumps all over it... are you sure your okay bro?

Con · 12-01-2008, 10:57 PM

Quote:

Originally Posted by punkfloyd

No but its got huge lumps all over it... are you sure your okay bro?

Got ambushed by a swarm of bees mate, swollen to ****

11-01-2008, 11:48 AM	#1 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,446	Deadlift grip Hey peeps, Ive seen a few people down the gym doing deadlift that switch there grip. I normally have my right palm facing away from me and my left facing me and do 3x8. Should I be switching so my left is facing away and my right facing me at all? Is there any benefit in this? Cheers __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

11-01-2008, 11:56 AM	#2 (permalink)
shorty bring on saturday! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,907	Re: Deadlift grip i dont think there is any point as long as your confortable doing the lift... you can but try it to see how you like it but i would switch grip styles half way through you reps... when i deadlift the warm up set is done with palms facing... then the other too heavy sets are done with one palm facing and the other hand the other way. __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-01-2008, 11:57 AM	#3 (permalink)
bigden halfway through pct Join Date: Jul 2007 Location: halifax Posts: 399	Re: Deadlift grip ^^^ same

11-01-2008, 12:10 PM	#6 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,116	Re: Deadlift grip Am I right in thinking it is important to switch which hand is facing up to stop a strength imbalance? Or did I read that wrong somewhere. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-01-2008, 12:50 PM	#7 (permalink)
Porky Pie Communist Join Date: Aug 2007 Location: Wherever I lay my sword Posts: 485	Re: Deadlift grip The "mixed grip" - one palm facing towards the lifter the other facing away (it doesn't matter which way around) - stops the barbell rotating in your hands when you deadlift. Nearly all powerlifters employ a mixed grip for this reason. It doesn't cause a strength imbalance, so far as I am aware. I know have got equal grip strength in either hand, and have only ever lifted with a mixed grip on deads. Try this for a bit of fun: Set up a barbell in the squat rack so that your range of motion to lift it is about 6 inches. Rack up about a barbell with around 100kgs or 30 per cent heavier weight than your best deadlift. If you can pull 200kgs, stick 300kgs on. 300kgs, shove 400kgs on the bar. You'll not lift it double overhand (unless you are a grip freak) but you might get it moving with a mixed grip - try it. This is one of the best grip exercises out there.

11-01-2008, 01:13 PM	#8 (permalink)
kyrocera Head of UK-M's neighbourhood boob watch. Join Date: Oct 2004 Location: Southampton Posts: 1,446	Re: Deadlift grip Mixed grip is how i normally lift. I didnt know if there was a benefit in changed which hand was facing away, so i thought id ask. Ill just carry on as normal. Thanks __________________ ¤´¨) ¸.·´¸.·´¨) ¸.·¨) (¸.·´ (¸.·`¤ Cheers ¤ Paul

11-01-2008, 02:41 PM	#9 (permalink)
BLUE(UK) Garage addict....trying to grow. Join Date: Jan 2008 Posts: 816	Re: Deadlift grip Alternate grip,as its described in the books.

11-01-2008, 10:03 PM	#10 (permalink)
miller25 Looking Freaky Join Date: Apr 2007 Location: Uk (West Yorkshire) Posts: 751	Re: Deadlift grip alternate grip is for power lifters. As body builders You want to have an over hand grip to distribute the weight even across your back. __________________

12-01-2008, 10:28 PM	#12 (permalink)
Nytol UK-Muscle Moderator Join Date: Jul 2005 Location: UK Posts: 4,074	Re: Deadlift grip I agree with Pork. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-01-2008, 10:41 PM	#14 (permalink)
punkfloyd Gym Addict Join Date: Dec 2007 Location: Northern Ireland Posts: 190	Re: Deadlift grip No but its got huge lumps all over it... are you sure your okay bro? __________________ " A winner is a loser that sucks at losing "

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