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Double overhand / Traditional deadlift grip

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  • Double overhand / Traditional deadlift grip

    I'm somewhere in the middle of my novice LP. My deadlift started at 185x5 and was 285x5 yesterday. Nothing impressive, but I'm definitely noticing that my grip is becoming a limiting factor. I'm using a 28.5mm Rogue Castro bar (basically a bare steel Ohio bar). My fingers are on the shorter side even though my palms are decently large. Surely a 27mm deadlift bar would be useful for a shorter fingered person, but I think a deadlift bar is a little bit overkill given my training level (or lack of).

    My question is....at which point in training do you begin to address grip changes on the deadlift? I understand the benefits of sticking with a double overhand grip for as long as possible (as it trains the grip). Not looking to get a specific weight (that would be impossible without knowing me), but rather what kind of degrees of failure do you wait to see before trying either a hook grip or an alternative grip? My general understanding is that a grip change would primarily not come in until a work weight; however, at some point the weight may get heavy enough that it warrants the change even before then (maybe one or two warm ups before your work weight if the weight is past a certain amount).

    I don't think I'm there yet (needing to change), but I don't think I'm took many more workouts away from a grip failure either.

    Full disclosure: I'm not following the SS LP program 100%. I have completed 9 weeks, and still deadlift probably 95% of my workouts. I know the program says to reduce frequency after a few weeks. I sort of alternate heavy days with light and less often moderate days. I had some technique issues going on at first, and wanted to perfect my form so I keep frequency high in order to fix that and drive progress some other way. My deadlift was my weakest lift starting out. I seem to have straightened out the technique issue (based on my own videos and progression). I don't feel like I'm overdoing it, or taxing myself too much. I only go heavy once per week. Seems like a good way to fix a weak grip is to deadlift more. : )

  • #2
    You should switch to the hook or mixed grip when your DOH grip is not keeping up with your working weight. There is no big risk to doing so now, as you will continue to warm up with your DOH grip and it will improve at the DL gets heavier. And you should actually switch to your working set grip for your final warm up set-always make that last warm up set close practice for your working set.


    Short answer-switch the grip now or in a week or two, it's not going to really matter in the long run. :-)

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    • #3
      Thank you, Leah. I'm going to try to go another few weeks with a double overhand grip, then begin experimenting with hook and alternate.

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      • #4
        Piggybacking on the topic, when using mixed grip, I use to alternate which is the supinated hand, to try to prevent big asymmetries. I don't notice large differences between using each hand. Do you see a problem with this approach? Thanks!
        Me gainzz

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        • #5
          Originally posted by t_angeiras View Post
          Piggybacking on the topic, when using mixed grip, I use to alternate which is the supinated hand, to try to prevent big asymmetries. I don't notice large differences between using each hand. Do you see a problem with this approach? Thanks!
          I don't have a problem with alternating the supinated side, however I would never do it. My grip is now well established and switching it for a heavy DL adds a variable that isn't worth it. I also don't know what proof there is of big asymmetries with a mixed grip.

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          • #6
            Leah, I'm curious about injuries as a result of mixed grip. If somebody ruptures a tendon or something else on the supinated arm during heavy deadlifts, is this typically an overuse injury or more of things were fine and then they weren't?

            In other words, would routinely switching the supinated hand potentially prevent elbow injuries, or is it more "stuff" happens and don't bother with switching?

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            • #7
              I too switched to Hook Grip when I was around 275 on SSLP. It was recommended to use it on all sets including warmups so your hands acclimate to it better.

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              • #8
                If you plan to try the hook grip, I would begin experimenting with it during warm-ups. You likely won't be able to just switch to it (too painful).

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                • #9
                  Originally posted by MitchellCole View Post
                  Leah, I'm curious about injuries as a result of mixed grip. If somebody ruptures a tendon or something else on the supinated arm during heavy deadlifts, is this typically an overuse injury or more of things were fine and then they weren't?

                  In other words, would routinely switching the supinated hand potentially prevent elbow injuries, or is it more "stuff" happens and don't bother with switching?
                  As far as I understand these injuries, we don't know for sure what caused them. Also this tendon rupture CAN happen, for sure, but I am also not sure it happens as often as we sometimes "sense" in internet discussions. If someone can alternate without trouble, that's a fine thing to do, but I don't think we can assume that will save anyone from a potential rupture either. When someone pulls with an unlocked elbow, supinated or not, I want to see that stop right away however.

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                  • #10
                    Thanks for everyone's advice and thoughts.

                    Going to test out a hook grip this week.

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