I worry about injuring my bicep if I ever use over under grip. What are tips I can do to avoid this? Flexing my triceps?
BB,
It’s pretty low risk, as biceps tears are fortunately rare. Still, you’d want to train the deadlift in a progressively loaded manner to get the tissues to adapt- including the ones in your arms. I don’t think actively contracting your triceps helps reduce risk of biceps tears, but it can sometimes be a useful cue.
-Jordan
Jordan: Have your thoughts changed much since this article? You mention not jerking the barbell of the floor as an important consideration here.
While I still don’t think jerking the bar is a good idea from a potential injury mechanism standpoint, I’m not sure it represents a type of physical stress that cannot be adapted to. I would still avoid it though
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So with over under grip…If you plan on sticking with it, you should start with it.
I don’t think people need to train their whole careers with a specific type of grip, but I do think that some period of acclimatization is beneficial to generate adaptations specific to the “new” grip.