# over under grip deadlift and injury

**URL:** <https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [January 4, 2024, 10:55pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243 "2024-01-04T22:55:21Z")\
**Posts on this page:** 6\
**Page:** 1

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**Author:** ![BingBong54](https://avatars.discourse-cdn.com/v4/letter/b/919ad9/32.png) [@BingBong54](https://forum.barbellmedicine.com/u/BingBong54)\
**Post date:** [January 4, 2024, 10:55pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/1 "2024-01-04T22:55:21Z")

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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?

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [January 5, 2024, 3:43pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/2 "2024-01-05T15:43:55Z")

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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

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**Author:** ![RVR](https://avatars.discourse-cdn.com/v4/letter/r/f0a364/32.png) [@RVR](https://forum.barbellmedicine.com/u/RVR)\
**Post date:** [January 5, 2024, 8:11pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/3 "2024-01-05T20:11:40Z")

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Jordan: Have your thoughts changed much since this article? You mention not jerking the barbell of the floor as an important consideration here.

> **[The Grip Problem | Jordan Feigenbaum](https://startingstrength.com/article/the-grip-problem)**
>
> The grip in the deadlift is an often overlooked yet crucial piece of the puzzle when it comes to performance and the subsequent gainzZz from the lift. In the 2nd installment of The Problem series, we’ll discuss the intricacies of gripping the bar in...

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [January 7, 2024, 4:35pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/4 "2024-01-07T16:35:28Z")

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> [@RVR](#):
>
> Jordan: Have your thoughts changed much since this article? You mention not jerking the barbell of the floor as an important consideration here.
> 
> [https://startingstrength.com/article/the-grip-problem](https://startingstrength.com/article/the-grip-problem)

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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**Author:** ![BingBong54](https://avatars.discourse-cdn.com/v4/letter/b/919ad9/32.png) [@BingBong54](https://forum.barbellmedicine.com/u/BingBong54)\
**Post date:** [January 11, 2024, 1:59am UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/5 "2024-01-11T01:59:26Z")

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So with over under grip…If you plan on sticking with it, you should start with it.

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [January 11, 2024, 3:55pm UTC](https://forum.barbellmedicine.com/t/over-under-grip-deadlift-and-injury/14243/6 "2024-01-11T15:55:55Z")

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> [@BingBong54](#):
>
> 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.