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medium sized · 02-08-2010, 06:35 PM

Hey guys i was wondering about the reverse grip deadlift do you feel it works different tendons and all ? should i keep on alternating them every once in a while?

iron_worker · 02-09-2010, 06:08 AM

Reverse grip as in one hand overhand (pronated) and one hand underhand (supinated...I think)?

IW

ChristopherG · 02-09-2010, 11:57 PM

Hi medium_sized

Deadlift is generally done they way ironworker described it. It is the easiest grip to use for many lifters out there.

One hand over the bar (pronated-palm facing backward) and one hand under the bar (supinated-palm facing forward).

Start deadlifting without wrist straps until you develop a stronger natural grip and stronger forearms and a stronger back.

Keep an eye on your form. Deadlifts are 'man-makers', but can cause you seroius damage if not done properly. Ask a regular just to watch your form for a while (great way to make friends and to get a training partner).

Happy training

iron_worker · 02-10-2010, 06:28 AM

I was just clarifying if that is, in fact, what he was talking about.

I would say one step better than only over-under grip (thats what I call it) is double overhand. I train my deadlift with double overhand until I cannot grip the bar properly anymore. Then I switch to over-under to finish my set/reps.

I definitely don't recommend straps unless you absolutely need them for a max attempt (still shouldn't really need it) or you have some sort of wrist/forearm injury (and even then straps may make that worse).

There is also supplemental grip work you can do to increase your grip strength such as rope/towel chin ups, grippers (springy hand things), plate pinches, fat bar deads (or any kind of pull)... etc

Hope this helps,

IW

iron_worker · 02-10-2010, 06:31 AM

After a re-read I noticed that I think he is talking about switching up your over-under grip so that you are training the left and right side equally.

I generally train left hand over and right hand under when I use the over-under grip and I have for a long time. I think it would be a good idea to switch sides every once in a while just to keep things equal but I find I have a hard time lifting heavy while doing that because it does not feel comfortable to me.

So, you ask.... Should I switch up my "reverse grip"?

Assuming this means change which hand is over and which is under I say: Yes. Switch it up if you can. It can't hurt and it will help to keep things balanced.

IW

TALO · 02-10-2010, 11:08 AM

Quote:

I would say one step better than only over-under grip (thats what I call it) is double overhand. I train my deadlift with double overhand until I cannot grip the bar properly anymore. Then I switch to over-under to finish my set/reps.

this could help save your bicep.

medium sized · 02-11-2010, 06:05 AM

but is it crucial? as in will it over work certain muscle groups in your arms to cause unbalanced strenght in your arms?

supermad · 02-11-2010, 01:44 PM

Reverse grip deads are only crucial when you need to change your routine up. It can stimulate bi's in a plateau, but the wrong form can cause injury. Hope this answers your question.

Pitysister · 02-11-2010, 01:49 PM

if you are doing an over/under grip. you should switch hands and keep the workload even on both hands.

02-08-2010, 06:35 PM	#1
medium sized Rank: New Member Join Date: Dec 2006 Posts: 45	reverse grip deadlift Hey guys i was wondering about the reverse grip deadlift do you feel it works different tendons and all ? should i keep on alternating them every once in a while?

02-09-2010, 11:57 PM	#3
ChristopherG Rank: New Member Experience: 7-10 Years Join Date: Feb 2010 Location: Poland Posts: 10 Country: Gender:	Deadlifting Hi medium_sized Deadlift is generally done they way ironworker described it. It is the easiest grip to use for many lifters out there. One hand over the bar (pronated-palm facing backward) and one hand under the bar (supinated-palm facing forward). Start deadlifting without wrist straps until you develop a stronger natural grip and stronger forearms and a stronger back. Keep an eye on your form. Deadlifts are 'man-makers', but can cause you seroius damage if not done properly. Ask a regular just to watch your form for a while (great way to make friends and to get a training partner). Happy training

02-11-2010, 01:44 PM	#8
supermad Rank: Member Experience: 10+ Years Join Date: Apr 2008 Location: hicktown indiana Posts: 98 Country: Gender:	Reverse grip deads are only crucial when you need to change your routine up. It can stimulate bi's in a plateau, but the wrong form can cause injury. Hope this answers your question.
	supermad's Sig:Everything worth having is worth hard work for.

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02-09-2010, 06:08 AM	#2
iron_worker Rank: Middleweight Experience: 3-5 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 2,036 Country: Gender:	Reverse grip as in one hand overhand (pronated) and one hand underhand (supinated...I think)? IW

02-10-2010, 06:28 AM	#4
iron_worker Rank: Middleweight Experience: 3-5 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 2,036 Country: Gender:	I was just clarifying if that is, in fact, what he was talking about. I would say one step better than only over-under grip (thats what I call it) is double overhand. I train my deadlift with double overhand until I cannot grip the bar properly anymore. Then I switch to over-under to finish my set/reps. I definitely don't recommend straps unless you absolutely need them for a max attempt (still shouldn't really need it) or you have some sort of wrist/forearm injury (and even then straps may make that worse). There is also supplemental grip work you can do to increase your grip strength such as rope/towel chin ups, grippers (springy hand things), plate pinches, fat bar deads (or any kind of pull)... etc Hope this helps, IW

02-10-2010, 06:31 AM	#5
iron_worker Rank: Middleweight Experience: 3-5 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 2,036 Country: Gender:	After a re-read I noticed that I think he is talking about switching up your over-under grip so that you are training the left and right side equally. I generally train left hand over and right hand under when I use the over-under grip and I have for a long time. I think it would be a good idea to switch sides every once in a while just to keep things equal but I find I have a hard time lifting heavy while doing that because it does not feel comfortable to me. So, you ask.... Should I switch up my "reverse grip"? Assuming this means change which hand is over and which is under I say: Yes. Switch it up if you can. It can't hurt and it will help to keep things balanced. IW

02-11-2010, 06:05 AM	#7
medium sized Rank: New Member Join Date: Dec 2006 Posts: 45	but is it crucial? as in will it over work certain muscle groups in your arms to cause unbalanced strenght in your arms?

02-11-2010, 01:49 PM	#9
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,037 Country: Gender:	if you are doing an over/under grip. you should switch hands and keep the workload even on both hands.

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