reverse grip deadlift

[medium sized]

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]

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

IW

[ChristopherG]

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]

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]

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]

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]

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

[supermad]

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]

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