article on mixed deadlift grip
unequal lat development arguements aside - is this a valid point ?
I'm writing this article to you guys and gals to inform you I've rediscovered
something that I once knew about the deadlift grip. I read an article years
about this subject in one of the very first issues of Powerlifting USA. I
was told about this grip thing by Ricky Dale Cain or maybe it was Jim Cash.
I'm sure you guys know who they are, both were and still are World Champion
What I'm talking about is the reverse (alternate) grip one uses in the
hang on to the bar with...one palm facing forward and the other palm facing
Note: This discussion pertains to both Sumo and conventional styles of
and it also is used in Keystone Deadlift (lockouts starting from just below
with the butt and chest stuck out), shrugs, and stiff-leg deadlifts.
You guys may or may not know this but one has a tendency to slightly twist
toward the side that has the palm which faces backward. Through time, by
repetitive training sessions, using the same grip (i.e., by one hand's palm
always facing backward and the other hand's palm always facing forward)
your deadlift muscles develop unequally. This causes a slight twist to
when one is lifting because of this unequal strength development and this
is what I think has been causing some of my recent back pain to develop. I
about 8 months ago that I was starting to develop a slight twist when
probably developed because my primary movers, in the deadlift, had this
development. We all know the primary movers in the deadlift are also used
in the squat, to a slightly different degree, but nonetheless they are used.
I also started to notice I was tilted to one side slightly when I walked.
This tilting was causing me some chronic back discomfort all the time.
What's the solution you say? It's simple, train the deadlift with equal time
gripping one way then equal time gripping the other way.
I've just now begun (with my last two deadlift workouts) to grip the opposite
way from my old normal grip and I've noticed a great improvement in my
I'm not twisting as much when I squat either and my chronic back pain lately