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Thread: article on mixed deadlift grip

  1. #1
    Wannabebig Member -supernatural-'s Avatar
    Join Date
    Oct 2002

    article on mixed deadlift grip

    unequal lat development arguements aside - is this a valid point ?

    Deadlift Grip
    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
    deadlift to
    hang on to the bar 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
    the knee
    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
    squatting, which
    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
    subsided some.
    Last edited by -supernatural-; 10-27-2002 at 10:48 PM.
    Only the strong will survive.

  2. #2
    A. F.
    Join Date
    Jul 2002
    Los Angeles, CA
    that's why you rotate the palms..

  3. #3
    Wannabebig Member -supernatural-'s Avatar
    Join Date
    Oct 2002
    that's what some say and others dont.
    Only the strong will survive.

  4. #4
    Starting all over again :(
    Join Date
    Jul 2002
    damit, now ima be all worried when I deadlift today

  5. #5
    Little Asian fatsoPanda's Avatar
    Join Date
    Jan 2002
    Pensacola, Florida
    Originally posted by Jilla82
    damit, now ima be all worried when I deadlift today
    "Plan for difficulty when it is still easy, do the great when it is still small."
    -Tao Te Ching

    "Our greatest glory is not in never falling but in rising every time we fall."

  6. #6
    Senior Member estropes's Avatar
    Join Date
    Jan 2002
    Yea that's why about 99% of the people that deadlift change there grip. It's not that hard, seriously it isn't!

  7. #7
    Join Date
    Jan 2001
    on the short bus
    I deadlifted for 8 years using the same grip. Maybe that's why I can only walk in circles now.
    "He's the best damn rollerskater that ever lived...probably in the whole town" - Chris Pontius

    If you can't be with the one you love, love the one you're with.

    5'10" 215 lbs
    Personal Bests:
    Bench 355
    Squat 505
    Deadlift 560

  8. #8
    Yea, that'd be great. Flyersfan's Avatar
    Join Date
    Mar 2002
    Originally posted by gino
    I deadlifted for 8 years using the same grip. Maybe that's why I can only walk in circles now.

    I seem to have a mental block when it comes to my grip. On deads, I always have my left hand facing up. That's my dominant hand, and it feels bizarre when I reverse the grip.
    I've also noticed some uneven back discomfort, so I guess I'll have to overcome my mental block and just deal with the reversed grip for a while.
    -Today a young man on acid realized that all matter is merely energy condensed to a slow vibration, that we are all one conciousness experiencing itself subjectively, there is no such thing as death, life is only a dream, and we are the imagination of ourselves. Here's Tom with the weather.-


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