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Question: Other than grip strength, is there any good reason to supinate your grip on deadlifts?
Tonight we were in the gym, sharing a power cage and doing squats while some Dude is hovering around. There's another power cage free right next to it. Then we move on to deadlifts (the gym has a little, well, like a mini olympic platform for things like that). While we set up for that, the Dude has put up a bar for squats in one power cage and set up a bar for deadlifts in front of the other one. So while we are deadlifting, he's alternating between the two using both cages.
Fine, whatever, no one else is using them.
I try not to pay attention to him, but I can't help but notice he's only deadlifting 50 more pounds than we do, and he's doing squats almost exactly like this, which is kind of amusing, especially when he rolls his hawaiian board shorts up all the way to better reveal his upper legs (did not need to see). I didn't watch his deadlift, although now I wish I had.
So then he stares at me while I do my deadlifts and when I'm done he tells me I should "turn my hands around." And I said "why, I'm not having any problems with my grip." So he says, "no, that way you can get closer to the bar."
I've been trying to figure that out all night. I don't get it. I mean, the bar is where it is. Your arms are as long as they are. So how exactly do you get closer to the bar on a deadlift? And why would you want to, anyway?
Anyway, like I said, I'm a noob. Am I missing something here? Or was that just Broscience?
January 27 2009, 04:50:22 UTC 3 years ago
7) Curl-Grip Deadlift
This variation of the deadlift is essentially the same as a clean-grip deadlift, but you hold the bar with a ''curl'' grip (supinated). In the starting position, the palms of your hands will be facing forward.
This slight change will have a very significant benefit. It will strengthen the external shoulder rotators and reinforce perfect posture. Obviously, to do so, you must make an effort to keep the bar close to you at all times, and keep your shoulders pulled back. Think, 'beach position!'
The rest of the benefits are the same as with the clean-grip deadlift, but since you're likely to use less weight, the impact on lower body development won't be as important as with other types of deadlifts.
Its a good article about different styles of deadlifts and the muscles they target.
January 27 2009, 05:09:49 UTC 3 years ago
I can't see any reason to do a variation right now, since I'm after strength and just starting, but it's good to know what some of them are.
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January 27 2009, 11:05:29 UTC 3 years ago Edited: January 27 2009, 11:07:44 UTC
Oops...they say not to mix grips - so is the alternating grip really a bad idea? I learned how to do that on another website and it is how I am able to do the weight I do. Opinion?(never mind - posted before the godly men below)
January 27 2009, 05:01:47 UTC 3 years ago
However, I use a mixed grip because it is stronger and I don't have any problems keeping the bar against my legs. Its a matter of preference, I suppose. I do use a supinated grip for straight leg deadlifts, but I do those with much less weight.
January 27 2009, 05:10:34 UTC 3 years ago
I have scars going up both shins that prove just how good my DL form is, lol
January 27 2009, 05:11:58 UTC 3 years ago
I suppose my question really is - assume I'm doing them perfectly, what, if anything, would be gained by turning my hands around?
January 27 2009, 05:09:13 UTC 3 years ago
I don't know why anyone would deadlift inside a cage. Rack pulls, sure, but deadlifts?
January 27 2009, 05:12:41 UTC 3 years ago
January 27 2009, 05:21:32 UTC 3 years ago
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January 27 2009, 05:09:14 UTC 3 years ago
I tend to DL with one hand supinated and one hand pronated. Just feels more comfortable to me. As far as I know, and I've been deadlifting for a number of years now, and read up on it, there's nothing to what he said. If you're using the right form, your grip is mostly about just that, your grip. Go with what works for you.
January 27 2009, 05:14:21 UTC 3 years ago
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January 27 2009, 07:33:52 UTC 3 years ago
That's how I learned to do it, and it seems to work well for me. As to the possible brotardedness of that method, if you roll through the images here, I think you'll see that method used for all the deadlifts pictured. I seem to recall that
January 27 2009, 17:13:11 UTC 3 years ago
Weird.
January 27 2009, 09:19:28 UTC 3 years ago
If you're afraid of muscle imbalances, alternate your mixed grip between sets.
"Bro half squat" is half right. Getting (and keeping) close to the bar is important in the deadlift, yes, and no, a supinated grip doesn't have any effect on how close you can get.
There's only one "big" (400kg+) deadlifter in the world (Mikhail Koklyaev) who deadlifts with a supinated grip. He's a former Olympic weightlifter and uses a hook grip which is a useful trick, but painful with real weight.
You can watch Koklyaev deadlift 405kg (893 lbs) here. He missed 415kg (915 lbs) which looked to me like grip failure.
January 27 2009, 13:01:45 UTC 3 years ago
150k muscle snatch, 200k x 3 push press, some other pretty insane shit
coolest thing i've ever seen are his hook-grip DLs @ 390k x 3
January 27 2009, 11:35:31 UTC 3 years ago
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January 27 2009, 14:36:36 UTC 3 years ago
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January 27 2009, 16:44:05 UTC 3 years ago
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January 27 2009, 15:20:31 UTC 3 years ago
Using a mixed grip yields optimum results for many people. The fact that your thumbs oppose keeps a specific grip weakness from allowing the bar to roll out of your hands.
The point of being close to the bar is, of course, to centralize your weight and force. Let's think of it this way:
In scenario 1, pretend that you use a normal stance, but your feet are 15" from the bar. Your goal is still the same: to lift the bar. Now, however, you have to lean far forward to touch the bar.
In scenario 2, you're using a normal stance but your shins are touching the bar.
Which is going to be easier? Why?
Obviously scenario 2 maximizes your leverage and keeps the bar in an optimal path; this is why you want to be close. Yes, some people (myself included) get bloody shins and corresponding scars from scraping the bar, but you might allow yourself 5mm of leeway if you don't want this effect and you're not planning on competing.
January 27 2009, 17:11:06 UTC 3 years ago
Assume hypothetically that a person has great form - shoulders right over the bar, shins nice and close, etc. I don't think that it makes any biomechanical difference to turn your hands around. I mean, they don't go anywhere. It's not like your hand somehow magically gets closer to the floor/bar/shins.
Or, assume that a person has the worst deadlift form ever. How would turning the hands around fix it?
If you are too far from the bar, when you start your lift you are either going to lean forward or the bar is going to swing back to its center of gravity. Where your hands are would be totally irrelevant. Unless, I guess, you are really "deadlifting" with your arms, but clearly that is wrong.
I just can't get it to make any sense...
It also seems to me that there's a slighly elevated risk of a bicep tear with a supinated grip, if you're not doing it 100% correctly. Obviously it's worth the small risk if you are a good deadlifter and you need the grip help to lift at your max. But why risk it otherwise?
January 27 2009, 17:18:51 UTC 3 years ago
Furthermore, a single mixed-grip position can lead to asymmetrical muscular development. Ask my wife; I use a left-hand-dominant (pronated) grip, and the right side of my back is noticeably larger due to me pulling hard as the bar begins to swing towards the supinated side.
A double-supinated grip, on the other hand, well. . .probably broscience.
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January 27 2009, 17:49:28 UTC 3 years ago
When I started to have grip strength issues (I posted about this last month) I dropped the weight and did more reps, gradually increasing the weight. I'm now almost back to 150 lbs and doing more reps than before. :-) And chalk helped tremendously.
January 28 2009, 02:53:41 UTC 3 years ago
January 28 2009, 03:19:24 UTC 3 years ago
I think it was Dorian Yates who tore his biceps doing a supinated row. He'd done plenty of them, it was just a bad bicep day. In a less than max weight it may not be an issue. I'm sure that Yates was working at peak lifts.
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