Deadlifts/Rack Pulls under or overhand?

Squat200 · 06-28-2008, 05:41 AM

This probably makes no difference but I thought I'd ask, does it make any difference which grip you use. I always use an overhand grip for these exercises, but a lot of people on youtube (some very strong guys) use underhand.
Does it matter, and does it place emphasis on different muscles.
Thanks.

AKIRA · 06-28-2008, 11:18 PM

I would alternate them, but DOH (double overhand) will be hardest.

When I did deadlifts consistently, Romanians to be precise, I did DOH to increase my grip strength. It was the most taxing on my grip because the intensity never gives. Conventionals are a whole different story since the bar rests on the floor for a second (better not be more than a second).

However, if youre not concerned with grip strength or forearm appearance, you can use straps (I use Versa Straps). However, since forearms are the most seen body part, I would use a staggered grip and alternate which hand is over or under in between sets.

Patrick W. · 06-29-2008, 03:26 PM

do you mean over/under grip or do you mean both hands are underhand (supinated)? I am not that big a fan of either (prefer double overhead), but I am definetly against the later.

Condor · 06-29-2008, 04:00 PM

I think Pat means, one hand will be palm-facing toward your body and the other hand's palm will be facing away from the body. Then, switch between sets. This is what I personally do as I feel it gives me the best grip and, by alternating, nothing is getting overworked or cheated. (Correct me if I'm wrong Pat) Here's a picture of what I'm trying to describe.

http://www.diablocrossfit.com/diablo...449%20copy.jpg

Note: I just google imaged "deadlift grip"...

Hope that helps, experiment a bit and let us know.

Patrick W. · 06-29-2008, 08:26 PM

Quote:

Originally Posted by Condor

I think Pat means, one hand will be palm-facing toward your body and the other hand's palm will be facing away from the body. Then, switch between sets. This is what I personally do as I feel it gives me the best grip and, by alternating, nothing is getting overworked or cheated. (Correct me if I'm wrong Pat) Here's a picture of what I'm trying to describe.

http://www.diablocrossfit.com/diablo...449%20copy.jpg

Note: I just google imaged "deadlift grip"...

Hope that helps, experiment a bit and let us know.

Right, if you are going to use an alternate grip (IE one hand over and one hand under), then switch the hands either in between repetitions or inbetween sets. To prevent any compensations that may potentially develop.

Squat200 · 06-30-2008, 06:42 PM

The reason I use DOH grip is to keep the bar closer to my body. I have had back problems in the past and keeping the bar close to my body helps to avoid further back problems.

Striker · 07-21-2008, 09:31 AM

I use over under when deadlifting.

Big Guns · 07-21-2008, 02:51 PM

NEVER use dbl supinated grip.....you run a huge risk of tearing you biceps. Dual ov or a mix is ok. I like dual over as it is easier on my elbows.

sdb · 07-21-2008, 03:18 PM

it depends on weight. anything over about 120 and i use alternate grip, under, i use pronated grip (palms facing me)

1quick1 · 07-21-2008, 03:57 PM

I use pronated as much as i can then I switch to over/under. I use gloves as well to help with my sweaty hands.

MaxGS · 07-22-2008, 06:15 PM

Quote:

Originally Posted by Big Guns

NEVER use dbl supinated grip.....you run a huge risk of tearing you biceps. Dual ov or a mix is ok. I like dual over as it is easier on my elbows.

I used to use overhand with straps all the time, but by doing the switch grip, my forearms improved (strength/size) and I can dead more that actually using overhand with straps! Of course, there is some risk involved, but I feel, that as long as you keep your arms straight, you'll be ok. I have guys in my gym doing deads with 600+ daily and non use straps, but they do have a killer grip and I think it benefits the bi's also.

Rack deads, IMO, are pretty useless unless you're training for a weakness and are a powerlifter. I've gotten up so heavy, I end up having no problem moving the bar the 8-10 inches, and just work my traps it seems like.

Malley · 07-22-2008, 06:34 PM

I am not harping or starting a little internet battle, but whats with the straps? In terms of gym strength versus functional strength, its going to be pretty hard to translate that strength in day to day things.

MaxGS · 07-23-2008, 05:27 PM

I hate straps... How about this:

Every had a training partner that had to strap the barbell on every damn set and took at least 30secs to get dialed in each time. Annoying as F! Meanwhile 2-3 minutes creep by and I'm losing my pump!

06-28-2008, 05:41 AM	#1
Squat200 Muscular Join Date: Nov 2006 Posts: 148 Rep Power: 5	Deadlifts/Rack Pulls under or overhand? This probably makes no difference but I thought I'd ask, does it make any difference which grip you use. I always use an overhand grip for these exercises, but a lot of people on youtube (some very strong guys) use underhand. Does it matter, and does it place emphasis on different muscles. Thanks. __________________ My routine is in my profile.

06-28-2008, 11:18 PM	#2
AKIRA Getting Muscular Join Date: Sep 2007 Location: Outside the box Age: 28 Posts: 80 Rep Power: 2445	Re: Deadlifts/Rack Pulls under or overhand? I would alternate them, but DOH (double overhand) will be hardest. When I did deadlifts consistently, Romanians to be precise, I did DOH to increase my grip strength. It was the most taxing on my grip because the intensity never gives. Conventionals are a whole different story since the bar rests on the floor for a second (better not be more than a second). However, if youre not concerned with grip strength or forearm appearance, you can use straps (I use Versa Straps). However, since forearms are the most seen body part, I would use a staggered grip and alternate which hand is over or under in between sets. __________________ NASM Certified 2/06 "An honest man has nothing to fear...I am trying my best to not be afraid."

06-29-2008, 03:26 PM	#3
Patrick W. Getting Muscular Join Date: Dec 2007 Posts: 72 Rep Power: 2325	Re: Deadlifts/Rack Pulls under or overhand? do you mean over/under grip or do you mean both hands are underhand (supinated)? I am not that big a fan of either (prefer double overhead), but I am definetly against the later. __________________ "In the beginners mind there are many possibilities, in the experts there are few." http://pwtraining.blogspot.com/ Optimum Sports Performance

06-29-2008, 04:00 PM	#4
Condor Muscular Join Date: Nov 2006 Location: East Coast, USA Posts: 136 Height: 5'11 Weight: 195 lbs Rep Power: 214	Re: Deadlifts/Rack Pulls under or overhand? I think Pat means, one hand will be palm-facing toward your body and the other hand's palm will be facing away from the body. Then, switch between sets. This is what I personally do as I feel it gives me the best grip and, by alternating, nothing is getting overworked or cheated. (Correct me if I'm wrong Pat) Here's a picture of what I'm trying to describe. http://www.diablocrossfit.com/diablo...449%20copy.jpg Note: I just google imaged "deadlift grip"... Hope that helps, experiment a bit and let us know.

06-30-2008, 06:42 PM	#6
Squat200 Muscular Join Date: Nov 2006 Posts: 148 Rep Power: 5	Re: Deadlifts/Rack Pulls under or overhand? The reason I use DOH grip is to keep the bar closer to my body. I have had back problems in the past and keeping the bar close to my body helps to avoid further back problems. __________________ My routine is in my profile.

07-21-2008, 09:31 AM	#7
Striker Gym Legend Archery 2000 Champion! Helicopter Champion! Tournaments Won: 1 Join Date: Oct 2006 Location: New York Age: 17 Posts: 1,491 Height: 5'10 Weight: 155 lbs Rep Power: 1621	Re: Deadlifts/Rack Pulls under or overhand? I use over under when deadlifting. __________________ "There is no destination in bodybuilding, this is our lifelong journey." -Striker bench 230 squat 315 deadlift 350 bulkin to 165 Striker's Workout Journal

07-21-2008, 02:51 PM	#8
Big Guns Mr. TRIONIX Join Date: Jan 2007 Location: Colorado Age: 45 Posts: 2,073 Height: 6'2" Weight: 213 Rep Power: 16660	Re: Deadlifts/Rack Pulls under or overhand? NEVER use dbl supinated grip.....you run a huge risk of tearing you biceps. Dual ov or a mix is ok. I like dual over as it is easier on my elbows. __________________ http://www.trionix.com I stopped chasing my dreams....so I asked where the were headed.......I'll catch up to them later http://www.theanimalrescuesite.com

07-21-2008, 03:18 PM	#9
sdb CRoSSFiT? uM.. OK... Join Date: Sep 2006 Age: 28 Posts: 1,752 Rep Power: 53549	Re: Deadlifts/Rack Pulls under or overhand? it depends on weight. anything over about 120 and i use alternate grip, under, i use pronated grip (palms facing me) __________________ Crossfit Workout Journal A Daily Ass Kicking... CrossFit Style www.crossfit.com No one said it would be easy. Last edited by sdb; 07-21-2008 at 03:23 PM.

07-21-2008, 03:57 PM	#10
1quick1 Administrator Pacman Champion! Join Date: Sep 2006 Location: U.S. Posts: 6,503 Height: 5'9'' Weight: 182lbs. Rep Power: 106273	Re: Deadlifts/Rack Pulls under or overhand? I use pronated as much as i can then I switch to over/under. I use gloves as well to help with my sweaty hands. __________________ Extremebodybuilding.net - Bodybuilding Forum and Information

07-22-2008, 06:34 PM	#12
Malley The EB Super Mod! Join Date: Nov 2006 Location: Illinois Posts: 2,814 Rep Power: 66956	Re: Deadlifts/Rack Pulls under or overhand? I am not harping or starting a little internet battle, but whats with the straps? In terms of gym strength versus functional strength, its going to be pretty hard to translate that strength in day to day things. __________________ Personal Training Director in Alton Illinois (Club Fitness) http://www.crossfit.com/ http://www.cloud9fitness.com/

07-23-2008, 05:27 PM	#13
MaxGS Member Join Date: Jun 2008 Location: CA Posts: 46 Rep Power: 459	Re: Deadlifts/Rack Pulls under or overhand? I hate straps... How about this: Every had a training partner that had to strap the barbell on every damn set and took at least 30secs to get dialed in each time. Annoying as F! Meanwhile 2-3 minutes creep by and I'm losing my pump! __________________ http://www.guaranteedsupplements.com

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