I've only recently started using alternate grip for deadlifts and shrugs. I know that you should swap your hands around to prevent getting any muscle imbalances in the forearms and lats.
I tried this...
When I had my weaker left palm surpinated (underhand) and right hand pronated (overhand) it felt like I was going to rip my bicep off and my grip was much weaker.
Should I start by always warming up with my weaker hand surpianated to try get some strength into it?
Alternate grip
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Alternate grip
by Wardie on Tue Mar 11, 2008 4:30 pm
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Re: Alternate grip
by Bison on Tue Mar 11, 2008 4:33 pm
I'm stronger with my right hand supinated so I try to do my heaviest set with my weaker grip to try and strengthen. Sometimes lets me down though so I'll just swap grip and carry on the set.
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Re: Alternate grip
by ollie on Tue Mar 11, 2008 4:38 pm
I was just about to post about this exact same topic...I've definitely developed a bit of asymmetry in my back as a result of constant mixed grips whilst deadlifting (right hand pronated). Hopefully it should be easy enough to redress but it does feel quite unnatural adopting the opposite grip and I'm not sure I'll be able to lift as heavily.
Presumably straps would help as the force through the back would be very similar with/without straps?
Presumably straps would help as the force through the back would be very similar with/without straps?
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Re: Alternate grip
by Bison on Tue Mar 11, 2008 4:42 pm
I hate straps for deadlifting, horrible.
Yes the weaker grip can hold you back a little but it's a nice relief to go back to stronger grip
Yes the weaker grip can hold you back a little but it's a nice relief to go back to stronger grip
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Re: Alternate grip
by health4ni on Tue Mar 11, 2008 4:45 pm
Poliquin wrote:For bodybuilding purposes I prefer the pronated (palms down grip) than the mixed grip favored by powerlifters (one hand pronated, one supinated) which has led to many torn biceps. The powerlifter uses the mixed grip because he is well aware that his grip strength in the pronated position is no match for his back strength. Even though he knows the mixed grip is more dangerous, he is willing to risk injury as powerlifting federations do not allow the use of lifting straps in competition.
However, I still use mixed grip too
But it's worth knowing the above; ir does make sense.
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Re: Alternate grip
by Bison on Tue Mar 11, 2008 4:48 pm
Interesting....
Shows how we're all built differently though, I've never felt any stress in my biceps at all with that grip, even when hitting failure. My forearms give out way before any kind of bicep fatigue? My biceps are long aswell, they come down quite low, maybe that helps??
Shows how we're all built differently though, I've never felt any stress in my biceps at all with that grip, even when hitting failure. My forearms give out way before any kind of bicep fatigue? My biceps are long aswell, they come down quite low, maybe that helps??
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Re: Alternate grip
by Dtlv74 on Tue Mar 11, 2008 5:08 pm
I have never used a mixed grip but do have issues with grip limiting my deadlifts.. I do worry about the imbalance with a mixed grip though... am quite 'safety conscious' in my exercise form and instinctively don't like the idea of a mixed grip.
Am working on grip strength a bit instead.
Am working on grip strength a bit instead.
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Re: Alternate grip
by SCOTT GALTON on Tue Mar 11, 2008 9:29 pm
I dead double overhand grip. I just cant supinate properly to dead with a mixed grip i find it very unbalanced. So all deads are overhand with lifting straps
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Re: Alternate grip
by Will on Fri Mar 14, 2008 11:22 am
I find alternate grip so much more natural. My grip strength is actually very good - I used to rock climb (as in serious extreme rock climbing) for years and years, probably where I got it from - I find straps awful for some reason. I just alternate between each lift or do half the set with one grip and half with the other. My hands are callus city though! :p
I tend to only get forearm failure followed by grip - bicep doesn't seem to be too much of an issue.
I tend to only get forearm failure followed by grip - bicep doesn't seem to be too much of an issue.
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Re: Alternate grip
by Bison on Fri Mar 14, 2008 11:24 am
Freefaller wrote:I find alternate grip so much more natural. My grip strength is actually very good - I used to rock climb (as in serious extreme rock climbing) for years and years, probably where I got it from - I find straps awful for some reason. I just alternate between each lift or do half the set with one grip and half with the other. My hands are callus city though! :p
I tend to only get forearm failure followed by grip - bicep doesn't seem to be too much of an issue.
I'm very similar to you mate, apart from the rock climbing!
I hate straps and will alternate mixed grip, even to the point of swapping after each rep on heaviest deadlifts. Only exercise I use and actually like straps is BOR's, then they're very usefull and mixed grip isn't an option anyway.
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Re: Alternate grip
by Will on Fri Mar 14, 2008 11:27 am
Some people use mixed grip on BORs! 
I can't see how that works?
I was a lot lighter when I rock climbed, but I could hold myself for a good minute or so one handed on the tips of my fingers on a small ledge no worries
I can't see how that works?I was a lot lighter when I rock climbed, but I could hold myself for a good minute or so one handed on the tips of my fingers on a small ledge no worries
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Re: Alternate grip
by Bison on Fri Mar 14, 2008 11:33 am
Impressive!
No I can't see how mixed grip BOR's work either... especially if you like symmetry
No I can't see how mixed grip BOR's work either... especially if you like symmetry
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Re: Alternate grip
by cleaver on Fri Mar 14, 2008 12:58 pm
Bison wrote:Impressive!
No I can't see how mixed grip BOR's work either... especially if you like symmetry
Why do you think Canuck indetified the trap imbalance on G83!
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