Now that your grip strength is trained up and youre deadlifting without straps, there are three main grips that you can use. Its important to chose the grip that fits your body the best and allows you to feel the most confident in your lift. 1. The Double-Over Grip This is when you grip the bar with the fingers of both hands facing your body. Most people will start out using this grip, and this is how youd grip the bar while wearing straps. This is arguably the safest grip to use and their is little danger of injury with it. However, it is also the hardest grip to use as your weight progress. This is because this grip requires the most grip strength, as the bar will try to roll out of your fingers. Its rare to see someone use this grip in competition. 2. The Over-Under Grip This is when you grip the bar with the fingers of one hand facing your body and the fingers of the other hand facing away from you. This grip is useful because the hand facing away from you helps prevent the bar from rolling. However, the down side of this grip is that it puts you at risk of a bicep tear. This is because some people will involuntarily try to curl the bar with the hand thats facing away. The more weight you are lifting, the higher your bicep tear risk. Despite this risk, this is probably the most common way of gripping the bar. It does take some getting used to though, because the position of your hands will put a very slight twist in your torso that youll have to correct for as you pull. 3. The Hook Grip From a distance this is easily mistaken for the Double-Over Grip, but the difference is that the thumbs are wrapped around the bar and then tucked under your fingers. In essence, you are really gripping your thumbs instead of the bar. This is a very strong grip and it has no real risk for a bicep tear. However, it requires a high pain threshold, because all of the weight of the bar is going to be crushing your thumbs. The more you are lifting, the harder it will be for you to switch over to this grip.
Posted on: Thu, 28 Nov 2013 17:10:28 +0000
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