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Dumb Question regarding the Dead lift

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  • Dumb Question regarding the Dead lift

    We all know it is a great exercise. I do the dead lift to get stronger, not to compete in a deadlift competition.

    What catches my attention is, I have never seen anyone suggest you do it with both palms facing forward.

    However in most real life situations like pushing a car stuck in the snow or lifting part of a large object such as a frig or freezer to get a grip, our palms are facing out.

    I'm thinking I should be doing the exercise that way, but I'm interested in other people's thoughts.

    I am thinking about muscle memory vs. potential injury

  • #2
    IMO the risk of a ruptured biceps is to great to consider this technique.

    In fact this is why I don't use the alternate grip. I do double overhand pulls. Better for grip strength anyhow.

    I think what you would be better off doing for muscle memory in this situation would be tire flips.

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    • #3
      Yeah, like Neckhammer said, you're asking for a torn biceps if you go double underhand. Weigh the risk vs. reward.
      My nutrition/fitness/critical thinking blog:

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      • #4
        Originally posted by Neckhammer View Post
        IMO the risk of a ruptured biceps is to great to consider this technique.

        In fact this is why I don't use the alternate grip. I do double overhand pulls. Better for grip strength anyhow.

        I think what you would be better off doing for muscle memory in this situation would be tire flips.
        Exactly. Double overhand is the way to go. And if you do have to go alternate for your last rep or two, use a hook grip.

        As for tire flips, your arms are just a contact point. They shouldn't bear the weight of the tire while bent. The most common injury for tire flips is a torn biceps

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        • #5
          I have been doing double overhand. Thanks for the answers.

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          • #6
            I am trying to get comfortable enough with the hook to use it for all my heavy deadlifts. My last set went hook grip, hook grip, alternating (right hand supinated), alternating (left hand supinated), hook grip. Maybe I can go for all 5 with a hook next time, for the reasons elucidated above. I've seen Koklyaev pull 915 hook grip on the YewToobz. Also, if you're not using chalk, start.
            The Champagne of Beards

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            • #7
              I think you bring up a really interesting point here, Vick. It would in fact seem to be more "functional" to deadlift with an underhand grip.

              As for the risk of injury, you may just need to lower the weight in order to allow your biceps tendons to adapt to this new technique. Though the potential to lift the heaviest weight possible is probably greater for most folks with an overhand grip, training underhand deads could be a nice way to build bicep tendon strength and develop more carryover for everyday object lifting.
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

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              • #8
                Originally posted by Al_Kavadlo View Post
                I think you bring up a really interesting point here, Vick. It would in fact seem to be more "functional" to deadlift with an underhand grip.

                As for the risk of injury, you may just need to lower the weight in order to allow your biceps tendons to adapt to this new technique. Though the potential to lift the heaviest weight possible is probably greater for most folks with an overhand grip, training underhand deads could be a nice way to build bicep tendon strength and develop more carryover for everyday object lifting.
                You're all wrong. There's only 2 muscle groups that matter. Biceps and calves, Brah!
                The Champagne of Beards

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                • #9
                  Originally posted by RichMahogany View Post
                  You're all wrong. There's only 2 muscle groups that matter. Biceps and calves, Brah!
                  What about abz?

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                  • #10
                    Originally posted by not on the rug View Post
                    What about abz?
                    We will worry about those when our biceps break the 20" mark.
                    The Champagne of Beards

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                    • #11
                      The risk of a ruptured biceps tendon is real enough when using supinated grip, especially when using very heavy weights and on a calorie deficit diet. Persons using drugs such as anabolic steroids are also in danger with respect to risk of tendon rupture... Personally I always use an alternate grip that I change.

                      Al_Kavadlo has a valid point though about also using supinated grip to strengthen the biceps tendon...
                      Last edited by Gorbag; 07-16-2013, 09:54 AM.
                      "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                      - Schopenhauer

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                      • #12
                        Originally posted by RichMahogany View Post
                        We will worry about those when our biceps break the 20" mark.
                        Dammit! After I blasted my pecs I was going to shred my abz. Looks like I need a new workout plan

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                        • #13
                          Originally posted by not on the rug View Post
                          Dammit! After I blasted my pecs I was going to shred my abz. Looks like I need a new workout plan
                          Bangin' arms every day is the workout plan.
                          The Champagne of Beards

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                          • #14
                            I struggle with overhand grip above about 300 pounds or so and usually switch to alternate grip, and then alternate that grip every rep. I never put any real thought into the possibility that I could get injured doing so. Might reevaluate this week.

                            Sent via A-10 Warthog

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                            • #15
                              Well you could probably make a case that the alternate grip is the most dangerous for the bicep tendon just based one both mechanical disadvantage of the tendon and then tack on assymetrical load. Take a look at Arnold here: Prevent Biceps Tendon Tears From Deadlifts By Using The Hook Grip

                              That pic looks like a recipe for disaster.

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