I am not deadlifting a ton of weight yet. It was 95 pounds last time, but my grip almost gave out. The bar ended up being in my fingers instead of my palms... and I am in stage 2 so I am on the box and not setting down the weight to re-set my grip.
I read about the over/under grip for deads, but have a question. Do you keep track of which hand was over and which hand was under and then switch them up next time or does it even matter?
If you're going to use a mixed grip, switch it every set. BUT, I wouldn't ask a beginning deadlifter to go to a mixed grip unless it was really needed. Start by cuing "squeeze the bar," and if that's not enough, add chalk. Sometimes just remembering to squeeze the bar will be enough at lighter loads. Wrap your thumb over your fingers to help lock your grip around the bar, squeeze hard throughout the set, remind yourself during the set to squeeze harder, and add chalk. After all those things, if you need to move to a mixed grip, then fine.
Hey Aoife, can you link me to some 'chalkless' chalk. I keep searching on chalk and can't find it (tried REI, too, and just got real chalk). Since I can't use real chalk at my gym, I'd like to get some of the 'chalkless' and see if I like it.
Thanks for all your responses! I did use a mixed grip yesterday and it worked wonderfully. I am not sure I want to try the mess of chalk as I am using my basement for workouts and it has recently been finished. I may check into the "chalkless" to see if that helps.
Lisa - how come you would not recommend the mixed grip for beginners? I didn't see these replies until after my workout on Sunday... but I will try keeping attention on my grip on my next B workout. Being on the box makes it a bit harder as I am not setting the bar down every time.
Hey Aoife, can you link me to some 'chalkless' chalk. I keep searching on chalk and can't find it (tried REI, too, and just got real chalk). Since I can't use real chalk at my gym, I'd like to get some of the 'chalkless' and see if I like it.
You've asked for this a couple of times. I've never used "chalkless" chalk, so I can't say if it's effective or not. I've never bought it or even seen it used. I just wipe up my chalk mess when I'm done.
But I think what she's referring to is liquid chalk like Elite FTS sells: Elite Fitness Systems
Or maybe she means a chalk ball, which you can search for. It'll be in with mountain climbing gear.
Quote:
Originally Posted by MissRose
Lisa - how come you would not recommend the mixed grip for beginners?
A mixed grip is used by powerlifters on very low rep sets or 1RM pulls to keep the bar from rolling out of their hands. Grip gets tough to sustain as you approach your 1RM. Lots and lots of lifters like to emulate this grip style, so you'll see it recommended often. If it makes a lot of difference to you, I don't think it's that big of a deal to use a mixed grip, alternating on each set. My opinion, however, is that for lifters who are using higher reps with sub-maximal loads, keeping the grip even (both hands turned the same way), keeps the shoulders loaded evenly and is probably best for general fitness and health.
You've asked for this a couple of times. I've never used "chalkless" chalk, so I can't say if it's effective or not. I've never bought it or even seen it used. I just wipe up my chalk mess when I'm done.
But I think what she's referring to is liquid chalk like Elite FTS sells: Elite Fitness Systems
Or maybe she means a chalk ball, which you can search for. It'll be in with mountain climbing gear.
THAT's what I was looking for! Thanks!
I'd be happy to wipe up my chalk mess, but the gym says no-go!
DL - over/under grip
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