T Nation

Dangers of Deadlift Grip?

Sorry to ask this, but I really need to get some advice and fast. I have a deadlift comp. Tuesday and I was just told by the weight room manager that he will only allow pronated grip (straps are ok to use), because he doesn’t want some newbies blowing out their biceps. I’m ticked off since I have always used mixed grip and I don’t want to switch because I do not want to change my setup this close to the competition.

So my question is this: Is there any proof that having a mixed grip will blow out your bicep(s) more than a pronated grip?

If not, are there any articles here on T-Nation or anywhere else that support the use of mixed grip? (I have been googling shit for the last hour)

Thanks.

I wouldn’t think so. My understanding is that bicep tears occur mostly because the individual tries to flex arms, or curl the bar. As long as you keep your arms straight and relaxed I don’t think there would be much risk.

Mixed grip will only hurt the biceps of stupid people (by and large). Of course accidents happen to us all and as we prgress there’s a much smaller margin for error (as Big Mike Rugeria and Oli Thompson have found out this year) but I would say that it’s no more dangerous than any other grip provided you don’t try and jerk the weight off the groud.

I would imagine he made the rule because kids are trying to rip the bar off the floor and are hurting themselves. It’s sensible tbh. Would I agree with it? No.

It might be worth showing him andy b’s deadlift…

You could always try pulling with a hook grip if they are going to actually have a silly rule like the one you mentioned.

This is not trainers’ lore. While there might not be “proof” in the form of statistics, the theoretical basis for the claim is not a subject of debate. Elbow supination, just like flexion, involves bicep contraction.

Meanwhile, when using a pronated grip, the biceps are passively insufficient and are under virtually no load whatsoever. The risk is small but present, and you don’t have much hope of convincing the manager otherwise.

Won’t enforcing a pronated grip cause some people to roll their shoulders forward when they are pulling up the weight?

Wouldn’t this be a bigger problem?

I hope it ends up that you can use a mixed grip.

any solid arguments would be appreciated

The only “danger” is that u load a light weight, and u pull it REAL fast. BUT u held the bar “at the wrong distance” and at the end of the pull u hit ur nutsack… ouch!

lol, that would really suck. But I meant solid arguments to allow a mixed grip. :stuck_out_tongue:

Hell, if he is allowing pussy straps just use those and blow them away. Good luck!

if your allowed straps, then use them cuz this close to the competition you probably aren’tgoing to get your pronated grip much stronger and a hook grip will hurt like a bitch and you don’t have enough time to get used to it.

imo hook grip is much better anyhow. I’ve yet to have a weight in my hands with a hook grip that slipped, and that includes my deadlift max when I was doing PL earlier in the year.

[quote]Knight33 wrote:
any solid arguments would be appreciated[/quote]

Even a well conditioned lifter, I imagine, could tear their bicep if they weren’t centered with the bar. And when you’re going for a max you don’t spend too much time down at the bar. You just walk up and pull.

Sorry. There’s not a solid argument for the use of a standard grip. I doubt a hook grip can be as good as a mixed grip even if you were used to the hook grip. If hook grips were better then elite level powerlifters would be using a hook grip.

And if they let you use straps, that’s better than any grip. If straps weren’t better than a mixed grip, then pro strongmen wouldn’t use straps for the hummer-tire deadlift.

Sorry for if it seems that I’m being over concerned, but I want the number I’m GOING to pull. I don’t want to have to change my setup because someone might try copying me.

Fighting Scott: actually I spend alot of time setting up on the bar for my max attempt, might not be what most do, but my number are pretty decent so…hopefully the long setup isn’t hurting me.

that’s going to be one loud pulling competition…lots of those kids will lose their grip at the knees and drop the bar.

[quote]FightingScott wrote:
Knight33 wrote:
any solid arguments would be appreciated

Even a well conditioned lifter, I imagine, could tear their bicep if they weren’t centered with the bar. And when you’re going for a max you don’t spend too much time down at the bar. You just walk up and pull.

Sorry. There’s not a solid argument for the use of a standard grip. I doubt a hook grip can be as good as a mixed grip even if you were used to the hook grip. If hook grips were better then elite level powerlifters would be using a hook grip.

And if they let you use straps, that’s better than any grip. If straps weren’t better than a mixed grip, then pro strongmen wouldn’t use straps for the hummer-tire deadlift. [/quote]

Um well he is saying he can’t use mixed grip so yes hook is the best. Also some of them do use hook grip, most just avoid because it is painful. Also if you don’t use the straps you will be at serious disadvantage, as I’m sure anyone trying to do well will use them.

[quote]FightingScott wrote:
Knight33 wrote:
any solid arguments would be appreciated

Even a well conditioned lifter, I imagine, could tear their bicep if they weren’t centered with the bar. And when you’re going for a max you don’t spend too much time down at the bar. You just walk up and pull.

Sorry. There’s not a solid argument for the use of a standard grip. I doubt a hook grip can be as good as a mixed grip even if you were used to the hook grip. If hook grips were better then elite level powerlifters would be using a hook grip.

And if they let you use straps, that’s better than any grip. If straps weren’t better than a mixed grip, then pro strongmen wouldn’t use straps for the hummer-tire deadlift. [/quote]

hook grip isn’t used in PL because most people will just jump into using it with heavy weights and it will hurt like hell until you get used to it, specially trying to deadlift with max weight. I also find it changes wrist position, so that may be more of the issue then grip strength. But, if your going pronated and don’t have the option of using straps, hook grip is your best bet, but only if you can tolerate the pain up front.

for this guy, his best bet is straps this close to the event.

I wouldn’t be so quick to recommend hooking, purely because most of the biggest deadlifts are pulled mixed. That really tells me something…

Notable exceptions like Brad G. aside obviously.

But yes, I agree. Go with the straps.

thanks guys. I guess I’ll suck it up and if I can’t pull as much as I usually do, then I’ll train my ass off with the pronated grip. It just seems to hit the back a little different (on the side where I use to reverse my grip).

It also seems to roll your shoulders forward, but that could just be my lack of experience with a pronated grip.

Dorian Yates tore his bicep with a supinated grip in barbell rows. If there’s any bicep tearing risk in mixed grip deads, it would be on the supinated arm.

I wouldn’t worry about it though. Andy Bolton pulled his WR 1003 lbs with a mixed grip and he didn’t get injured. Just make sure to use proper form. Some assistance bicep exercises can also help.