One of the biggest misconceptions about the deadlift is actually how the bar is supported by your fingers.
Many people have this idea that the bar is supposed to be held by a completely closed hand. This would have the bar be supported by proximal phalanx. However, if you point your fist straight down with a neutral wrist, you will see that your proximal phalanx is actually not 90 degrees with the floor. For the bar to be supporter by them, your wrist would actually need to be in a flexed position, and that is simply not mechanically efficient (and your body will naturally avoid it).
If you watch any heavy deadlift videos, you will see that what actually happens is that the hand opens a bit, with the bar moving down the fingers and being supported by the middle phalanx and proximal interphalangeal joint - with a tendency to go for the middle phalanx the longer the bar is held, simply because there's not enough space in the proximal interphalangeal joint, at 90 degrees with the floor, to hold the bar.
The thumb is in a position where it doesn't actually "hold" the bar, with its function mostly being of "pressing" the bar against the hand (in a similar fashion to the lats "pressing", or "pulling", the bar against the body). This is incredibly important for grip stability, and can often be a problem for lifters and affect their grip strength - when their thumbs fail to properly keep the bar from slipping.
However, as you might expect from reading this, this position is prone to having the bar "slip down" your grip, and while your thumbs are awesome, they are usually not enough to keep extremely heavy weights from escaping your grip. This is where the mixed grip comes into play.
While the supine grip is actually weaker when it comes to grip strength, by having one of your hands be in a supine position you add more stability to the grip because the supinated hand is "pressing" the bar against the pronated hand (and vice-versa). In a weird way of making an analogy, it's like "adding a bigger thumb" to your grip. The bar is gonna "want to" slip backwards from the pronated hand, and forwards from the supinated hand - and thus have more stability because the supinated hand keeps the bar from slipping backwards, and the pronated hand from slipping forwards. Compare this to having both hands in a pronated grip - the bar is gonna "want to" slip backwards from both hands, and only your thumbs and your distal phalanxes are there to stop it.
As a small detail, it's worth noting that the supinated hand has an easier time holding the bar closer to the proximal phalanx, on the proximal interphalangeal joint, because the angles of the phalanxes change slightly with the wrist rotation.
>pic related, Dan Green's deadlift shows how the proximal phalanxes are not the ones supporting the bar, but the proximal interphalangeal joint and the middle phalanx.
This is a small "preview" of a big deadlift thread I'm writing.
Hope this is an interesting read, and somewhat useful to some of you.
love you trappy :)
>mixed grip
enjoy ripped bicep tendon
I'll keep my hookgrip
>>36003789
>>36003792
Nobody cares about this shit.
This is all that matters:
double overhand when you can, mixed or hook grip for heavy weights.
Mixed grip has higher chance of bicep injury and muscle imbalances if you don't switch every so often.
Hook grip hurts the thumbs.
>>36004462
Its the arm with palms out that snaps ain't it?
>>36004494
yes
eventually it always snaps, its just a matter of time
>https://www.youtube.com/watch?v=pZgxkE-2QAw
here is a compilation
>>36004514
oh shit shit shit, why did i watch this. Now im scared to do any bicep work in the gym. How can i avoid this shit? drink more water or something?
>>36004566
>How can i avoid this shit?
Don't have a (slightly) flexed arm with mixed grip.
Don't contract your biceps during deadlift with mixed grip.
Don't do mixed grip.
>>36004566
staying hydrated helps
dont do mix grip, use hookgrip if grip fails
dont do concentration or cheat curls
when doing bicep work 10+ reps will actually increase tendon strength
God damn, Klokov is sexy.
Is it true that mix grip enables you to pull heavier or is it psychological
>>36004602
It's because when your grip starts to fail even a bit, your body shuts off other muscles. If you can do 20 pullups in a row, now go try to do a pullup on the edge of a doorframe (that 1/3 inch piece of wood above your door), if you can do even one, it'll feel ridiculously hard, like you can barely do a single pullup.
>>36004566
Always make sure to lock out your arms
>>36004462
That's bs and you know it. Mixed grip is fine so long as you use proper form, i.e. No flexion. No need to fearmonger.
>>36004613
So how the fuck do I improve grip strength besides just doing more deadlifts
I don't use chalk or straps but on my high intensity deadlift sets (6reps) my grip nearly fails every time
>>36004642
Not the same anon but Kroc rows helped me a lot.
>>36004642
use hookgrip
>>36004637
its not bs see video here>>36004514
>>36004642
I'm talking about double overhand too btw
>>36003789
>just use fucking straps
I like mixed grip, sue me.
>>36004647
You can also make a compilation of drunk driving accident. Doesn't mean I'll be killed by one if I continue driving. There are many factors at play here, the leastbof which being a proper mixed grip. I seriously can highlight the phrase "proper mixed grip" enough. You'll kill yourself if you have some idiotic bench technique too. It's all about proper form.
>>36004642
Weighted pullups helped me. IMO it wasn't because it was pullups, it was hanging onto a bar with weight on it for longer than I was during deads. I would try farmer walks or something after your deadlift sets, maybe, anything where you're holding 100+ kg of weight for an extended period of time and you feel your forearms exploding etc
https://www.youtube.com/watch?v=YgHNtzxO0y8
>>36003789
HOOKGRIP
O
O
K
G
R
I
P
>>36003789
>olympic bar, not some pussy pl bar
>shredded
>no straps, no belt
>basically stiff legged deadlift which requires more strength
PLifters btfo again.
>>36004642
Shrugs.
![36681719[1].jpg](https://i.imgur.com/roArX4W.jpg "36681719[1].jpg")
>people are taking deadlifting advice from a mentally ill cross dressing weeb who don't even deadlift
>>36004807
This. But jesus christ thinking of my bicep snapping up is terrifying.
>>36003789
>>36003792
All true, you should also explain what happens in terms of callouses tearing if you grip the bar high.
>>36003804
If you grip the bar like B has it here, that bar will slip and it will catch on your callouses and if you are pulling some real weight(like 405 plus), youll shear entire callouses off. Blood everywhere, fucking super painful and happens really fast. I've block pulled(very short blocks lol) 685 incorrectly before and my callouses sheared almost instantly.
>>36004807
He's right though, you don't wanna take his correct advice, take it from me, chad who deadlifts 6 plate.
You can actually feel the bar rolling after about 315, >>36004867
honestly man, I mean while there are probably some people who have leverages that make it more likely, if you aren't on gear, its a really reallly really small chance.
Mixed grip is fucking great, although I wish I had switched to a hookgrip early in my lifting career, and I'd prob recommend starting with hookgrip.
I do think there is some benefits in how you can set your lats when you pull hookgrip but fuck if im going to transition now.
>>36005690
exactly. that's also for the people complaining that their hands get fucked up.
getting callouses on your fingers and the distal part of your hand is normal but they should not get so big they bother you if you grip the bar(s) properly
>>36004783
>medal winning olympiad strength athlete
>comparing him to average /fit/ PL
>>36005731
Yeah, the issue isnt really that the callouses get in the way, its that if you grip the bar high, as the weight gets heavy that bar is going to move where it is strongest. If you look at any one trying to lock a deadlift and grinding it out, that bar will have moved to their fingertips.
Now that movement is gonna cause powerloss, but the other issue is that you have a knurled heavy bar moving against on even skin.
double overhand or hookgrip only. Fuck mixed grip robbing you of those hand/forearm gains.
>>36003789
>ywn be klokov
>>36005763
You are an idiot. A. you dont understand how volume works in terms of hypertrophy if you think the deadlift is that important for building forearms.
B. proper hookgrip would mean minimal forearm use. The hookgrip, done properly, is very similar to using straps, you dont fucking squeeze the bar.
You'd get more activation on the forearm of supinated hand of the a mixed grip then hookgrip.
alright trappy i have a few questions
my deadlift is extremely high compared to my bench and squat, im currently at 495 1rm completely raw mixed grip, while my squat working weight is 245 and bench 185
i think its due to my grip strength, but to progress from here, should i add in chalk for my hands? or try out even more grip exercises??
im running the bulgarian method omarisuf shilled out atm, so its squat/diddlies one day, squat and press the other
>>36005792
Ill answer for you lol.
Use chalk, your deadlift isnt strong because of your grip.
Learn how to squat and bench.
Dont run bulgarian, you arent even close to ready and honestly bulgarian for nattys is silly imo.
Squat and bench more, deadlift a bit less.
Is it possible to build your way to 3 pl8 with only double overhand grip?
why do you have your trip on? why are you making this thread? it won't change anything.
>>36005821
yes, but its fucking retarded.
The grip is like a tertiary concern for the deadlift, it's not a test of your grip strength.
If your grip limits the movement, go mixed, if your grip is still failing and you can pull more, use straps.
Your grip will catch up, why hamper your progress because of your grip?
Deadlifting and power cleaning in the same workout. Yes or no?
>>36006329
Doable.
https://youtu.be/4AObAU-EcYE?t=290
>TL,DW
Double overhand unhooked grip as high as you can, then switch to double overhand hooked grip. Don't do mixed, it's unbalanced.
>>36006428
thats shit advice
do double overhand till it gets to heavy, then do mixed. switch hands if you feel the need to
>>36003789
>Not deadlifting with open hands
>>36004482
You get used to thumb grip eventually, I remember it hurting like hell and even while I had a year of a break from lifting I still could do thumbgrip without it causing any pain.
>>36004514
>those curls at 0:50
>>36004642
Why not chalk up?
>>36006543
Chalk isn't allowed in my college gym
>>36006721
Bring in liquid chalk?
>>36006721
Mix powder chalk with alcohol = liquid chalk
>>36006723
>>36007793
I had to use that for awhile, real pain to reapply as you need to wait for it to dry every time.
>>36008040
Really? Mine takes like 10 seconds to dry. Maybe try adding less alcohol and more chalk.
>>36004514
>all those fucking idiots getting bicep tears by doing curls with fucktarded weight and extremely poor form
Fucking deluded curlfags.
>>36008059
is there a reason to do curls that heavy?
at a certain point just doing more reps would be better wouldn't it?
>>36006721
Go to a different gym, it's worth paying for one that does.
Kinda related question: my doctor told me to work on my forearms because of an elbow injury/inflammation (Cause my Squat form wasn't on point (thanks Rippletits)). Is it enough to really push not using straps as far as possible during my Deadlifts or should I actually do some isolation?
>>36006721
why?
my college gym allows chalk and they just ask that you don't clap out and get chalk everywhere
I deadlift using suicide grip, is this bad?
>>36008054
I can't wait that long.
I go for a drink of water and the condensation smears it all off. Of course it is better than nothing at all.
>>36008106
>(Cause my Squat form wasn't on point (thanks Rippletits))
You neber lern https://www.youtube.com/watch?v=g2tyOLvArw0
>>36008116
WHY
>>36008088
There is a difference between doing heavier curls because you have become stronger and you can lift the weight and just doing retarded ego lifting with horrible form, the guys in that video are all doing the later.
>>36008180
makes sense
I'll just make sure not to snap my shit up by being retarded then
>>36008155
Nah I'm not blaming him, it's my fault for reading the book but then only remembering "chest up, elbows up", not what that actually meant. I was literally holding my elbows in such a way that my arms were parallel to the floor.
I watched the video after going to the doctor and it made me feel like an idiot.
>>36008220
jesus christ that sounds uncomfortable
>>36008232
Yeah I kinda though to myself "I'm not supposed to have my arms carry the bar, so if my arms aren't under the bar I should be fine". I feel actually fucking retarded for having done that now.
>>36008176
It helps build grip strength
On my last rep I use normal grip though
>>36008282
well atleast you learned now
hopefully the elbow injury isn't permanent and you keep making gains
well thanks for the info. It seems like I did it wrong the whole time and wondered why my grip is weak when doing heavy deadlifts.
>>36003789
>>36003792
Literally the worst trip on fit
Hey Trappy how much can you deadlift?
>>36008054
trappy i have a semi (heheh) involved routine question but you're not in the general, wat do
>>36008357
I don't train the deadlift, but my C&J is 63kg though (46kg bw).
But I only use hookgrip and straps.
>>36008371
I'm there now, sorry~
>>36008467
Are you a male or what? Im fucking confused, people refer to you as a guy. But you're literally 2/3rds the bodyweight of must fucking girls.
Whats going on
>>36008827
I'm a grill bby, I just happen to have a benis <3
As for the weight, I'm just small kek
>pic related, I'm on the left
>>36008875
If thats what the guy on the right looks like next to your 45kg body then goddamn i dont feel bad for manlets anymore.
Also, i hope you realize you're not actually an anime character.
>>36003804
I learned this through calisthenics. Using the left grip I so much more useful in pull-ups.
>>36008918
He's my brother, he's also short (a bit taller than me). But we're from Brazil, people are usually shorter here.
He's around 62kg.
And I know, I don't even watch anime actually kek. I just like the drawing.
>>36008994
fucking kek Scandinavian master-race reporting in feeling bad for everyone south of the equator desu senpai
>>36008994
>doesn't watch YYH
Trappy I thought you were cool
>>36003804
>tfw tiny hands
>tfw weak grip
>tfw had to grip like B in order to pull 4pl +
>tfw calluses shears everywhere
>can't even lock out without chalk
I believe killing myself and starting over is my only option
>>36009043
Oh, I've actually watched all of YYH. I just haven't watched anime since I was 16-17, but I love the old stuff. Berserk, YYH, Rurouni Kenshin, Saint Seiya, Shurato, Dragon Ball, Sakura CC, Rayearth, Evangelion, Gundam, FMA, Akira, Trigun, etc etc... so many, it gets hard to remember it all kek.
>>36008994
>>36009241
why do you keep saying kek you fuckign autist
>>36009241
>no cowboy bebop and space dandy
Really nigga?
>>36004642
hold your last rep on your last set of deads for as long as you can, do static holds with just the bar in a rack as well
>>36009241
>Berserk, YYH, Rurouni Kenshin
TRAPPY FOR BRESIDENT
>>36009257
chill out dude haha
>>36009258
Bebop is amazing!
But I've never watched Space dandy. I haven't watched anything new, really.
>>36009320
Nog even princess jellyfish?
>>36003789
FUCKING KLOKOV
>>36003789
How does that not destroy your back?
>>36010506
Back isn't rounded much and Klokov has insane spinal erectors and core strength to keep his spine in place.
>>36004514
I think maybe half a dozen people in that video had proper form.
>>36003804
I liked it
>>36008994
Brazilian? Really? I find it nearly impossible to find a gym which deadlift/squats correctly/ohp here. What state are you from?
Wish I had personal contact with you...
>>36004566
Flex your tricep when you do mixed grip. Your bicep isn't going to spontaneously tear, it only does so because you try to curl the weight and there is a very brief moment when you're slightly successful, the weight comes up minutely, and now its all on the bicep for the millisecond of time needed to snap like a rubber band.
>>36004644
>kroc rows
this or any dynamic lift with big weight
>>36008994
>Be br
>becoming a trap
Never saw that coming, If I go there will you give me a surra de bunda?
>>36004514
>that guy getting a bicep tear from a fucking Planche
Man talking about shitty luck
>>36004642
static holds with a shitload of weight have been working out exceedingly well for me
>>36003789
>bending and basically flexing your supinated hand during a mixed grip DL
I thought Klokov was supposed to know his shit, why do you autistics fags praise him then?
>>36004514
Yep. Victim here. Most DYEL fags aren't in danger, but people with more muscle are more prone to said snappage. I now use a hook grip for competition and double overhand w/ straps for most of my training.
I always wondered why it feels like the bar is slipping out of my pinky and I guess this explains it.
>>36013310
>>36014689
well meme'd my friend, that epic image sure refuted what literally happens in the video :)
>>36008875
Do you have a feminine penis?
