Introduction

The deadlift is a quintessential exercise in strength training, renowned for its ability to target multiple muscle groups and build raw power. Within the realm of deadlifting techniques, the alternate grip, where one hand is in an overhand grip and the other in an underhand grip, is a contentious subject. This grip is most commonly employed during personal record (PR) attempts when the weight is extremely heavy. In this article, we will delve into the advantages of utilizing the alternate grip exclusively for PRs and why it’s advisable to avoid it during regular training sessions, especially for beginners, who should embrace the standard double overhand (supinated) grip for their training.

Benefits of the Alternate Grip for PR Attempts

1. Enhanced Grip Strength for PRsThe alternate grip shines when the goal is to lift the heaviest possible weight. By combining an overhand and underhand grip, the alternate grip provides superior control over the bar, reducing the likelihood of it slipping from your hands during maximal lifts. This added grip stability is invaluable during PR attempts, where success often hinges on maintaining control over the barbell.
2. Reduced Risk of Grip FatigueLifting heavy weights with a double overhand grip (both hands pronated) or a hook grip can significantly strain your grip muscles, leading to premature grip fatigue during high-intensity sets. By using the alternate grip exclusively for PRs, you can preserve your grip strength for these crucial moments without overloading your forearms and hands during regular training sessions.
3. Minimized Bicep Stress in PR ScenariosWhile it’s true that the supinated (underhand) hand in the alternate grip can place additional stress on the biceps, this concern is mitigated when the grip is only employed for PR attempts. By limiting its use to rare, maximal lifts, the risk of bicep injury is significantly reduced compared to regular usage, as supported by findings in the Journal of Strength and Conditioning Research.
4. Versatile Training During Standard WorkoutsExclusively employing the alternate grip for PRs allows for a more versatile training approach during regular sessions. You can focus on developing grip strength evenly by using a double overhand grip, a grip that comes with its own set of advantages.
5. Minimized Risk of AsymmetryThe alternate grip’s potential to cause shoulder and spinal asymmetry becomes less of a concern when it is reserved for PRs. Regular training with balanced grips helps maintain symmetry in your muscle development and reduces the risk of spinal or shoulder issues associated with consistent uneven loading.

Advantages of the Standard Double Overhand (Supinated) Grip for Training

1. Equal Muscle DevelopmentThe standard double overhand grip ensures balanced engagement of both forearms and upper back muscles. This helps in even muscle development and avoids the potential for imbalances, which is particularly crucial for beginners.
2. Grip Strength DevelopmentFor beginners, focusing on grip strength development is essential. The double overhand grip challenges your grip strength, allowing you to progressively build it up over time, providing a strong foundation for heavier lifts.
3. Simplicity and SafetyThe double overhand grip is a simple and safe technique, making it ideal for beginners. It reduces the risk of injuries associated with more advanced gripping techniques and is easier to learn and master.
4. Habit FormationStarting with the double overhand grip helps beginners establish good habits from the beginning of their strength training journey. It ensures that proper form and technique are emphasized, laying the groundwork for future success.

Conclusion

For beginners and those who have no compelling reason to use it, the standard double overhand (supinated) grip is an excellent choice for regular training sessions. It promotes balanced muscle development, aids in grip strength progression, offers simplicity and safety, and helps form good habits. On the other hand, the alternate grip should be reserved exclusively for personal record (PR) attempts to enhance grip strength during those crucial moments, reduce grip fatigue, and minimize the risk of bicep injuries. Embrace a balanced approach to grip selection in your deadlifting journey to ensure both safety and progress.