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Thread: Switching hands on the mixed grip

  1. #1
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    Default Switching hands on the mixed grip

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    Hello, Rip.

    Seeing as how the mixed grip is asymmetrical, I would just like to ask if there would come a need for one to switch his mixed grip on the Deadlift?
    Like for example: Making the supine left hand prone, and the prone right hand supine.

  2. #2
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    People do that to offset the imbalance of the asymmetry. I have done it. Sure.

  3. #3
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    When did you know that you had to switch?

  4. #4
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    Of course, if you're really concerned about the asymmetry, the double overhand hook grip (DOHG) eliminates that. The drawbacks are that it hurts like hell initially at heavy weights and if you have stubby little fingers, you may not get it work for you at all.

    I found with the mixed grip that I really favored my left hand pronated. At limit weights I tended to miss reps when I flipped over to the "non-favored" way.

    I very recently spent about 2-3 weeks toughening up my thumbs with timed holds in the hang at progressively heavier weights and longer durations.

    Last week at I deadlifted a pain-free PR set of 5 with the DOHG.
    Do a Youtube search on Brad Gillingham and you'll find a couple of examples of him pulling in the mid 800s with this grip.

    Something to consider.

  5. #5
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    It might be a good idea to make a note in your training log about your grip. I know I usually put a "R" or "L" to note which hand was supined (is that even a word?).

  6. #6
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    would you recommend the average Joe-Blow to do it?

  7. #7
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    Related:

    I've never switched, always left overhand, right underhand, now my left trap is significantly thicker than my right. Am I right to suspect this is a result of always gripping the same way?

  8. #8
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    starting strength coach development program
    Quote Originally Posted by JoelleG View Post
    When did you know that you had to switch?
    Switch what?

    Quote Originally Posted by homerj742 View Post
    which hand was supined (is that even a word?).
    "Supinated" is the word.

    Quote Originally Posted by Aslin View Post
    would you recommend the average Joe-Blow to do it?
    If he wants to, sure.

    Quote Originally Posted by Marotta View Post
    Related:

    I've never switched, always left overhand, right underhand, now my left trap is significantly thicker than my right. Am I right to suspect this is a result of always gripping the same way?
    Probably not. I don't seem much trap asymmetry in powerlifters stronger than you that alternate.
    Last edited by Mark Rippetoe; 01-09-2011 at 07:00 PM.

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