Early Sampling: Which is Better? STACK talked with Tony Gentilcore and Tony Bonvecchio of Cressey Performance, and J.L. So why doesn't everyone use the hook grip for Deadlifts? The Sumo Deadlift is often found to be easier on the back than the Standard Deadlift, but both the feet and hand positioning limit its range of motion—meaning the bar doesn't have to move very far to complete a rep. "It can enhance your ability to grip the bar, but it also can be really painful," Bonvecchio says. If there’s any point of the hand on the lateral side that is coming off the bar in either of these paused positions, then that could be a sign to reassess your grip width. Static Holds. The deadlift is weird in a way. Bonvecchio says, "The trap bar reduces sheer stress on the spine, because you stand inside of the bar instead of behind it like with a straight barbell. Deadlift position: Hands just outside the knees. Due to the design of the trap bar, hand position is quite different from a standard Deadlift. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. For most people, the hands will grip the bar naturally below the shoulders. Conventional Deadlift (Regular Deadlift) Conventional Deadlift Exercise Instructions. Engage you core by acting like someone is going to punch you in the stomach, and begin to put tension on the bar. The hook grip is favored by many experienced lifters, because it allows for phenomenal grip strength and avoids the potential of bicep tears that comes from Deadlifting with a supinated grip. Conventional Deadlift. If the arms are causing the legs to shift in due to knocking into them, then widen the grip slightly to a point in which you can create light contact with the inside of the elbow and lateral leg in a set position, OR bring in your stance width slightly. Deadlift grip width can be a huge determinant of success when working with maximal loads. For most of us, a standard conventional deadlift is the best choice. Obviously, that changes based upon how wide apart your feet are. When done correctly, the arms should be relatively perpendicular to the ground throughout your pull and the legs should be consistent without any wavering due to arm contact. He continues, "For Sumo Deadlift, hand position will be inside the knees, about 12 to 14 inches apart. Film yourself from the front. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. Join the BarBend Newsletter for everything you need to get stronger. However, this comes at a cost. It’s a great functional and compound exercise that trains your whole body with the main effort going on your posterior chain. Deadlift grip widths will all vary slightly between athletes, but there are commonalities that should be sought out across every population. From the front, you can watch for hip shifts, knock-knees, turning-out of the toes, and grip width (in the case of the conventional deadlift and sumo deadlift). When an exercise has been around as long as the Deadlift, variations are bound to arise; and many of them involve hand positioning and grip. Trap bars have two sets of neutral handles: one at the same level as the rest of the bar … ", Deadlift position: Hands just outside the knees, Sumo Deadlift position: Hands inside the knees, about a foot apart, Snatch Grip Deadlift position: Index fingers on outer rings of barbell. All in all, both exercises can benefit strength athletes, so there’s no need to choose between them. That’s why it’s important to perform assessments every once in a while to assess grip width mechanics, and this is especially true for beginner populations who are just starting to fine-tune their deadlift. Join the BarBend Newsletter for workouts, diets, breaking news and more. Having a weak grip when deadlifting is definitely going to be a huge factor in limiting any progression. "If you're deadlifting with the intent of increasing force production in the lower body and not improving grip strength, straps are fine and there's no reason not to use them," Bonvecchio says. | Position: Alternating hand positions, one hand overhand, the other underhand. Over time, some lifters get used to the pain (or get used to ignoring it.) Put about 75-80% on the bar. Part of what makes the conventional deadlift unique is that it … All things considered, if you competitively powerlift, then your focus should be on maximizing leverages with deadlifts that provide you with the highest success rate. Sumo deadlift: The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Powerlifter Mark Bell explains and demonstrates the conventional deadlifts with the Rogue bar and competition bumper plates. When you are in place your shoulder blades will be directly over the bar when viewed from the side, your back will be flat, and your shins will be very close to if not completely vertical. Grab the bar with a shoulder-width grip. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … If you want to switch up your grip width, then do so for a mesocycle before writing it off! Here's Why, Train Like a Pro: Peyton Manning's Core Workout, 4 Exercises From NFL Players to Build True Game Speed, 4 Deadlift Variations to Increase Your Pull, Developing Pre-Pull Tension for a Monster Deadlift, 3 Ways the 'Domino Effect' Ruins Your Exercise Form (With Fixes). Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Your arms should be inside your legs. World records, results, training, nutrition, breaking news, and more. 5 Exercises to Increase Grip Strength for Deadlifts 1. "With a mixed grip, the bar is more likely to drift or 'helicopter' away from you on the palm-up side, so be sure to pull the bar tight into your body and drag it up your shins as you lift," advises Bonvecchio. As with the conventional deadlift, use a staggered or overhand grip; it's up to you. Well, it's awkward and it hurts like hell. Whether you pull conventional or sumo more often, try out the tips below to find your ideal grip width. Load a barbell on the floor. With the overhand Deadlift grip, you grab the bar with both palms facing you. Deadlifting for Likes and Follows. Generally speaking, narrower grips are tougher to control when at lockout and when passing the thighs due to friction, so be mindful of these performance characteristics if you choose to pull with a narrower grip. Straps can be used occasionally, but excess use may negatively impact grip improvement with time. Used by many power lifters, the hook grip is essentially an overhand grip, but you curl your thumbs inward and place your fingers (usually your pointer and index fingers) on top of it. This is because, during conventional deadlifts, you start with your torso in a very inclined position. However, the mixed Deadlift grip creates a higher potential for injuries such as biceps tears, and may result in muscle imbalances," Gentilcore says. 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