quick Deadlift Qustion?

[Hockey Playa]

Heading to the gym in about 2 hours, need a quick clarification on deadlift form, i still am shaky with it. GRIP : I know it doesnt matter if you do alternate grip, or both on top, but what is better? Also the main question should your hands be wider than your feet, in line with ur stance, or smaller than your feet? sorry that may be confusing but i think you know what i mean, so any quick responses from people who have deadlift technique down would be appreciated.

 

[Skilla_Staz]

You can do more weight with the alternate grip...

I, personally am experimenting with grip width, so I can't accurately answer that one...

 

[Kerpal]

I'm no expert, but if memory serves from reading Rippetoe...

Legs wider than arms is the "sumo" style, it takes more pressure off the lower back and puts more pressure on the legs, making it more of a leg exercise and allowing more weight to be lifted.

Arms wider than legs is the "standard" style, it puts more pressure on the back and less on the legs. You won't be able to lift as much, but it is a better back exercise.

Legs the same width as the arms is going to be hard to do because your arms and legs are going to be rubbing against each other during the lift.

 

[eminence]

the only reason for alternate grip is so you dont drop it on yourself

 

[Skilla_Staz]

The alternate grip also allows you to hold more weight. Pure overhand grip ends up testing your grip strength. I like to do that for the first few sets, until I get into heavy weight, then I hit the alternate.

 

[md3sign]

Traditional deadlift is arms shoulder width apart (pretty much straight down), legs inside your arms. Alternate grip lets you hold a LOT more weight.

 

[Hockey Playa]

true, i researched and google, and alternate grip is intended for more weight. Since i want this to be a back exercise, ill stick to legs inside arms

 

[the_azn_fu]

wont alternate grip work different parts of your forearm tho? cuz it feels different in both arms when i do alternate grip

 

[BluEyes]

What is the difference between traditional deadlift and romanian deadlift?

 

[simon]

wont alternate grip work different parts of your forearm tho? cuz it feels different in both arms when i do alternate grip

Swap your hand direction round for each set.

 

[md3sign]

wont alternate grip work different parts of your forearm tho? cuz it feels different in both arms when i do alternate grip

Not really. You're still holding on to the weight. Besides you should be doing a lot of other push/pull excersizes where your forearms are in identical positions and get worked enough on their own.

What is the difference between traditional deadlift and romanian deadlift?

In a romanian deadlift you only bring the bar down to slightly below your knees, pushing your hips back (your lower back is always in a safe neutral position). Then you bring it back up by pushing forward with your hips. They still hit your lower back but it's meant to be a hip movement.

 

[Skilla_Staz]

wont alternate grip work different parts of your forearm tho? cuz it feels different in both arms when i do alternate grip

Short answer: No.


Long answer: Either way you think about it, if the arm is stationary, the only "forearm" muscles that are being worked are the ones directly associated with your grip. Since you're gripping it (overhand and underhand do the same thing, as far as I know) then you're working the same muscles.


The reason is feels different is because your arms are in a different position. If overhand didn't feel any different from underhand, then I would wonder about you.