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Those of you who deadlift semi supinated, do you ever alternate your grip? (lemmy.world)
submitted 2 years ago* by to c/fitness@lemmy.world
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You might semi supinate your deadlift grip (one hand over, one under) for comfort & endurance at heavier weights. I believe some competitions even mandate this for safety reasons.

Those of you who semi grip, do you ever alternate? If so, have you identified any benefits in doing so?

A friend brought this up with me a couple months ago. It was a reasonable ask, and yet I've never thought to switch hands. I try to only use a semi grip when necessary (heavier sets, fewer reps).

I've recently started experimenting with switching it around for a few higher volume sets. Is there any benefit from switching long term, or session to session?

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[–] 6 points 2 years ago (1 child)

I alternate every set. Although if I'm going for 1 rep-max I always do dominate hand (right) over and non-dominant under. It just feels stronger that way.

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    • [–] 2 points 2 years ago (1 child)

    I've never switched in over ten years of lifting and have not encountered any obvious problem from this. I figured that if I compete with mixed grip, I'm better served with getting more practice pulling the same way each time.

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  • [–] [S] 1 point 2 years ago* (last edited 2 years ago)

    Trained a similar amount of time without giving it any thought, mostly curious as to whether other people experiment with it at all since that question from my friend caught me off guard.

    As for pulling the same way each time, it really doesn't feel any different to switch. I don't really know turn my left palm around besides doing it that way the very first time I felt the need to. That said, I would definitely prefer to stick to it for the very heaviest sets.

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    • [–] 2 points 2 years ago (1 child)

    Like @Gigan@lemmy.world does, I alternate every other set more or less, but for the heaviest lifts I do my dominant hand over. I know a lot of people use hook grip but as a competitive powerlifter, I've also seen a lot of people struggle with it. To the point that hook grip often causes more problems than it fixes, because for most people I don't see any reason to switch away from mixed grip as long as it's comfortable.

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