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Deadlifts, Lowerback soreness

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SFW_SFW

Posted: Apr 5 2008, 10:15 PM

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omg thats fuckin gross...

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JW32Hoops

Posted: Apr 5 2008, 10:21 PM

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http://www.youtube.com/watch?v=mo2jvGa8UYw&feature=related

Seen multiple people using the "overhand" grip on sumo. Any benefit to that, as opposed to "over-under"?

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cc-10

Posted: Apr 6 2008, 03:03 AM

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i do over hand under hand...for bent over barbell rows...shrugs and sumo's....it just doesn't feel like it is going to slip as much

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Jason2459

Posted: Apr 6 2008, 08:21 AM

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QUOTE (JW32Hoops @ Apr 5 2008, 09:21 PM)

http://www.youtube.com/watch?v=mo2jvGa8UYw&feature=related

Seen multiple people using the "overhand" grip on sumo. Any benefit to that, as opposed to "over-under"?

He's using wrist straps. A double over hand grip will only be usefull with a lot of weight, without straps, is if you you also use the hook grip with it. Basicly placing your thumbs under your fingers. Hurts like hell but people say eventually the thumb's nerve endings get used to it.

A big benifit of the double over hand hook grip is that it takes a lot of the load that could be put on the biceps off which can cause a tear or rupture.

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willpiazza31

Posted: Apr 6 2008, 01:04 PM

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I always use the double over hand grip.

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Jason2459

Posted: Apr 6 2008, 02:37 PM

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QUOTE (willpiazza31 @ Apr 6 2008, 12:04 PM)

I always use the double over hand grip.

With straps or with out? Double over hand with out the hook on realy heavy deads is really impressive grip strength if you're doing that.

willpiazza31

Posted: Apr 6 2008, 04:39 PM

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QUOTE (Jason2459 @ Apr 6 2008, 03:37 PM)

QUOTE (willpiazza31 @ Apr 6 2008, 12:04 PM)

I always use the double over hand grip.

With straps or with out? Double over hand with out the hook on realy heavy deads is really impressive grip strength if you're doing that.

With straps.

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JW32Hoops

Posted: Apr 6 2008, 06:05 PM

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I go no straps, over-under, sumo.

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Jason2459

Posted: Apr 6 2008, 06:33 PM

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QUOTE (JW32Hoops @ Apr 6 2008, 05:05 PM)

I go no straps, over-under, sumo.

no straps over-under here too. I'll train both sumo and conv. Compete sumo. I'm to much of a wuss to do the hook grip but would like to try. I get up to around 225 and it just starts hurting like a SOB.

When you do the over under you really have to make sure you keep the arms as straight as possible keeping the tension through out the arms. Do NOT try to bend them as thats when the under side really strains the bicep and could tear. It's really easy to try as it's natural to do so when trying to lock out heavier weights.

JW32Hoops

Posted: Apr 6 2008, 06:37 PM

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QUOTE (Jason2459 @ Apr 6 2008, 06:33 PM)

When you do the over under you really have to make sure you keep the arms as straight as possible keeping the tension through out the arms. Do NOT try to bend them as thats when the under side really strains the bicep and could tear. It's really easy to try as it's natural to do so when trying to lock out heavier weights.

Great advice. I actually did DL's with a powerlifter in my gym (rare) and he helped me with that same thing. "You realize you just lifted all that with your arms, right?" and I've been hangin em straight ever since. Once you get the grip part of it down (still a weakpoint for me) its a much easier and more natural lift, just using the lower back, glutes, hams to drive upward.

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Kevin43403

Posted: Apr 6 2008, 07:01 PM

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What do you guys think about using the trap bar for deads? I remember TAC saying that it is a good idea for tall guys.

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Jason2459

Posted: Apr 6 2008, 07:03 PM

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QUOTE (Kevin43403 @ Apr 6 2008, 06:01 PM)

What do you guys think about using the trap bar for deads? I remember TAC saying that it is a good idea for tall guys.

would love to have a trap bar myself to train with as just another variation to use.

JW32Hoops

Posted: Apr 6 2008, 07:07 PM

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Trap Bar <----- that thing looks pretty cool, would love to check one out. Can't see my Ballys getting one anytime soon though.

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ftank

Posted: Apr 25 2008, 01:30 PM

Computer Generated Muscle

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Set 1 is double overhand, SLDL. Sets 2+ are over-under, alternating which hands are over-under, regular DL. My ankle feels funky trying sumo (splintered most of the bones in my right ankle almost 2 years ago). Any non-standard directional force on my ankle still doesn't feel right given I have a 7" titanium plate and 8x3" screws still in me.

Regarding the OP -- yeah, I was getting mad lower back pumps from deads when I first started them. Got up to 315 after 2 months and popped (strained) something. 135 was hard after a month off, but quickly got back up over 225. Careful with how fast you go up in weight so you don't experience my misfortune. Hitting such an underutilized muscle is gunna remind you just how much it isn't used. A good precursor to the deadlift are hyperextensions. Do these for a couple weeks until you can safely hold a 45 plate. Helped me a lot before starting deads.

I'm glad there isn't a breathalyzer for lactic acid....
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Arnoldclone

Posted: Apr 25 2008, 04:12 PM

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QUOTE (JW32Hoops @ Apr 6 2008, 07:07 PM)

Trap Bar <----- that thing looks pretty cool, would love to check one out. Can't see my Ballys getting one anytime soon though.

Actually the Trap Bar is Young Jeezys fav drinkin place.

CDONDICI

Posted: Apr 26 2008, 01:50 AM

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I do sumo style, double over hand, I was never a fan of over-under.

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Will109090

Posted: Apr 26 2008, 01:06 PM

Guru

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I try to do over-hand because you feel it in the forearms a lot more as well.

Regulator

Posted: Apr 28 2008, 12:12 PM

Synthol and alcohol and still a F'n Athlete

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QUOTE (Roids @ Apr 28 2008, 11:26 AM)

http://www.youtube.com/watch?v=_6C1zKLPjN4&feature=related

Check out this bitch. 550 DL!

same girl

http://www.youtube.com/watch?v=C2V2g_cl-MM&feature=related

thomez

Posted: Apr 28 2008, 09:33 PM

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QUOTE (Roids @ Apr 28 2008, 10:57 AM)

When you're working back and not concerned with hitting hamstrings, do y'all think rack pulls would be just as good as full deads?

just as good if not better in my experience because the leg drive off the bottom gives momentum that you can't really replicate with a rack pull

ftank

Posted: Apr 29 2008, 03:39 PM

Computer Generated Muscle

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QUOTE (Roids @ Apr 28 2008, 10:57 AM)

When you're working back and not concerned with hitting hamstrings, do y'all think rack pulls would be just as good as full deads?

Try SLDL to focus on your lowerback and glutes. Anything that adds leg drive is going to take the focus away from your lower back.

I'm glad there isn't a breathalyzer for lactic acid....
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