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10-11-2010, 05:57 PM
WhipNash27's Avatar
Join Date: Jan 2007
Location: Westchester, NY
Country: United States
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Thought I'd add in another point on the dead lifts.

They go a long way in developing gripping strength.

When you do dead lifts, there are two common hand grips of the barbell. One is both hands overhand grip (--X------X--)and the other is having one hand underhand grip and the other overhand ((--Y------X--) or (--X------Y--)). Please don't attempt a double underhand grip (--Y------Y--).

I would definitely recommend using the first grip for your lighter lifts. Warmups, maybe some extra sets after you've finished your heavier lifts, whatever. This will force you to use the weaker gripping variation where you can actually handle it, and will help your grip get stronger.

When you do your max lifts, definitely use the 2nd grip variation because if you don't, odds are, you won't be able to lift the bar without dropping it.

On top of that, when you do max lifts, don't try to be super man and go for high rep sets. 1 rep sets on really heavy dead lifts are perfectly fine and normal. Do higher rep sets on lower weight.

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