Risks Of Over/Under Grip On The Deadlift

The deadlift is a powerful exercise that targets the muscles of the back, legs, and hips. It is commonly performed with an over-under grip, where one hand is placed over the barbell and the other hand is placed under the barbell. This grip can provide greater stability and allow for heavier lifts, but it also poses certain risks. In this blog, we will explore the potential risks of using an over-under grip on the deadlift, and discuss strategies for minimizing these risks.

Uneven Loading

One of the primary risks associated with the over-under grip is uneven loading. Because one hand is placed over the barbell and the other hand is placed under the barbell, the barbell is subject to different forces on each side. This can result in uneven loading of the back muscles, which can increase the risk of injury.

To minimize the risk of uneven loading, it is important to focus on maintaining proper form during the lift. This includes keeping the shoulders level and the hips square, and ensuring that the barbell is lifted in a straight line. Additionally, some lifters may choose to use a double overhand grip or straps for lighter lifts, which can help to maintain even loading.

Biceps Tears

Another potential risk of the over-under grip is biceps tears. When using this grip, the bicep of the underhand grip arm is placed in a vulnerable position, as it is subject to increased stress and strain. This can result in a tear or strain of the bicep, which can be painful and require a long recovery time.

To reduce the risk of biceps tears, it is important to warm up properly before lifting and to gradually increase the weight of the lift. Additionally, some lifters may choose to use a double overhand grip or straps for heavier lifts, which can help to reduce the stress on the biceps.

Imbalanced Strength

Finally, the over-under grip can lead to imbalanced strength between the arms. Because one arm is placed over the barbell and the other arm is placed under the barbell, the muscles of each arm are subject to different forces and stresses. Over time, this can result in imbalanced strength, with one arm becoming stronger than the other.

To avoid imbalanced strength, it is important to vary the grip during training. This can include using a double overhand grip, alternating the over-under grip between sets, or using straps for heavier lifts. Additionally, incorporating unilateral exercises, such as single-arm rows, can help to address any strength imbalances that may arise from using the over-under grip.

Tips for Safe and Effective Deadlifting

While the over-under grip can be a useful tool for heavy deadlifts, it is important to be aware of the potential risks associated with this grip. By focusing on maintaining proper form, warming up properly, gradually increasing the weight of the lift, and varying the grip during training, lifters can reduce the risk of injury and imbalanced strength. As with any exercise, it is important to prioritize safety and listen to your body, making adjustments as necessary to ensure a safe and effective workout.