What are the most common grip problems in deadlift training?

Regarding the deadlift, I believe that many of us who are in fitness will be familiar with it. Deadlift is one of the three major fitness events, and it is also a compound training movement, and the good training effect is witnessed by many people.

Therefore, it is very important to further understand and be familiar with deadlift in order to better improve the effectiveness of your deadlift training. Next, here I will talk to you about the grip of both hands when we do deadlifts.

As for how to hold both hands when doing deadlifts, many fitness people will say to use front and back grips, and treat front and back grips as standard movements.

But people who are doing deadlifts with a front and back grip, do they know why they use a front and back grip? Do you know that the advantages of the front and back grip are in the ** and the disadvantages are in the **?

For those of us who are in fitness, if we want to exercise more scientifically, we must not only know what it is, but also why it is so. Only in this way will we not make some low-level mistakes in the process of fitness.

In this way, you can avoid injuries in training as much as possible. In addition, you can also improve your training effect to the greatest extent.

Of course, in addition to the front and back grip, there are also people who will use the two-handed grip when doing the deadlift, for this kind of people, we can't say who is wrong in its deadlift action, but their respective training goals and training methods are different.

Next, let's give you a detailed introduction to the front and back grips of deadlifts, as well as the pros and cons of two-handed front grips.

First of all, for the front and back grip, one of its great advantages is that it can effectively ensure the stability of your body and reduce the possibility of your body leaning forward and falling because of the weight of the barbell. In other words, the front and back grip can effectively ensure your safety when doing deadlifts.

However, after a long time of deadlifting, the muscles of our back and hands may be slightly asymmetrical.

Because in the process of doing the front and back grip deadlift, there will definitely be a difference between the power of our left hand and the right hand, this difference is big or small, and then over time, this difference in training will be reflected and amplified in our body muscles.

As for the deadlift held with both hands, its advantage is that it can allow us to make the muscles on the left and right sides evenly when we do the deadlift, without the imbalance of the muscles on both sides.

The disadvantages of the deadlift with both hands are also very obvious, when we are using the two-handed grip to do the deadlift, it is impossible to use our own deadlift maximum weight.

On the one hand, it is because the stability of one's body cannot be guaranteed, and on the other hand, because one's strength cannot be effectively exerted.

All in all, whether it's a two-handed deadlift or a two-handed deadlift, they all have their own advantages and disadvantages. In this case, we have to make a reasonable choice and know what we want.

The most common grip problem in deadlift training is the wrong grip position, some people like to hold the handlebars, but in fact, holding the front end is the right one!

There are generally four grips for deadlift training: the full forehand, which is the grip that most people use; Locking grip, which can increase grip strength but is prone to thumb pain; Front and back grip, this grip is mainly used to increase grip strength, and is used when deadlifting with heavy weights. It is not recommended to use it often, especially for novices, because it is not necessary for novices to use too much weight, on the other hand, this grip will affect the normal force pattern, which will cause or aggravate the imbalance of muscle strength on both sides of the body; It is not recommended to use an empty grip, because one is unstable and the other is unsafe.

The most common misgrip in deadlift is when the thumb and the other four fingers do not form a closed loop, making it easy to get out of the hand and cause injury.

The power point and force posture are wrong. In deadlift training, the correct force point is the back two feet of the deadlift rope, and the force posture is the right foot in front and the left foot in the back.

If you are still worried about deadlifts, and you can't even hold the bar at the most basic level, then seeing this will be a new beginning for your deadlift, because today I will explain to you the deadlift lock grip, so how does the deadlift lock grip do it? Not only does it pack the church, but it also gives you two important tips!

First of all, you have to know that structurally speaking, the lock grip is the best grip for your body, why it is the best, the following will be analyzed for you, so if you know something about it, you should know that there are a lot of grips for deadlifts, so why choose it?

The most common is the positive and negative grip, so when we do the front and back grip, one hand to rotate internally, the other hand to rotate externally, if we practice like this for a long time, if we use this posture for a long time to pull up a lot of weight, it will hurt our back a lot.

So the front and back grip is not the best choice for us, although some people can keep their upper limbs straight when they use the front and back grip deadlift, but many people can't do it, so it is recommended that everyone hurry up to practice the lock grip, but today I will teach you two important techniques so that you can easily master this grip.

Many people will feel a lot of pain in their thumbs when they try to lock the grip for the first time, and they don't know what they are doing, and then they give up the grip, hey! Irons! Don't give up again this time! If you miss your deadlift, you'll fall into the abyss, and if you learn it, you'll leap a thousand miles!

Some people will say, "Brother, my hands are too small to practice locking", but there are many female deadlift enthusiasts who are practicing in this way and have achieved a lot of results, so the size of the palm is not a matter at all, it depends on whether you have mastered it or not.

So how do you master the lock? When we hold the barbell, your thumbs should be crossed to the palm of your hand, rather than hanging your thumbs up directly to the barbell, because this will cause you to feel like you are pulling the barbell with your thumbs when you are lifting weights, especially when you have a large weight.

If you pull the barbell in this position, you will feel that your thumb is going to fall out, which is rare, but it is very likely to make your thumb white, or let your thumb hurt, and you don't want to get this result, so don't use the above.

So we have to cross the thumbs to the palm position, in order to better grasp the lock grip position, we not only have to cross the thumbs, but also have both hands inward, and then let the thumbs hook the barbell like this, once the hands have been internally rotated to hold the bar, we have to perform external rotation.

So we first have to hold the bar with both hands internally, then wrap the thumb with the other three fingers, and then externally rotate both hands to lock the grip, which is a technique for elbow posture when deadlifting, we can show that the whole arm works together, if you have not been able to master the lock grip, these are the two tips given.

One hand rotates inwards from the street, while the other hand rises from the waist point. At the same time, both hands can be held together. Keep your upper body straight. This movement requires long-term exercise.

Deadlift grip refers to the anaerobic training of barbell with the core of the abdomen to drive the arm to perform. The most important core is to find the right point of force.

Deadlift grips require strong strength support and balance maintenance, so you need to do a good job of strength training during normal training, and you can only try it when you are fully prepared for activities and have sufficient condition.