The deadlift is one of the best exercises for building muscle and strength in your upper body. In addition, it helps to protect against injury, increase bone density and improve balance. This article will explore how to do deadlifts properly and improve your grip to maximise your results!
What is a deadlift?
A deadlift is an exercise in which you lift a weight from the ground to hip level before returning it to the ground. It is considered one of the best and most important exercises for building overall strength and developing explosive power. There are two main types of deadlifts: conventional and sumo. There also some variations of deadlift using different bars called the trap bar which is still considered a conventional deadlift.
In a conventional deadlift, your feet are shoulder-width apart, with your shins touching the bar, grabbing the bar with your hands outside of your legs. In a sumo deadlift, your feet are placed wide apart, with hand grabbing the bar inside of your legs.
The grip
One of the most critical aspects of quality deadlifting is having a good grip. There are a few different ways to grip the barbell for a deadlift, but the most common is the mixed grip.
The mixed grip is simply holding the barbell with one hand overhand and one hand underhand. This gives you a more secure grip on the bar and helps you balance the weight.
Another critical aspect of gripping the barbell is ensuring that your hands align with your shoulders. This will help you maintain a better form and avoid injury.
The setup
Getting a good grip and setting your feet correctly can mean the difference between a successful lift and a failed one. Here are tips on how to get a better grip and set up for a deadlift:
- Grip: When gripping the bar, ensure that your hands are close to shoulder-width apart. You can use a mixed grip or overhand grip.
- Foot placement: Your feet should be placed hip-width apart. Once your feet are in position, drive through your heels to raise your hips until your shins touch the bar. At this point, you should be in a position where you can maintain a flat/neutral back throughout the lift and lift the bar until you are standing up.
Deadlifting with a better grip
We all know the importance of a good grip specially when lifting heavier weights. A good grip can help you stay in control of the weight and prevent injuries. But many people don't realise that a good grip can also help you lift more weight.
If you're looking to increase your deadlift, you need to ensure you have a good grip. Here are some tips to get a better grip and improve your deadlift:
- Use chalk. Chalk can help improve your grip by absorbing sweat and providing extra traction.
- Use a mixed grip. A mixed grip is where one hand is facing palm-up, and the other is facing palm-down. This helps to keep the bar from rolling out of your hands.
- Use straps. You can use straps if you're still having trouble gripping the bar. This will allow you to focus on lifting the weight without worrying about your grip.
- Warm up your hands. Before you start lifting, make sure to warm up your hands. Do light exercises or using a hand gripper.
- Practice regularly. Practice often to get better results.
