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Why Reverse Grip The Deadlift

The deadlift is a cornerstone of strength training, but the grip we choose can significantly impact our performance and safety. Tim Sunderland explains.

The deadlift is a cornerstone of strength training, but the grip we choose can significantly impact our performance and safety. Among the various grips, the reverse grip (or alternate grip) has garnered attention for its ability to prevent the barbell from rolling out of our hands. However, we must also consider the potential drawbacks and how to mitigate them. In this article, I’ll discuss the scientific rationale behind the reverse grip deadlift, its negatives, and strategies for maximising its benefits while minimising risks.

The Purpose of the Alternate Grip

One of the primary reasons gym goers opt for a reverse grip during deadlifts is to enhance grip stability. The alternate grip, where one hand is supinated and the other is pronated, creates a counterbalance that prevents the barbell from rotating out of the lifter’s hands. This grip allows for heavier loads to be lifted, as it effectively reduces the likelihood of grip failure, a common issue when performing conventional overhand deadlifts. By anchoring the barbell in this way, lifters can focus on their form and technique without the distraction of losing their grip.

The Negatives of the Reverse Grip

While the reverse grip can be advantageous, it’s crucial to acknowledge its potential downsides. One significant concern is the risk of twisted activation along the spine. The asymmetrical nature of the grip can lead to uneven loading on the spinal erectors, which may increase the risk of injury over time. Additionally, the externally rotated position of the biceps in the supinated hand can expose lifters to a higher risk of bicep tears, particularly if they are not accustomed to this grip or are lifting heavy weights.
Moreover, the reverse grip can result in asymmetrical muscle activation in the scapulae and rotator cuff muscles. This uneven activation can lead to muscle imbalances, which may contribute to shoulder injuries or discomfort.

Strategies for Safe and Effective Lifting

To harness the benefits of the reverse grip while minimising its risks, I recommend a few strategies. First, consider using lifting straps to maintain a bilateral overhand grip. This approach can help distribute the load evenly across both arms, reducing the risk of asymmetrical muscle activation and spinal twisting.
Additionally, incorporating warm-up sets with a bilateral overhand grip, followed by some sets using the opposite reverse grip, can prepare the body for the demands of heavier lifts. This gradual acclimatisation allows lifters to develop the necessary strength and stability in both grips, promoting overall muscular balance.

Final Thoughts

The reverse grip deadlift can be a valuable tool in a lifter’s arsenal, provided it is approached with caution and awareness. The human body is remarkably adaptable, capable of compensating for uneven loads and positions. However, we must remain vigilant about the risks associated with this grip. By implementing strategies to mitigate potential downsides – such as using lifting straps and incorporating balanced warm-up routines – we can safely enjoy the benefits of the reverse grip deadlift. Remember, knowledge and preparation are key to maximising performance and maintaining long-term health in our lifting endeavours.
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Tim Sunderland

Tim is a fitness professional and author at the Functional Training Institute (FTI). FTI is a global fitness education company that helps fitness professionals, coaches, and personal trainers master functional training, movement, and injury prevention via a  variety of certification training programs.

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Raising The Bar is published by FITREC and HealthyPeople. Before trying any new exercise, nutrition or health regimes, you should seek clearance from an appropriate health, medical or fitness professional. The information in this publication is not a substitute for advice or consultation with any health, medical or fitness professional. The health and fitness industries often provide conflicting – sometimes even contradictory – information; as the reader it is your responsibility to safely determine what does or does not work for you. Any prices stated are the recommended retail prices in Australian currency and may be subject to change. While every effort is made to ensure accuracy, all parties associated with the production and publishing of this magazine accept no responsibility for the correctness of any facts and the copyright responsibility of all articles lies with individual contributors. Opinions expressed by the authors in this magazine do not necessarily reflect those of other authors, the publisher or any of its production or publishing team. Copyright ©2024. All rights reserved. No material in this magazine may be reproduced without written consent from the publisher.