Workout of the Day

Snatch grip deadlift 3-3-3

then

In 15 minutes, perform as many rounds as possible of:

• 5 Knees-to-elbows
• 10 Box jumps 60/40cm
• 1 Deadlift with 1.5 times bodyweight

Post weight and rounds to comments.

Mix it up

So what grip should you use when pulling a heavy weight off the floor (deadlifting)? In general, we use the parallel overhand grip: Both palms are facing our shins in the set up position in a full grip (thumbs are around the bar). We want to practice this as much as we can in order to improve grip strength. As the weight gets heavier, this grip will make it relatively hard on us: Due to the weight, the bar will tend to "roll" out of our hands and it will become harder and harder to hold onto the bar while lifting it from the floor. This is why it will help to move to a "mixed" grip when approaching maximal weights: One palm facing towards, on palm facing away from our shins. Now the bar will tend to roll towards us in one hand and away from us in the other. Theses countermovements will cancel each other out for the most part and will make it easier to hold on to the bar. Even with this "cheat", make sure to mix it up: let each palm face towards and away from the shins for variation. And yes: you can also use the mixed grip on relatively light weights, but you don't want to pass up on the excellent opportunity of improving your grip strength, do you? Todays workout mixes it up in a different way, though: You will use the hook grip with your hand further apart than usual. Both palms facing your shins :)