Because I'm writing this guide for my class, in preparation for The Segugio's practicum of merciless scrutiny, I will restrict it to a collection of key points, rather than a comprehensive tome on the art of grasping.
- The purpose of an alternate grip is to provide bar stability and prevent rolling.
- The dominant hand should be supinated, to allow the non-dominant side to work at a comparative mechanical advantage.
- The goal of dominant hand supination is equilibrium in the distribution of applied forces, or, as some may phrase it: "making sure one side doesn't rise faster than the other".
- An alternate grip can be used on ANY Deadlift.
- The only condition for using an alternate grip is that your hand spacing be shoulder-width.
- In an alternate grip, one shoulder is medially rotated, while the other is laterally rotated. Horizontal abduction/adduction causes a progressive disparity in the distance from each hand to the center-line of the body, and thereby inhibits a streamlined transfer of force.
- ^This may also be phrased as "one arm gets shorter than the other".
- In almost all cases, a narrower grip offers better leverage. Never grip wider than absolutely necessary.
- An alternate grip is often used as default in the Conventional Deadlift, because the narrowest grip which can be achieved [without disrupting the line of pull] is approximately shoulder-width. One should keep in mind, however, that...
- An alternate grip can be used on ANY Deadlift.
- A Sumo Deadlift with an alternate grip is sometimes referred to as a Mixed-Grip Deadlift, but it's still a Sumo, and the execution, aside from hand spacing, is identical.
- Hand spacing on a double-pronated Sumo should be as close as possible while still allowing a proper set-up (too close inhibits retraction of scapula).
End Transmission.
