I believe it is a consensus that training the pronated grip for the deadlift will improve both grip strength and the deadlift itself. As Altug Dural described his protocol (the 1-2-3 ladder), I became curious and started to ask around about people\u2019s pronated grip deadlift PR. Most people don\u2019t know and never tried to measure that. For those who did, I observed a variation from 62% to 78% of the alternate grip deadlift PR for men with big hands.<\/p>\n
My hand is small even considering women\u2019s small hands. It is especially small. I\u2019ve been training my pronated grip real hard for months and I finally managed to lift\u2026 less than 50% of my alternate grip dealift. To be precise, 46%. And that is a great improvement over the previous 28% ratio.<\/p>\n
When I fell in love with powerlifting, my chief concern was the deadlift. I had been diagnosed years before as having some \u201cidiopathic shit\u201d on my right hand when I was a fencer. With cortisone infiltration, as was default at the time, my grip became even weaker. As I decided to become a powerlifter, I started working on my grip and I was amazed on how successful I was in improving it. I became a mediocre deadlifter \u2013 not a shitty one.<\/p>\n
My deadlift is much better now, but the limit is still the grip. I wonder how far a small handed lifter can improve the pronated\/alternate grip ratio.<\/p>\n
That is something to keep studying and trying to understand more about grip strength and its role in overall strength.<\/p>\n","protected":false},"excerpt":{"rendered":"
I believe it is a consensus that training the pronated grip for the deadlift will improve both grip strength and the deadlift itself. As Altug Dural described his protocol (the 1-2-3 ladder), I became curious and started to ask around about people\u2019s pronated grip deadlift PR. Most people don\u2019t know and never tried to measure […]<\/p>\n","protected":false},"author":2,"featured_media":4322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1186,20,238],"tags":[2787,1333,2775,2788,2789,15,2790],"_links":{"self":[{"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/posts\/5645"}],"collection":[{"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/comments?post=5645"}],"version-history":[{"count":0,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/posts\/5645\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/media\/4322"}],"wp:attachment":[{"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/media?parent=5645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/categories?post=5645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mariliacoutinho.com\/pt-br\/wp-json\/wp\/v2\/tags?post=5645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}