Twisted grip deadlift prep

Elektra Vallens started this discussion · 3/9/2012

Hey all- I have a question about doing the twisted grip hangman- the position you need to be in to do a deadlift. My problem is, I keep rotating out of the position. My right arm is on the bottom, and I'm rotating to the right- sort of unwinding the twist in the left wrist. I realize that this is probably a strength issue (wrists? triceps? deltoids?), but I'd like to know if anyone has any tips- a muscle to isolate and squeeze or perhaps a specific excercise to do. I should also mention that I have a fairly solid twisted grip ayesha, but I can't come all the way down with control (i.e., reverse deadlift)- should I just be practicing that at this point? What is the order of things here?

7 replies

Dakota Fox · 3/9/2012
Hey Elektra!! I think I know what you are talking about... if so, I had a bunch of ladies ask me this question last winter so I ended up making a tutorial on youtube... if you haven't seen it before there may be something in there that will help you at a little bit :) http://www.youtube.com/watch?v=AmbZS_46LaQ Good luck with it!!! It took me a long time to master this move, so don't get discouraged =)
Sassafrassle · 3/9/2012
I've been trying to practice the tg hangman every week in the hope that one day I'll be able to deadlift (although I'm also convinced that my big heavy legs might actually put this dream forever out of my reach *sigh*). I find I unwind on my weaker side but have worked up to not unwinding on my "good" side. I do try to do both sides though because I find it hard on my muscles and would prefer to keep them more balanced:) I'm pretty sure that ultimately, you want to be hanging with your chest facing up towards the ceiling. For my unwindy side, I try to prop my foot against the pole and push out a bit to try and compensate for the twist (a bit like the E pose on wikipole but with a tg) in the hope at least if I practice that way it will strengthen that side a bit. On my good side, I really feel the pull when I'm engaging kinda at the top of my side; I'm not sure if this is part of the obliques or if the lats wrap around there. All in all, practicing it quite a lot has definitely helped strengthen and get better:) Not sure if any of this helps!
Tovah · 3/9/2012
TY Dakota.🌸
Elektra Vallens · 3/9/2012
Thanks Dakota, that was really helpful!
Legend · 3/10/2012
Just want to thank Dakota Fox for the tutorial. Been working on that for the past month, still cant do the deadlift yet, but I've been noticing quite an improvement, specially this past week. I've always thought this would be impossible for me bcause of my height, now I know i'll get it eventually. The tutorial helped a lot, since I was doing a couple of things wrong, so thanks again! :)
Dakota Fox · 3/10/2012
Whoop glad yall found it helpful!!! I love hearing about your progress :) definitely keep me up to date!!
Kaylie · 3/10/2012
Miss Dakota, I love your teaching style!! I am ready to hop on a plane to take a class or twenty with you!!!