Best deadlift grips compared

Deadlifting is one of the most effective exercises for building strength, muscle mass and power. It works your entire posterior chain, from your calves to your traps, and also engages your core, arms and grip.

But how you hold the bar can make a big difference in your performance, comfort and safety. There are various types of hand grips and positions you can use when deadlifting, each with its own pros and cons.

In this article, we will compare the most common deadlift grips: double overhand grip, mixed grip, hook grip, snatch grip and axle grip. We will also give you some tips on how to improve your deadlift grip strength and technique.

There is a really helpful video at the end which will explain the 3 most important ones with a step by step guide showing you how to do them.

Double Overhand Grip

The double overhand grip is the simplest and most natural way to hold the bar. You just grab it with both palms facing you, wrapping your thumbs around the bar.

This grip is ideal for beginners, as it promotes symmetrical development of grip strength and avoids muscular imbalances that can result from long-term mixed grip use. It also allows you to keep the bar close to your body, which improves your shoulder and upper-back position.

However, the double overhand grip is also the weakest grip, as it relies solely on your finger strength to prevent the bar from rolling out of your hands. This can limit how much weight you can lift, especially on heavy sets or high reps.

To use the double overhand grip effectively, you need to have a strong grip and chalk up your hands to reduce slippage. You can also use straps to assist your grip on your heaviest sets, but don’t rely on them too much or you will neglect your grip development.

How to Do the Double Overhand Grip Deadlift

Approach the bar and set your foot stance perfectly centered between the plates.
Grip the bar using a comfortable distance between each hand, typically shoulder-width apart or slightly wider.
Grip the bar in each hand flush where the fingers meet your palm. You want to press your hand against the bar in the highest part of the palm to avoid pinching your flesh as you wrap your fingers around the bar.
With both palms facing down, close your hand around the bar to secure your grip.

Mixed Grip

The mixed grip is a variation of the double overhand grip, where you alternate one hand in a pronated position (palm facing you) and one hand in a supinated position (palm facing away).

This grip allows you to lift more weight, as it prevents the bar from rolling out of your hands by creating a counterbalance effect. It also helps you overcome any strength imbalances between your left and right sides.

However, the mixed grip also has some drawbacks. It can increase the risk of biceps tears on the supinated arm, especially if you bend your elbow or curl the bar during the lift. It can also cause muscle imbalances in your forearms, shoulders and back over time if you don’t switch hands regularly.

To use the mixed grip safely and effectively, you need to keep your arms straight and locked at all times. You also need to switch hands every set or every workout to avoid developing asymmetries. You can also use chalk or straps to improve your grip security.

How to do the mixed grip deadlift

Stand with your feet shoulder-width apart, with your toes pointing slightly outward.
Place your hands on the bar, one hand underhand and one hand overhand.
Keep your arms straight and your shoulders back.
Bend your knees and hips to lower your body until you can grasp the bar.
Take a deep breath, brace your core, and stand up by straightening your hips and knees.
Keep the bar close to your body as you lift it.
At the top of the lift, lock out your hips and knees.
Lower the bar back to the ground by bending your hips and knees.

Hook Grip

The hook grip is another technique used for deadlifting. In this grip, you wrap four fingers – your index finger to pinky – over the top of the barbell and then trap your thumb under them so that your thumb wraps around the bar under your fingers. The primary benefit of hook grip is that it is as strong (maybe stronger) than mixed grip, but without the asymmetry of mixed grip.

Pros:

As strong (maybe stronger) than mixed grip.
Reduces asymmetry compared to mixed grip.
The added friction of the thumb against the bar also makes the deadlift hook grip slightly better, and subsequently stronger, when compared to a mixed grip.

Cons:

Can be painful for thumbs.

Who it is best for:

Olympic weightlifters who are not allowed to use wrist straps during competition.
Powerlifters who want an alternative to mixed grip.

Tips:

Tape your thumbs for added protection.
Start light and gradually increase weight as you get used to the hook grip.
Practice using the hook grip on other exercises.
Use chalk for added friction.
Be persistent – it may take time to get used to this technique.

The Hook grip is my personal favourite. I always seem to be able to perform better using this grip for some reason.

How To Do The Hook Grip Deadlift

Stand with your feet shoulder-width apart, with your toes pointing slightly outward.
Place your hands on the bar with a hook grip – wrap four fingers over the top of the barbell and then trap your thumb under them so that your thumb wraps around the bar under your fingers.
Keep your arms straight and your shoulders back.
Bend your knees and hips to lower your body until you can grasp the bar.
Take a deep breath, brace your core, and stand up by straightening your hips and knees.
Keep the bar close to your body as you lift it.
At the top of the lift, lock out your hips and knees.
Lower the bar back to the ground by bending your hips and knees.

More Knowledge

I hope the information contained in this article was useful. Let me know if you have any suggestions or questions in the comments.

If you want to learn more about training click here.

If you want to learn more about nutrition click here.