3 Types of Deadlift Grips and Which One You Should Use

Lifting heavy weights can be a challenge when the grip is weak. To improve grip strength, you should try to hold the bar for longer at the top of each rep and secure a good grip on the bar, like double overhand, mix-grip or hook grip. After finishing a rep, squeeze and hold the bar for at least 10 seconds to increase grip strength. This is the best way to maximise your deadlift grip.
But of course, training your grip is one thing, but knowing which gripping technique to use can be vital in ensuring your deadlifts are maximised without your grips giving way first.
Today, we want to share with you three common grip techniques used with deadlifts and then end with which one you should pick:

Double Overhand

The double overhand grip is a type of grip where you place both of your hands over the bar and wrap your fingers around it. It's an easy grip to use and requires no special training. This grip is a great way to build strength, as it can be used for a long time before you start having trouble with your grip.

That said, when you are deadlifting, you may notice the barbell is spinning. The barbell is outfitted with a bearing that allows it to rotate. When you are lifting with a double overhand grip, and the load is high, it can cause the bar to slip away from your hands. Without anything stopping it, the bar will be able to keep rotating away.


The hook grip is when you use your thumb to secure the bar by hooking it underneath with your first two fingers (index and middle) resting on top and, depending on your hand size, potentially your third (ring) finger as well. Both hands should be in an overhand grip, with the thumb secured between the fingers and the bar.
The hook grip is a great way of gripping the barbell in order to get the most out of your workouts. It stops the bar from rotating in your hands while also promoting balanced development between your left and right arms. This style of grip is more secure than the double overhand grip and less risky than the mixed grip, so it is well worth giving it a go.
However, there are cons to keep in mind. While hook grip is a great way to lift heavier weights, it can be uncomfortable. It requires a lot of pressure to be put on your thumb, which can be painful. Also, people with shorter fingers may not be able to do hook grip because they may not be able to wrap their fingers around the bar and grab their thumb.

Mixed grip 

Mixed-grip is a way of holding onto the barbell where one hand is positioned over the bar, and the other hand is positioned under the bar. This grip helps to stop the bar from rotating, enabling you to lift heavier weights as you won't be struggling to hold onto the bar. If you find that you can't lift the maximum amount of weight with a double overhand grip, mixed-grip is a great way to get immediate improvements.

Usually, people put their dominant hand as the overhand and the non-dominant hand as the underhand. The dominant hand is your stronger hand, which is the hand you primarily use day-to-day, like when writing or brushing your teeth.
So, which one should you pick? Well, in powerlifting, the ideal grip for lifting the most weight is the one that works best for you. Different people have different hand sizes and anatomical variances, so there is no one-size-fits-all grip. Generally, the mixed grip is the most commonly used grip in competitions as it is the natural progression from double overhand. So, which one should you do? Well, start off with a double overhand, and once you get used to deadlifting, move on to mixed and then so on!
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