What’s The Best Grip For A Deadlift?

What’s The Best Grip For A Deadlift?

“What is the best grip for the deadlift?”

Here’s the answer…

You really have 4 choices…

– Double Overhand

– Hook Grip

– Mixed Grip

– Straps

Now let’s take a look at the pros and cons of each grip:


Double Overhand

Double overhand is a fine grip because it’s symmetrical.

The downside is that unless you have a grip of absolute steel – you’ll get to a point where this grip  style becomes the limiting factor on your deadlift.

In other words – the double overhand grip is unlikely to lead to you to your biggest deadlift ever.

With that said, I like to start my deadlift sessions with a double overhand grip and switch to a STRONGER grip when the weight gets heavier.


The Hook Grip

The hook grip has the same benefit of the double  overhand grip because it is a symmetrical grip.

The downside is that it is painful and takes time to

The hook grip is a double overhand grip with your thumbs overlapping your index and potentially middle fingers.

If you have the patience to get used to the PAIN, it is worth exploring.


Mixed Grip

The mixed grip is generally the one used by most powerlifters.

It involves having one had facing forwards and one facing backwards.

READ MORE  My Top 4 Exercises For Better Hamstring

The advantage is that it lets most people lift the most weight and doesn’t hurt like the HOOK grip does.

There are a couple of downsides though:

– It’s not symmetrical, which can lead to imbalances over time

– It puts your supinated bicep at risk of a tear

To minimize injury risks whilst using the hook grip, here’s what I recommend:

– Switch hands on every set (so if your right hand  faces forwards on set 1, switch to your left on set 2)

– Start every session with double overhand

– Make sure you don’t rotate as you deadlift. Rotating can be a nasty habit when using a mixed grip


What about using Straps while Deadlifting?

Is there a place for using straps when deadlifting?


Personally I dislike them.

But I have seen them work for some lifters. If you like doing heavy partials they can be good because they’ll
allow you to lift more weight than you could without straps.

But I find heavy partials burn me out (at least when they’re heavy enough for me to need straps).

The downside to straps, aside from potential burnout  from going TOO HEAVY, is:

– A weak grip

Here’s the bottom line…

Don’t rely on straps. If you want a big deadlift you need a strong grip. So if you do use straps, use them sparingly.

READ MORE  2016 PowerLifting Worlds & Winning A Bronze Squat Medal!

Listen. If you’re serious about achieving your true deadlift potential, grab a copy of my book Explode Your Deadlift.

If contains everything you need to know to develop your best pulling style and maximize the amount of weight you
can lift.

When it comes to deadlifting the BEST book I have read on deadlifting is Deadlift Dynamite.


Deadlift Tip Videos

Types of grips in doing a deadlift


Why don’t I use or recommend the over/under grip?

Lose Fat - Build Muscle - Get Stronger
Download 5 Programs From Rob Free



  • phil a buster

    do you hold bar in fingers or palm of hand???