Mastering the Deadlift – Part 3 – Choosing Grip

What is the Best Grip for the Deadlift?

My strength has been coming back, and I predict that my deadlift will outpace my grip strength. It’s awesome to once again see the positive changes Good things come if you’re patient, guys.

Anyway, now I’ve got to decide what to do about gripping the bear during deadlifts. I’ve been using the standard double-overhand grip, which is hell for the forearms by the way. Obviously, the strength of the glutes and hamstrings will surpass the strength of the flexors in my forearm – the sheer size of the leg muscles should be a dead giveaway. So anything I will do will make up for the fact that I cannot hold onto the barbell.

So what is the best approach for grip and the deadlift?

Comparing the Various Deadlift Grips

Well, there are three choices when it comes to grip and the deadlift: straps, mixed grip, and hook grip. Let’s go over the three.


When your grip fails with deadlifts, you can use straps. These bad boys wrap around your wrist, then wrap around the barbell. Essentially, the barbell hangs from your wrist and your grip strength becomes less necessary during the lift. (I recently purchased a pair of Sew-Easy straps by Iron Mind – I have a picture of it at the end of the article).

You obviously have to grip the bar still to ensure the strap doesn’t loosen and roll-off, but it makes sense that you aren’t hanging on to the weight for dear life as you would with  a plain ol’ double-overhand grip.

Fawad_Ahmad_Afghan_National_powerliftingMixed Grip

If you look closely at the photo above of the powerlifter deadlifting, you can see that one hand is pronated and the other hand is supinated – this is called using a mixed grip. That’s all it is. Just turn one of your palms up and you’re good to go.

How the mixed grip works is pretty cool. In the double-overhand grip, when your grip begins to fail, the bar rolls out of your fingers. Your grip strength prevents the barbell from rolling out (until your deadlift numbers start to get heavy). When you use the mixed grip, as the barbell rolls down the one hand in the overhand position, it rolls up the other hand that’s in the underhand position. So when your grip becomes a limiting factor, the mixed grip provides a “fail-safe” during the deadlift.

HookgripHook Grip

Possibly the most intriguing of all three grips is the hook grip. To perform it, the lifter must use a double-overhand grip, but place the thumbs UNDER the pointer- and middle-fingers. I find the hook grip to be oddly similar to the double-overhand grip with straps.

In the mixed grip, you are double-overhanded with straps that complete a “loop” around the bar. In the hook grip, you are double-overhand with your thumbs that also complete a “loop” around the bar. It’s grossly over-generalized, but oddly similar.

Choosing the Best Deadlift Grip

You may be asking me by now, “what is the best grip for the deadlift then?”

Well, I can’t honestly tell you what’s best. I’m not you, and I don’t know your situation. Let’s say I did give you a recommendation. There would be tons of other people who would give you different opinions the best grip-technique for the deadlift, too.

I did figure out the best choice for myself though.

Right off the bat, I crossed off the hook grip as a possibility. My thumbs are arthritic. Thankfully, they have improved over the past summer. However, I will NOT risk ruining progress by squishing my thumbs with a heavy-ass barbell.

I initially wanted to go after the mixed-grip. What attracted me to this grip was that it doesn’t require anything special to do it. Just turn one hand out and you’re ready to go. With straps, you’ve got to have a separate implement in addition to the barbell and your own hands to use this style of lifting.

Second thoughts began to roll around when I heard how common tearing a biceps tendon is with the mixed grip. When the one hand is turned out, the biceps is loaded and transfers the force, whereas the palms-down hand doesn’t have the biceps loaded.

What happens if you start out the deadlift with your elbows bent ever-so-slightly with a mixed grip, is a loaded biceps that is forced to lower the weight. Basically, the weight is so heavy, the elbow simply must lock-out. This lowering movement is called eccentric contraction. Eccentric contraction seems to be the most damaging to muscle fibers and tendons, as evident in the video above. Curling a 600-lb barbell = popped biceps.

With all of the injuries I’ve experienced before, I wised up and decided to take the cautious route and bought myself some straps. You’ve got to choose your battles and not have a huge ego.

No, my grip strength won’t go wayside from using lifting straps, nor will my forearms become puny. My grip strength is still going up. To mitigate any issues I reverse the straps for the heaviest sets of my lift, as well as beat the hell out of my forearms through other pulling exercises. Think: heavy pullups, shrugs, rows, etc.

Who knows if I’ll change my mind in the future regarding grip and the deadlift, but at least until then I’ve got these sweet straps from IronMind called the “Sew-Easy lifting straps”.


In the future, I will do a review of the IronMind straps. For now, that’s all I’ve got to say about the best grip for deadlifts.

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  1. Photo Credits

    Straps. Author: Goerge Stepanek.
    Mixed grip. Author: ISAF Media.
    Hook grip. Author: Baddriver.
    Deadlift. author: Rhodney Carter.

  2. I don´t use straps, cause I don´t deadlift so much (45 kg max), because I have weak back (I work on them), butI use gloves, because I feel better with them.

  3. I’ve just recently switched from using straps to using chalk and a mixed grip and by doing that my grip strength has rapidly increased. I can now easily hold weights double-overhand that previously weren’t possible. So for me there’s no going back to straps (other than maybe on heavy shrugs or other exercises or when I’m injured).

    As you’ve pointed out you can suffer a biceps tear if you’re bending your elbows on the deadlift and that can happen even easier with a mixed grip because the biceps is stretched to its maximum if you rotate your hand out. There’s one simple solution to this: Do not ever-so-slightly bend those damn elbows when deadlifting and the biceps won’t be loaded and thus not tear. There’s no risk involved just think about locking out the elbows by flexing the triceps.

    @Chalve: You seriously have to work on that. I recently taught a girl how to deadlift for the first time and that day she deadlifted 60kg for reps with perfect form. Also lose the gloves, they’re the most contra productive equipment in the gym. They’ll increase the diameter on the bar thus making it actually harder for you to grip plus it’s just some loose material between your hand and the bar, which will just hinder you gripping the bar securely.

    • Jules,

      “There’s one simple solution to this: Do not ever-so-slightly bend those damn elbows when deadlifting and the biceps won’t be loaded and thus not tear.”

      It’s not the moments in life when we are vigilant that we get injured, but it’s the moments when we are comfortable that we get injured. I’ve experienced waaaaaaaaaaaay too many injuries to risk having one of those “comfortable” moments that pop my biceps.

      With that said, I understand the importance of grip – I hammer the hell out of my grip all of the time, and will reserve the straps (when I actually need them later on) for when my grip fails on PRs and such.

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