Grips to use when you Deadlift!

When we deadlift, we have to hold the bar with all our might - there wouldn’t be any other way to do it.

But there are several different grips that you can use to maximise the grip and work towards your goal.

This is a short and simple guide to knowing what grip to use when you deadlift.

1.0 Double Overhand
The most common way to hold a deadlift, and also - effective!
Hands go over, fists and knuckles point downwards and don’t let go!

Pros:
Easy to hold
Doesn’t cause muscular imbalances

Cons:
Can’t hold maximal weight - not ideal for powerlifting or strength sports athletes
Decreases your maximal grip

2.0 Switch Grip
Just like the double-over hand, but one hand swiches to be an “under” rather than an “over”. Which ever you choose depends on what you feel comfortable with!

Pros:
Can work up to maximal load, especially when trained

Cons:
Can cause muscular imbalances (Can be worked around if programmed)

3.0 Overhand with Grips/Straps
The method you wrap your hands around depends on what type of straps you use. From figure 8s, 6/9s, Weightlifitng loops or even versa grips. These are effective and they are good for making sure grip isn’t an issue. But the difficulty comes to those who compete in sports, from crossfit to powerlifting - you won’t be allowed to use these in competition.

The next thing is; if you lose it .. well. You’re out of luck and I hope you have a back up pair!

Pros:
Can hold maximal load and more

Cons:
If you lose your straps, or forget it … there goes your session!

4.0 Hook Grip
The method of holding a grip that is least preferred - only if you’re lookign to take up the weightlifting movements (Snatch/Clean & Jerk) or possibly not able to hold max grip in powerlifting with the switch grip.

In my personal experience, it takes time for someone to maximise this. How do you build up a tolerance? It’s a matter of just using it as much as you can during warm ups before switching into an alternate from straps and also switch grip.

Pros:
Can hold maximal weight when trained
Can work and then begin to learn the Snatch / Clean & Jerk

Cons:
Painful to build a tolerance, but be patient!

So there you have it, all the common grips possibly to train when deadlifting. Which one do you prefer?

And of course, don’t forget to use chalk when you can!

Sean Koh

Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach

Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)