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  • Writer's pictureCoach AP

Deadlift Technique: Exploring the Best Grip Options

In the world of powerlifting, the deadlift reigns supreme as the ultimate test of strength. Among the myriad techniques and strategies, the choice of grip stands as a crucial decision for lifters aiming to maximize their performance while minimizing the risk of injury. Let’s dive into the benefits of three prominent deadlift grips: the hook grip, mixed grip, and double-overhand grip.

Hook Grip: Symmetry and Strength Development

The hook grip, favored by many weightlifters and powerlifters alike, involves wrapping fingers around the bar and tucking the thumb underneath. Here's what makes it noteworthy:

  • Symmetry and Balance: The hook grip offers a symmetrical hold, ensuring both hands exert equal force. This balance aids in better technique and bar control.

  • Reduced Injury Risk: Unlike the mixed grip, the hook grip minimizes the risk of bicep tears. Its symmetrical nature spreads the load evenly across both hands, mitigating potential imbalances.

  • Grip Strength: Initially uncomfortable, the hook grip steadily increases grip strength over time, contributing to enhanced overall strength and control.

  • Potentially ROM Reduction: Because the bar sits lower in your fingers, the torso can be held slightly more upright in the start position due to the slight extension to the length of your arms. For athletes with shorter fingers, this may not be a major benefit.

Mixed Grip: Instant Strength and Its Trade-Offs

The mixed grip involves gripping the bar with one hand overhand and the other underhand, providing immediate advantages but also presenting some considerations:

  • Immediate Grip Strength: Offering an instant boost in grip strength, especially for heavy lifts, the mixed grip prevents the bar from slipping. It's a go-to choice for many powerlifters pushing maximal weights.

  • Imbalance and Injury Risk: However, the mixed grip creates an uneven distribution of stress on the shoulders, potentially leading to imbalances or an increased risk of bicep tears in the supinated arm.

Double-Overhand Grip: Simplicity and Symmetry

The double-overhand grip, seemingly the most natural, involves both hands gripping the bar with palms facing down. Here's what it offers:

  • Symmetry and Reduced Injury Risk: Similar to the hook grip, the double-overhand grip provides symmetry and reduces the risk of bicep tears associated with the mixed grip.

  • Limitation in Heavy Lifts: While effective for lighter to moderate loads, the double-overhand grip will likely become limiting as weights increase due to its lower immediate grip strength.

Choosing Your Perfect Grip

The choice between these grips isn’t just about strength; it’s about finding the right balance between performance and injury prevention.

  • Beginner or Overall Strength Focus: The double-overhand grip can be an excellent starting point for beginners or those focused on symmetry and overall strength development.

  • Heavy Lifting and Grip Strength: As weights increase, many gravitate toward the hook grip for its balanced advantages or the mixed grip for immediate grip strength in heavy lifts.


Ultimately, the perfect deadlift grip varies from lifter to lifter. It's a blend of personal preference, comfort, strength goals, and injury prevention. Experimentation and a keen understanding of the benefits and drawbacks of each grip will guide you to the one that optimizes your deadlifting prowess while keeping you safe from potential injuries. Whether it's the balance of the hook grip, the immediate strength of the mixed grip, or the simplicity of the double-overhand grip, the choice is yours on the platform of powerlifting greatness.

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