This is the default grip. Ask a person who has never deadlifted before to pick a bar off the ground and they will instinctively grip it with a double overhand grip. Their instincts are correct, too. It is the most basic of grips and is the one you should start your deadlift workouts with and stick to until grip becomes a limiting factor.
This is when you would consider the mixed grip. The mixed grip is when one hand is turned around to face away from the lifter. The reason it is so strong is the interplay between the two hands. All the bar wants to do as you are lifting it is leave your hands and return back to solid ground due to the undeniable force of gravity. With the double overhand grip, as you fight this force of nature, the bar starts to slip out of your fingers and there is nothing to stop this happening.
With the mixed grip, as the bar rolls out of one hand, it is rolling into the other hand. Using this clever rouse, you are able to retain hold of the bar for longer with a mixed grip. First, development of grip strength. Although mixed grip is a solution to a weak grip, it is not a cure. The cure is to increase your grip strength. The way to do this is to work the double overhand grip for as much of your deadlift session as possible. Second, there is a danger of creating muscular imbalances, especially if you are guilty of throwing mixed grip into the mix early on in your deadlift workout.
With a double overhand grip nothing is stopping the rotation as soon as the bar starts slipping. Most people who workout will be totally fine using this style of grip, but at some point, it becomes very hard for competitive powerlifters to continue using this grip in the later stages of their career.
I wrote a full guide on the use of hand strengthener devices. Mixed- grip is where you hold one hand over and one hand under the bar. This grip stops the rotation of the bar, which allows you to hold onto heavier weights. 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.
Sometimes people can create imbalances if they only use the same mixed grip. For example, always having their right hand down and their left hand up. As such, it would be helpful to switch your hands whenever possible.
One tactic used by lifters is to switch the hand position while warming up, but during the heavier sets using the most dominant hand position. One cause for concern in the mixed grip is the risk of tearing a bicep on the underhand arm. However, this is largely due to improper technique. If you keep your arms straight and avoid jerking the deadlift , the risk of tearing a bicep is unlikely. As soon as you bend the elbow on the underhand arm you put an incredible amount of stress on the bicep.
Simply keep your arm straight throughout the entire range of motion to reduce the likelihood of bicep tearing. Looking to maximize your grip quickly? Check out my articles on the best lifting straps and best lifting hooks where I review the best grip equipment on the market. If you want to improve your grip for the long term, check out my reviews of the best hand grip strengtheners. The hook grip is where you hook the thumb under the bar and then wrap either fingers over your thumb.
Typically you should be able to get your first two fingers index and middle over your thumb and maybe even your third ring depending on your hand size. Both hands are overhand and the thumb is essentially sandwiched between your fingers and the bar. This style of grip prevents the bar from rotating, and at the same time prevents any sort of imblances between your right and left arm like discussed in the mixed grip. Stronger than the standard double overhand grip, and safer than the mixed grip, hook grip is well worth trying out.
The longer your fingers, the easier hook grip will feel. In powerlifting the best grip would be the one that lets you lift the most weight. There are lots of anatomical variances such as hand size which could play a factor, but generally people mostly will do mixed grip in competition as it is the most natural progression from double overhand, followed by the hookgrip.
The first step is to grip the bar evenly and in line with your shoulders. Make sure your body is centered over the bar. When you place your hands to grip the bar, ensure they are the same distance away from each other. This is one of the most common deadlifting mistakes I see with newer lifters.
You simply bend at the waist and squeeze the bar with your thumb around the bar. When you first start deadlifting you have to learn that the bar should be directly over the middle of the foot.
If it is too far forward, or too close to your shins it is harder to get your back in the correct position and also harder to lift more weight. We want to get into a position that allows us to lift the most weight possible. The double overhand grip allows us to symmetrically load the body, grip the bar, and start fixing our main problem: weakness. Now, as your deadlift gets heavier your grip is being strengthened along with the rest of your body. The problem is that as the load gets heavier your ability to squeeze the bar and keep it high in your palm will diminish.
As a result, the bar will start to travel towards your fingertips during the rep and most of the time lead to a loss of lumbar extension. We do not want this. We want to deadlift with a flat back. When you or your coach notices that this is starting to happen, it is time to switch to a new grip. The hook grip is where you wrap your thumb around the bar and then press it back against the bottom of the bar with your index and middle finger.
This action secures the bar in your hand and also adds a friction point the meat of your thumb that keeps the bar from slipping out of your hands. This grip locks you into the bar and allows you to lift more weight. To use the hook grip you should wedge the bar into the webbing of your thumb and index finger and then wrap the thumb around the bar and grasp it with your index finger. If you are using a sub-standard Olympic barbell then the bar will probably be too thick diameter and you will not be able to get your thumb around the bar.
Standard Olympic Barbells are usually either Bars greater than 29mm are either specialty bars or made of lower quality steel requiring a fatter bar in order to achieve the desired weight. We make both a For most people I recommend a So, regardless of your bar size, see if you can get your thumb around it and then clasp it with a few fingers. If you can, the bar is the right size for you and you should hook grip.
The hook grip does have some slight discomfort to it. New lifters often do not like the pressure of a few hundred pounds applied to their thumb and will whine about how much it hurts. This will not describe you, because you are better than that. You know that in order to get stronger you must lift more weight, and do it correctly , and the hook grip allows you to do that. For those with smaller hands or refuse to endure the pain of the hook grip, they are a good candidate for the alternate grip.
The alternate grip is where you grip the bar with your dominant hand in the regular overhand position and grip the bar with your non-dominant hand supine palm facing up. Do not overthink this.
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