Ferrigno Fitness Build Muscle Different Deadlift Grips – How To Use Deadlift Grips

Different Deadlift Grips – How To Use Deadlift Grips

Summary: Deadlift is one of the most popular exercises to build strength and muscle mass. There are different deadlift grips that can be utilized to provide variation and target different muscles. In this article, we will explore the different types of grips used in deadlift and their benefits.

1. Double overhand grip

The double overhand grip is the most basic grip used in deadlift. It involves gripping the bar with both hands placed over the top of the bar in an overhand position.

This grip provides a balanced distribution of weight across the hands and allows for a more secure hold on the bar. This type of grip is ideal for beginners as it is easier to maintain the proper lifting form.

However, as the weight increases, this grip may become difficult to maintain due to the strain it places on the hands and grip strength.

2. Mixed grip

The mixed grip is another commonly used grip in deadlift. It involves having one hand in an overhand position and the other hand in an underhand position.

This grip helps increase grip strength, especially when lifting heavier weights as it reduces the likelihood of the bar slipping out of the hands.

However, this grip also creates an imbalance in the distribution of weight, which can lead to muscle imbalances if used repeatedly over time.

3. Hook grip

The hook grip involves wrapping the thumb around the bar first and then wrapping the fingers around the thumb and bar, effectively hooking the thumb to the bar.

This grip helps increase grip strength by providing a more secure hold on the bar. It is also less likely to cause muscle imbalances compared to the mixed grip.

However, the hook grip may require some practice to get comfortable with and may be uncomfortable for some lifters.

4. Strap grip

The strap grip involves using lifting straps to secure the bar to the hands, essentially bypassing grip strength altogether.

This grip is useful for those who struggle with grip strength or are unable to hold onto the bar due to injury or other reasons. It also allows for more focus on the target muscles being worked without the distraction of grip fatigue.

However, the use of straps can lead to dependency on them and reduces the work placed on grip strength, which may hinder overall strength gains.

5. T-bar grip

The T-bar grip involves using a T-bar instead of a traditional straight bar. The lifter stands within the T-bar and grips the handles on either side of the bar.

This grip is useful in targeting the upper back and lats more effectively compared to the traditional deadlift grip. It also places less strain on the lower back and legs.

However, not all gyms may have a T-bar available, and this grip may require some practice to get comfortable with.


Choosing the right deadlift grip depends on various factors such as grip strength, muscle imbalance, and personal preferences. Each grip has its own advantages and disadvantages and should be chosen based on the individual’s needs.

It is also important to vary the grip used in deadlift to prevent overuse of one grip and reduce the risk of injury. Experimenting with different grips can provide variation and challenge the body in different ways, leading to greater strength and muscle gains.

Lastly, always remember to maintain proper form and technique in any type of deadlift grip to avoid injury and achieve maximum benefits.

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