Acharger workout programs

The grip you use on the deadlift affects how much you can pull and what tradeoffs you accept.

Double overhand is the most natural grip with both palms facing you. It is also the weakest option because your thumbs are the limiting factor. Most people lose their grip before their back or legs give out. That limitation actually makes it useful for developing grip strength specifically, but it will cap how much weight you can pull.

Mixed grip with one palm facing you and one facing away eliminates the grip limitation and allows you to pull significantly more weight. The tradeoff is that the supinated arm is at a higher risk of a bicep tear, particularly if you jerk the bar or lose position. Over time it can also lead to uneven development and asymmetry if you always use the same hand in each position.

Hook grip wraps your fingers over your thumb rather than under it. When done correctly it is the strongest grip option and the one used by most competitive weightlifters and powerlifters. The downside is it is genuinely painful until your thumbs adapt to it, which can take weeks.

Personally I prefer straps. They remove the grip limitation entirely and let you focus on the actual lift. The only reason not to use them is if you compete in a federation that does not allow them or if grip strength development is a specific goal.

Are you training effectively? 🤔