Deadlifting is one of the best exercises to build strength, but how you grip the bar can make a big difference in your performance.
Picking the right grip can help you lift heavier weights, avoid injuries, and get stronger faster.
How about we take a look at all the popular deadlift grips, explain how they work, and help you choose the one that’s perfect for your goals?
Let’s get started:
Why Grip Matters in Deadlifting?
Your grip is the foundation of your deadlift.
If your grip is weak, the bar will slip out of your hands no matter how strong your legs or back are.
A good grip also keeps the bar steady and helps you maintain proper form.
Without proper form, you risk hurting yourself. Simply put, the stronger and more secure your grip, the better your deadlift will be.
Deadlift Grip Styles
There are several ways to grip the bar when deadlifting. The main ones are:
1. Overhand Grip
The overhand grip is the simplest and most common way to hold the bar. Both your palms face you as you grip the bar.
· Benefits: This grip is easy to learn and great for building forearm strength. It’s ideal for beginners and lighter weights.
· Drawbacks: As the weights get heavier, your grip might give out before the rest of your body does.
Use this grip for warm-ups or when focusing on improving your grip strength.
2. Mixed Grip
With the mixed grip, one hand faces you (overhand) and the other faces away (underhand). This prevents the bar from rolling out of your hands.
· Benefits: It allows you to lift heavier weights since the bar is more secure. It’s a favorite among powerlifters.
· Drawbacks: It can create muscular imbalances and increase the risk of biceps injuries on the underhand side.
Make sure to switch which hand is overhand and underhand during training to balance your muscle development.
3. Hook Grip
The hook grip is a type of deadlift grip that involves wrapping your thumb around the bar and then placing your index and middle fingers over your thumb.
· Benefits: This grip is incredibly secure and keeps your shoulders even, reducing the chance of imbalances.
· Drawbacks: It can be painful at first, especially on your thumbs. Over time, you’ll get used to it.
Many lifters use tape on their thumbs for comfort. This grip is worth learning if you’re serious about deadlifting heavy.
4. Snatch Grip
The snatch grip is a wide grip often used in Olympic weightlifting. Your hands are positioned much farther apart than in other grips.
· Benefits: This grip increases the range of motion, which works your upper back and traps more.
· Drawbacks: It can be tough on your shoulders and wrists, so it’s better for advanced lifters.
If you want to improve your overall mobility and strength, the snatch grip is a fun challenge to try.
5. Axle Bar Grip
The axle bar grip uses a thicker bar, which makes it much harder to hold. This deadlift grip is popular in strongman competitions.
· Benefits: It’s fantastic for building grip and forearm strength.
· Drawbacks: The thick bar can be difficult to manage for beginners or during very heavy lifts.
Try this grip if you want to take your grip strength to the next level.
How to Improve Deadlift Grip Strength?
The Tornado and Dynamo are THE BEST TOOLS to build serious grip strength and dominate every deadlift style.
Here’s why they work and how they’ll help:
1. Gripzilla Tornado
The Tornado is perfect for building the grip endurance and stability you need for deadlifting.
Keeps Your Grip Steady
Its friction-based resistance trains the muscles that stop the bar from slipping out of your hands, especially with overhand and hook grips.
Strengthens Fingers and Wrists
Whether you’re holding the bar for reps or maxing out, the Tornado targets the small muscles that make a big difference.
Uses Real Lifting Challenges
The way it works feels like holding a barbell and it’s great for improving grip under pressure.
Fixes Weak Spots
If one hand is weaker (common with mixed grips), the Tornado can help even things out.
2. Gripzilla Dynamo
The Dynamo is all about building thick, powerful forearms and a crushing grip.
Custom Resistance for Your Strength
You can adjust how hard it is, just like adding weight to the bar. Perfect for getting stronger grip muscles over time.
Works the Whole Forearm
The Dynamo’s twisting and rolling motions strengthen every part of your grip, especially for heavy deadlifts and mixed grips.
Thick Handles for Bigger Gains
It’s like training with an axle bar, making your grip tougher so the barbell feels easier.
How to Choose the Best Deadlift Grip for You?
Choosing the right grip depends on your goals and experience level. Here’s a quick guide:
· If you’re a beginner: Start with the overhand grip to build basic strength.
· If you’re lifting heavy: Use the mixed grip for extra security.
· If you want maximum grip strength: Try the hook grip or axle bar grip.
· If you’re an advanced lifter: Experiment with the snatch grip to work different muscles.
It’s also a good idea to rotate grips during your training to get the benefits of each one.
Common Mistakes and How to Avoid Them?
Here are some common grip mistakes and how to fix them:
· Using the same grip all the time: Mix it up to avoid imbalances.
· Gripping too loosely: Hold the bar tightly to keep it from slipping.
· Ignoring grip training: Don’t let weak hands hold you back, rather train them like any other muscle.
Over To You
Your grip can make or break your deadlift.
From the simple overhand grip to the challenging axle bar grip, there’s a grip for every lifter.
Experiment with different styles, improve your grip strength, and find what works best for you.
Now it’s your turn, which grip do you use for deadlifting?
Let us know in the comments below.
