Best Grip Training for Deadlift (I Wish I Knew This 5 Years Ago)

Your back can handle it. Your legs can pull it. But your grip strength for deadlift keeps failing you.

Most lifters hit a wall where their deadlift grip gives out long before their bigger muscle groups do.

The frustrating part? You know you can lift more, but your hands won't cooperate.

Let's fix that.

Why Your Grip Fails Before Everything Else

Your forearms are smaller than your back and legs. That's just anatomy. While your posterior chain can handle 400+ pounds, your grip strength might max out at 315.

Here's what happens during a heavy pull:

Your finger flexors try to wrap around the bar. Your thumb fights to stay locked. Your forearms burn. Then somewhere around rep 3 or 4, the bar starts slipping.

This isn't a technique problem. It's a weak deadlift grip problem.

The solution? Train your grip as seriously as you train everything else.

The 3 Types of Grip Strength You Need for Deadlifts

Not all grip strength is created equal. For deadlifts, you need three specific types:

1.       Crushing grip is what you use to squeeze the bar. Think of it like trying to crush a soda can. This comes from your finger flexors and palm muscles.

2.       Support grip is your ability to hold heavy weight for time. This is pure endurance. Your deadlift grip endurance determines whether you can hold that bar through an entire set.

3.       Pinch grip strengthens your thumbs and the sides of your hands. This matters more than you think, especially if you use hook grip.

Most lifters only train crushing grip with hand grippers. That's a mistake. You need all three.

How to Improve Grip Strength for Deadlift

Here are some workouts that are sure to help you get better:

Dead Hangs

Grab a pull-up bar and hang. That's it. Start with 3 sets of 20-30 seconds. Work up to 60 seconds or more.

Dead hang builds support grip like nothing else. Your entire body weight is trying to pull you off that bar, forcing your forearms to adapt.

Do these 2-3 times per week. Add weight with a dip belt once bodyweight feels easy.

Barbell Holds

Load a barbell to 110-120% of your max deadlift. Set it in the power rack at lockout height. Grab it with a double overhand grip and hold for 10-20 seconds.

This is specific grip training for deadlift. You're literally practicing the exact grip position you'll use during heavy pulls.

Do 3-4 sets at the end of your deadlift sessions. Your forearms will scream. That's the point.

Farmer's Walks

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Grab the heaviest dumbbells you can hold and walk 40-60 feet. Rest. Repeat for 4 sets.

Farmer's walks build both crushing and support grip while adding some real-world carry strength. Plus, they're great for your traps and core.

Start with dumbbells you can hold for the full distance without dropping. Add 5-10 pounds every week.

Hand Gripper Training

This is where tools like the Gripzilla hand grippers come in clutch. Unlike basic spring grippers, quality grippers let you progressively overload your crushing grip.

Do 3-5 sets of 8-12 reps with each hand. Focus on slow, controlled closes. If you can rep it out for 15+, move up in resistance.

Train these 3-4 times per week. Your hands can recover faster than you think.

Plate Pinches

Grab two 10-pound plates, smooth sides out. Pinch them together with one hand and hold for time. Start with 20-30 seconds.

This builds pinch grip strength and bulletproofs your thumbs. Critical for hook grip deadlifters.

Work up to 25-pound plates or add a third 10-pound plate for extra difficulty.

The Best Grip for Deadlifts

Let's talk grip styles.

Double overhand grip

Double overhand grip is the gold standard. Both palms face you. It's symmetrical, safe, and forces you to actually build grip strength instead of relying on leverage tricks.

The downside? Your grip will fail first. That's why most people switch grips.

Mixed grip

Mixed grip (one hand over, one under) lets you hold more weight. The alternating grip prevents the bar from rolling. But it creates imbalances and increases bicep tear risk on your supinated hand.

Hook grip

Hook grip involves tucking your thumb under your first two fingers. It's painful at first but incredibly secure. Olympic lifters use it exclusively.

My advice?

Train double overhand for as long as possible on every set. When your grip fails, switch to mixed or hook for your final heavy sets. This forces your hands to get stronger while still letting you hit your working weights.

Should You Use Lifting Straps?

Here's the truth about straps.

Straps let you pull more weight by removing grip as the limiting factor. For bodybuilders or people doing high-rep work, they're fine.

But if you want a stronger deadlift grip, straps are a crutch.

Use this rule: For your first 2-3 working sets, go strapless. Make your grip work. When your hands are completely fried and you still have heavy singles to hit, then strap up.

This way you build grip strength without sacrificing your deadlift training.

Want the express route to stronger hands?

Get a quality grip training tool you can use anywhere. Something like the Gripzilla Tornado that fits in your gym bag and activates 30+ muscles in your hands and forearms.

Five minutes a day. That's it.

Do a few sets while watching TV. Between work calls. Before bed. The frequency matters more than the duration.

Combine that with heavy barbell holds and farmer's walks twice a week, and your grip strength for deadlift will skyrocket in 4-6 weeks.

Grip Accessories That Actually Help with Grip Strength for Deadlift

Chalk is non-negotiable. Liquid chalk works great if your gym bans the powdered stuff. It dries your hands and increases friction without relying on tackiness.

Wrist rollers like the Gripzilla Dynamo and Gripzilla Tornado build serious forearm endurance and wrist strength. Roll the weight up and down for 3-4 sets. Your forearms will be on fire, but that translates directly to stronger deadlift holds.

Wrist wraps don't directly improve grip, but quality wrist wraps stabilize your wrists during heavy pulls, letting you focus on holding the bar instead of worrying about wrist pain.

Your 6-Week Grip Strength Program for Deadlifts

Here's a complete program to add serious pounds to your deadlift through grip strength training:

Weeks 1-2: Foundation

Monday/Thursday: 3 sets of barbell holds (10-15 seconds), 4 sets of hand grippers (10 reps)
Tuesday/Friday: 3 sets of dead hangs (20-30 seconds), 3 sets of plate pinches (20 seconds)
Daily: 5 minutes with the Gripzilla Tornado (morning or evening)

Weeks 3-4: Volume

Monday/Thursday: 4 sets of barbell holds (15-20 seconds), 5 sets of hand grippers (12 reps)
Tuesday/Friday: 4 sets of dead hangs (30-40 seconds), 4 sets of farmer's walks (50 feet)
Wednesday/Saturday: 3 sets with the Dynamo wrist roller (forearm endurance work)

Weeks 5-6: Intensity

Monday/Thursday: 4 sets of barbell holds (20-30 seconds), 5 sets of hand grippers (15 reps with heavier resistance)
Tuesday/Friday: 4 sets of dead hangs (45-60 seconds), 4 sets of farmer's walks (60 feet with heavier weight)
Wednesday/Saturday: 4 sets with the Dynamo wrist roller (increase weight or reps)

Test your max deadlift at the end of week 6. Most lifters add 30-70 pounds just from improved grip.

The Real Secret to Never Dropping a Deadlift

You want to know the truth?

Grip strength isn't built in one workout. It's built in a thousand small training sessions.

Every time you carry groceries without setting them down. Every time you hang from a bar for an extra 10 seconds. Every time you close a hand gripper during commercial breaks.

Your hands adapt to constant demand.

The lifters with unbreakable grips? They think about their hands every single day. Not just on deadlift day.

Start treating your grip training like a skill, not a workout. Practice it daily. Even if it's just 5 minutes.

Do this for 90 days and you'll never blame your grip for a missed deadlift again.

Wrapping Up

Your deadlift grip strength is probably the easiest weakness to fix in your entire program.

You don't need fancy equipment. You don't need a special program. You just need consistency and the right tools.

Start with dead hangs and barbell holds twice a week. Add in some quality hand grippers you can use daily. Throw in farmer's walks when you have time.

Do this for 6 weeks without missing sessions.

Your grip will stop being the limiting factor. Your deadlift will go up. And you'll wonder why you didn't prioritize this years ago.