One of The Best Exercises
Deadlifting is probably one of the best exercises for gaining muscle and overall strength. The exercise strengthens your laps, trapezius, thighs, abs, and biceps. Now, there are several ways how one can perform a deadlift. In this article, we will discuss how to find the best deadlift grip for you. But, why do we have to discuss that? Isn’t every deadlift grip equally good? No, it’s not.
We have to discuss what the best deadlift grip for you is for the following reasons:
- One of the main reasons gym enthusiasts stall in their deadlift progress is grip weakness.
You’ll never get there if your grip is weak even though your posterior chain can pull head-spinning pounds.
To maximize your deadlift performance, you will have to progressively build your grip strength.
- Figuring out your ideal grip reduces your risk of injuries.
When your grip starts to malfunction, it’s a tempting task to compromise your body to keep that deadlift bar moving.
To compromise body to keep the deadlift bar moving, people usually round their lower back, shoot their hips ahead of shoulders, and other dangerous shortcuts.
These shortcuts are extremely dangerous and they can lead to seriously serious injuries.
If you have some knowledge of deadlift grips, you probably know that there are four types of deadlift grips:
- a) Mixed Grip
- b) Double Overhand Grip
- c) Hook Grip
- d) Strapped Double Overhand Grip
Out of all of these grip types, what’s the one that’s best for you? We’ll give you an answer to that important question in this article. You have to keep in mind that only one of these grip types is good for you and the other three aren’t.
In this article, we will go to the core of dead-lifting grips; we will talk about the advantages and disadvantages of each of the grip types, and so on.
So, let’s start…
Read More: How To Strengthen Grip
Deadlift Grips in a Nutshell:
Before we start talking about the four main types of deadlift grips, let’s talk about deadlift grips in general. There are three very simple rules when it comes to gripping that will improve your gripping performance no matter what gripping type is dear to your heart. These are those simple rules:
Use Your Fingers to Grip The Bars:
There’s one mistake almost everyone who deals with deadlifting makes and that’s gripping the bars with palms. You should never grip with your palms. Use your fingers to grip them.
Squeezing The Bar Hard:
If you want to improve your strength on the deadlift exercise, just grip the bar as if your life depends on that.
Good Grip Forms:
Watch this video to find out how to properly set up for a deadlift grip. Not setting up properly for a deadlift grip can lead to numerous problems.
Now, let’s talk about the four deadlift gripping types:
a) Double Overhand Grip:
That grip looks like this:
This type of deadlift grip is excellent for beginners. These are the advantages of the Double Overhand Grip:
- Evenly Distributed Weight
There’s only one disadvantage to this grip and that’s the limited amount of weight you can pull.
b) Mixed Grip
There’s only one advantage to this type of grip and that’s the ability to hold much more weight than the grip we mentioned first the double overhand grip.
The mixed grip also has some disadvantages:
- It makes your torso rotated and thus makes your body imbalanced.
- The palm-up arm’s biceps get strained when doing this grip.
c) Hook Grip:
This type of grip has more disadvantages that advantage. The only advantage to this grip style is locking the bar in place without having it rolling.
The disadvantages of the hook grip are:
- Resetting the Grip Often
- Only Suitable to Powerlifters
d) Strapped Overhand Double Grip:
There are no disadvantages to this grip type. However, this grip style is only recommended to experienced deadlifts. Using straps for Deadlifting will allow you to pull more weight.
The Bottom Line:
So what’s the best deadlift grip style for you? If you are a beginner, the best one is the double overhand. If you are an advanced dead-lifter, then opt for the mixed grip. Avoid at all costs the hook grip. If you are advanced, you can also use the strapped double overhand grip.