There is mixed feelings when it comes to grip style on deadlifts. But grip width, position & strength really make a difference on building your back, supporting muscles & any other benefits associated with deadlifts.
So it begs the question, ” What grip style is best for deadlifts?”
Here is the pros & cons to all grips.
Over & Under (Mixed Grip) = More Power
One of the most common grip styles taken on deadlifts is no other than the over-under, most noted as the powerlifter grip.
The name represents raw power and weight your able to handle & generate through the grip.
Many use them if you notice during real heavy sets. The grip allows you to hold onto the bar for longer even during the most crucial part of finish the deadlift, the lockout.
The downside to this grip is the possibility of creating grip imbalances. With the mixed grip, one side tends to make up for the slack of the other side.
This will make all other exercises suffer due to imbalances. Your best shot is to vary grips from time to time.
Double Over Hand Grip Pros
Double overhand is not so common with deadlifts compared to the grip you use for shrugs.
This grip is your default grip for gripping a bar; but sadly, the same cannot be said for the deadlift.
Many lifters make the mistake of neglecting this grip because they cannot pull as much weight as they could.
However, using this grip can drastically improve strength & muscle balance.
Other than the “not lifting as much” weight part. It is a standard grip and shouldn’t be avoided.
Think of the grip as the double overhand minus the thumbs wrapped around.
For some, the hooked grip allows them to lift more. For others, the bar slips off much quicker and easier.
In some rare occasions, many can hold the bar a lot easier without the muscle fatigue. That is good for getting extra reps and conditioning.
Biggest cons we see in this revolves around maintaining and holding the bar on the initial pull. Secondly, they further impair your grip.
If your grip is weak now, then using a hook style grip can further promote that. You will notice that without the thumbs wrapped around, you cannot get a firm grip by clenching your fist.
It makes holding onto the bar a bitch.