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Old 06-28-2011, 07:57 AM   #1
Andrew Milligan
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Deadlift grip

I see a lot of people using one hand over the bar and one hand under the bar for their grip during deadlifts. Is this proper form? Currently, I have been doing deadlifts with two overhand grips. Any suggestions?
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Old 06-28-2011, 08:10 AM   #2
Stu Christensen
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Re: Deadlift grip

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Originally Posted by Andrew Milligan View Post
I see a lot of people using one hand over the bar and one hand under the bar for their grip during deadlifts. Is this proper form? Currently, I have been doing deadlifts with two overhand grips. Any suggestions?
Double overhand is safer as you get heavier and the risk of bicep tears increases if you are over/under. However, it is also just a great way to lift!

I personally go double overhand as long as my grip can take it, then turn to an over/under grip. I only use straps when I'm not training my grip and focusing on working my back/lats/traps etc and maxing out for some reason or doing a few higher reps with really heavy weight. Although, my grip is strong enough that I can hold on to anything I can deadlift....I'm lucky.

My advice, continue double overhand as long as you can, then go to over/under. If grip is an issue, do a little extra grip work once or twice a week.
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Old 06-28-2011, 08:20 AM   #3
Adam Spang
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Re: Deadlift grip

Ever since I tried the one over/one under grip I haven't even lifted once with the double over hand... I find it to be more comfortable and I don't think I could lift as much the other way, but then again I haven't tried...

One over/one under is also good in pull-up progression for beginners when you are trying to get your strength to do WOD's with a lot of pull-ups...it worked for me anyways.
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Old 06-28-2011, 08:32 AM   #4
Barry Corcoran
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Re: Deadlift grip

Hi Andrew,

I use one under one over always have, just find it way more comfortable,i never use staps,belt or gloves, just a nice bag off chalk.im hoping ill be deadlifting three times my own body within the next 8 months at 80kg,fingers crossed

Last edited by Barry Corcoran; 06-28-2011 at 08:35 AM..
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Old 06-28-2011, 08:59 AM   #5
Andrew Milligan
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Re: Deadlift grip

Thanks for the help, everyone!
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Old 06-28-2011, 09:06 AM   #6
Nalin Prabhu
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Re: Deadlift grip

Double overhand with a hook grip- only way I've ever held a bar.. unless its axle DLs, then I use the mixed grip.
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Old 06-28-2011, 10:39 AM   #7
Tim Nakashima
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Re: Deadlift grip

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Originally Posted by Nalin Prabhu View Post
Double overhand with a hook grip- only way I've ever held a bar.. unless its axle DLs, then I use the mixed grip.
Same here. Double-overhand and hook when I need it.
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Old 06-28-2011, 03:24 PM   #8
Eric Shuty
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Re: Deadlift grip

Bottom line, your grip is stronger with an alternate grip...

And since everyone always like to quote Rippetoe, he recommends an alternate grip for heavier sets. I do ALL my deadlifts with an alternate grip because why would I change grips in the middle of my sets? My grip stays strong from using a standard grip and rarely using straps on any accessory exercises (all sorts of heavy rows, stiff deads, Farmer's walk, etc). As for bicep tears, I have never heard of it happening in beginners or intermediates and only rarely have heard of it in advanced lifters...so I wouldn't worry about it.

But it's your world, so use whatever grip you feel comfortable with....

Last edited by Eric Shuty; 06-28-2011 at 03:40 PM..
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Old 06-28-2011, 04:57 PM   #9
Jason Peacock
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Re: Deadlift grip

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Originally Posted by Nalin Prabhu View Post
unless its axle DLs, then I use the mixed grip.
It seems like this defeats the purpose of using a fat bar? The fat bar is to work your grip, but a mixed grip skips that. Unless it's in a competition, then anything goes, but I assume a comp w/fat bar would specify a clean grip for this reason?
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Old 06-28-2011, 05:11 PM   #10
Michael Dowling
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Re: Deadlift grip

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Originally Posted by Eric Shuty View Post
Bottom line, your grip is stronger with an alternate grip...

And since everyone always like to quote Rippetoe, he recommends an alternate grip for heavier sets. I do ALL my deadlifts with an alternate grip because why would I change grips in the middle of my sets?...

for bicep tears, I have never heard of it happening in beginners or intermediates and only rarely have heard of it in advanced lifters.
this all seems to make sense, i use to do double overhand until i couldn't do any longer then switched to mixed grip. but maybe i'll just do them all alternate grip as i feel stronger that way and it's more comfortable.
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