July 2, 2022

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What is the primary difference between mixed grip and overhand grip for deadlifts?

6 min read

Asked by: Tony Green

A mixed grip deadlift is when you place one hand underhand and one hand overhand on the bar. The mixed grip can be stronger when compared with the double-overhand grip because it prevents the bar from rolling in your hands. But, one risk of the mixed grip deadlift is that it can lead to muscular imbalances.

Whats the difference between deadlift grips?

The deadlift requires a strong grip because you won’t be able to lift a weight you can’t hold with your hands. Strengthening your grip helps you hold the weight longer. The two grips commonly used for deadlifts are the overhand grip and the mixed grip.

Which grip is better for deadlift?

1. If you’re new to deadlifting, start with a double overhand grip. 2. Once you reach this point, use a double overhand grip for all warm-up sets and an alternating mixed grip for your heaviest working sets.

Why do people deadlift with a mixed grip?

The benefit of the mixed grip deadlift is that at heavy loads it will allow you to lift more. This is because squeezing the weight between the opposite-facing hands gives your grip strength a boost. Grip is often the weakest link when deadlifting and the mixed grip is a neat way around that – at heavy loads.

What is the difference between overhand alternating and hook grip and why do you use different grips?

That's not the huge issue especially if you pay attention to it but hook gripping allows you to both pack your lats and shoulders equally during every deadlift.

Is hook grip better than mixed?

The primary benefit of hook grip is that it is as strong (maybe stronger) than mixed grip, but without the asymmetry of mixed grip. The added friction of the thumb against the bar also makes the deadlift hook grip slightly better, and subsequently stronger, when compared to a mixed grip.

What are the different types of deadlifts?

Different types and variations of the deadlift

  • Sumo Deadlift. …
  • Hex or Trap Bar Deadlifts. …
  • Snatch Grip Deadlift. …
  • Romanian Deadlift, Stiff Legged Deadlift, Straight Leg Deadlift. …
  • Deficit Deadlift / Rack Pulls. …
  • The Hack Lift. …
  • Conventional Deadlift.


How much harder is double overhand deadlift?

The double overhand grip is the hardest grip for deadlifting, the world record may be 700lbs or 317kg while Eddie Hall’s record deadlift is 1102lbs or 500kg in straps!

Why is my deadlift grip so weak?

You’re not alone; many people have this issue when they start deadlifting heavy. Most of us don’t have well developed grip strength, leading to a weak grip deadlift. Grip takes much longer to develop than leg and back strength, as your legs and back can lift more weight off the floor than your hands can hold onto!

Why is my deadlift so weak?

There are two main reasons why you are weak off the floor in the deadlift: (1) the muscles responsible for generating force off the floor are underdeveloped, or (2) you lack efficient technique in the start position of the deadlift. In order to implement solutions, you first need to understand the root of the problem.

Should you alternate grip deadlift?

You can automatically deadlift more weight without having to train your grip strength. In fact, some powerlifters say that deadlifting with a mixed grip can boost their griping abilities up to 20% compared with the regular double overhand grip (both hands facing down).

What is double overhand grip?

When a novice is first introduced to barbell training, she learns to take a basic double overhand grip on the barbell when performing the deadlift. The double overhand grip is exactly what it sounds like: both hands are pronated (palms down) with the thumbs and fingers wrapped around the barbell.

What grip is best for RDL?

The snatch-grip Romanian deadlift is simply a wider grip variation of the RDL that allows greater range of motion and changes the demand on the back and shoulders in keeping the bar close to the body. With your feet in the pulling position and holding the bar in a snatch grip, set your back tightly in a complete arch.

Can I use straps with mixed grip?

It does not make sense to use straps with a mixed grip. They are redundant when used together because they both perform exactly the same function: they allow you to grip the bar for heavy deadlifts without having your grip strength limiting you.

Can you deadlift more with straps or mixed grip?

Lifting Straps for Deadlifts



You can use chalk to help with your grip, and you can use a mixed grip to help keep the bar in your hands. However, if you’re doing high-volume deadlifts at heavy weights, you should try to use lifting straps as it will allow you to push yourself even harder.

How do you use deadlifts with mixed grip straps?

Don't have the strap pointing away from you you actually want to strap it come underneath. And then point back towards you on the bar.

Do straps make deadlift easier?

Straps decrease the neurological stress of heavy deadlifts, snatches, and pulls. They can be a good idea during a deloading period where you want to let the CNS recover. They can also be used once in a while to be able to handle a greater volume of heavy work with less ill effect.

Does deadlift increase forearm size?

Deadlifts and squats are primarily lower body exercises and will not increase the size of your arms. Depending on the type of deadlift or squat that you do, your arms will sometimes work to hold on to weight or to stabilize your body.

Do wrist wraps help with deadlift?

Wrist straps will help you lift more weight if your grip is the limiting factor. This could be the case in exercises like the deadlift, barbell row, or chin-up.

Should I use wrist straps for deadlifts?

Are a great option so that's when I would use a wrist strap just like a wrist wrap. These can become a crutch. So I don't want to use them all the time on my deadlifts or my deadlift variations.

Are figure 8 straps better?

Figure 8 straps are the ideal choice for deadlifting, as they keep you feeling more locked in with the bar. In fact, a pair of correctly positioned Figure 8 straps are so secure that some lifters opt to not even wrap their thumbs around the bar!

Are wrist wraps cheating?

Don’t think about wrist straps cheating, or are wrist wraps wrong to use because there isn’t any cheating per se. But if you use them during a competition, then it is considered cheating.

How much weight do straps add to deadlift?

Depending on the exercise, I’ve found you can often lift up to 20-30% more with straps compared to going barehand. For instance, let’s say you could Hang Power Clean 225 pounds with straps. But without them, anything above 180 slips out of your hands. That’s 45 pounds you’re leaving on the table!

How do I increase my deadlift grip strength?

So how can you maximize your deadlift grip? The key is to hold maximal weights for longer at the top of each rep. Once you finish the lift, squeeze and hold the bar in your hands for 10 seconds. This will be the most specific method for increasing grip strength.

How much does chalk help deadlift?

While it’s hard to quantify exactly how much chalk can help the deadlift, I would say from experience it increases my deadlift by about 20% because I tend to have more moisture on my palms, and I struggle to get my reps in at heavier weights and for higher repetitions if I don’t use chalk.

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