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What is the proper way to grip a bar for heavy deadlifts?

4 min read

Asked by: Jessica Quinn

The double overhand grip is the most basic grip and what we teach all new lifters. You simply bend at the waist and squeeze the bar with your thumb around the bar. This grip is great for new lifters because they’re already learning so many new things.

What is the best grip for deadlifts?

Double overhand grip: A double overhand grip (also called a pronated grip) is the most common type of grip used in Olympic deadlifting. To perform the double overhand grip, simply reach down and grip the barbell with your left hand and right hand with both of your palms facing toward you.

How should I hold my hands when deadlifting?

For standard Deadlifts, your hands should be just outside your knees. Obviously, that changes based upon how wide apart your feet are. Gentilcore says, “I like to tell people to assume a power position with their feet for a standard Deadlift, which basically means the stance you’d use to perform a vertical jump.

Does it matter what grip you use for deadlift?

Take the double overhand grip. This is the classic way to hold the barbell, with both your palms facing you. This is the best grip to start with when you begin deadlifting, says Gentilcore. It’s the easiest, most intuitive, and probably the safest.

Should you switch grips on deadlift?

What is this? If you are a competitive powerlifter, then at some point you will need to consider switching to the mixed-grip deadlift. This is because you are lifting heavier absolute loads than the average person, and at a certain level, your legs, back, and glutes will outperform the strength of your hands.

Should you reverse grip deadlift?

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.

Is 315 a good deadlift?

Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.

How long should you hold a deadlift?

You don’t want to have to do a ton of extra warm-ups, because those will exhaust you. Set limits. Timed holds deliver a lot of bang for the buck, so you don’t want to or need to overdo them. Instead, limit yourself to 1 or 2 holds per training session, for 10-20 seconds per hold, max.

Does over grip cause imbalance?

Get a GRIP! How to Hook Grip the Deadlift

Why do my hands slip when I deadlift?

This might be harder if you have short arms while deadlifting. It differs slightly for everyone, but if you find that the bar slides away from you as you lift, you may be gripping too high up into your palm. On the other hand, if you find the bar is slipping to your fingertips, you should grip a little higher.

Why do my hands slip on deadlift?

Chalk and Straps
Sometimes your hands will slip on the bar because of sweat. The best solution for this is to use chalk. Chalk draws all the moisture from your skin, giving you a much firmer grip. If your gym doesn’t allow chalk, you could try using wrist wraps instead.

Do gloves help with deadlift?

Should You Wear Gloves While Deadlifting? No, you shouldn’t wear gloves while deadlifting because gloves padding effectively increases the barbell thickness and makes it harder to grip. Yet, if you’re only looking for a way to prevent calluses, then you may go with gloves, as they can help in minimizing that problem.

Should I use chalk for deadlifts?

Chalk should be staple for all lifters, as it is especially helpful when our hands are slippery from sweating or we’re using a poor quality bar. Chalk is there to help us hold onto the bar so that we get the most out of our deadlifts and don’t waste opportunities to build size and strength.

Which is better lifting straps or gloves?

New lifters tend to use weight lifting gloves due to the comfortability and support they provide. While more experienced lifters prefer using lifting straps as a tool to help them develop better strength and muscular growth.