Which grip do you use for dead lifts?

Summer_Lunatic

I recently discovered that if I have one hand facing out and one facing in the lift is much easier.

And more friends that dead lift is always cool too. :bigsmile:

moustache_sally

Yes! I thought that grip looked so awkward until I tried it.

funforsports

That is called the mixed grip and that is definitely the one I use as well.

ascrit

I have both hands facing in. I have tried using the hook-grip but sometimes it hurts my thumbs.

ironanimal

I use double overhand up to about 150kg, then mixed from there up.

b3st

Mixed

Iron_Lotus

mixed grip

juliemouse83

Mixed.

89nunu

overhand for warm up and romanian, mixed for the heavy ones.

Vonwarr

For a workout, double overhand until grip strength fails, then straps.

I save alternate grip for PRs as it can strain the bicep in the arm with the flipped hand, or build imbalances if over-used. I've tried hook grip as well, and pulled some fairly heavy weights with it, but it is somewhat painful at heavier weights.

usmcmp

I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.

Lleldiranne

When I went from a standard grip (both hands on top of the bar) to a split or alternating grip (what you do), I broke through my wall on deadlift weight. Ends up it was that my grip was not strong enough, not my legs, lol.

I do purposely switch my grip (which hand faces up and which is down) from set to set to help strengthen my grip on both sides.

mikejholmes

I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.

^This

Mia_RagazzaTosta

Mixed

cwolfman13

double over hand for lighter weights like warm-ups or if I'm doing Romanian Deads...mixed grip for heavier weight.

InForBacon

I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.

This

sewerchick93

double overhand for lighter weights, mixed grip for heavier

Chainbreaker

I mix and match all three. Hook grip most of ther time- as much as possible, palms forward on high rep Romanians, and mixed for heaviest weights (alternating hand postions with every set).

ItsCasey

Pretty much always mixed, but I pull sumo. If I pulled conventional, I'd probably try to get away with double overhand for as heavy as possible.

navyrigger46

I go to mixed after my warm up sets.

Rigger

belle_of_the_bar

Mixed, alternating which hand is facing inward.

JoRocka

overhand for warm up and romanian, mixed for the heavy ones.

this

I reverse my switch grip on my "cool down lifts" just so I try to keep my traps from getting TOO terribly unbalanced.

Flixie00

Trainer recommended mixed grip, which I started out with, but I prefer overhand (possibly because I use straps?).

erickirb

Mixed Grip on heavy deads, but I also rotate with hand is over and which is under.

Summer_Lunatic

I actually never considered switching the mixed grip. I'll def do that from now on.

MyOwnSunshine

Double overhand for now, but I think to increase my 1RM (currently 205), I'm going to have to switch to mixed grip.

steve_mfp

I use all 3 grips.

Both over-hand.

Hook-grip (this is where both grips are over-hand but you lock your thumb to the bar with your fingers).

and mixed, over-hand and under-hand (be sure to alternate hands every other set)

The most common is a mixed grip, this is because it helps to lock the bar on your pulls. However, some people avoid this because of possibly tearing a bicep...although that probably means that they did the pull wrong and/or they are pulling a weight that is too much for their body.

I personally do not believe in using wraps because if you need wraps you're creating an imbalance in your strength...you should focus on strengthening your grip more.

arghbowl

I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.

This

This x 2

darrensurrey

Overhand, thumbs on same side. Good training for climbing.

Cherimoose

I switch between both palms in (double pronated) and both palms out (double supinated). I figure double-supinated is how we often lift heavy things outside the gym, so might as well prepare for it. The downside is there's an increased risk of tearing your bicep, particularly when lifting enormous loads to failure. That can happen with a mixed grip too, on the supinated arm.

FrnkLft

Yeah I love the mixed grip, I think it looks awesome and I like how it's a clever solution to the bar slipping out.

Problem is it puts significant strain on the bicep of the supponated arm, and that can lead to injury. Since I'm not competing, I just use a double pronated grip until my hands fail, then use straps.

For all the other stress I have to put on my biceps, there's not need to screw around with a mix grip on heavy deads.