Which grip do you use for dead lifts?

Summer_Lunatic
Summer_Lunatic Posts: 543 Member
in Fitness and Exercise
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:
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Replies

  • moustache_sally
    moustache_sally Posts: 3
    Yes! I thought that grip looked so awkward until I tried it.
  • funforsports
    funforsports Posts: 2,656 Member
    That is called the mixed grip and that is definitely the one I use as well.
  • ascrit
    ascrit Posts: 770 Member
    I have both hands facing in. I have tried using the hook-grip but sometimes it hurts my thumbs.
  • ironanimal
    ironanimal Posts: 5,922 Member
    I use double overhand up to about 150kg, then mixed from there up.
  • b3st
    b3st Posts: 1,350 Member
    Mixed
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
    mixed grip
  • juliemouse83
    juliemouse83 Posts: 6,663 Member
    Mixed.
  • 89nunu
    89nunu Posts: 1,082 Member
    overhand for warm up and romanian, mixed for the heavy ones.
  • Vonwarr
    Vonwarr Posts: 390 Member
    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
    usmcmp Posts: 21,219 Member
    I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    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
    mikejholmes Posts: 291 Member
    I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.
    ^This
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    Mixed
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    double over hand for lighter weights like warm-ups or if I'm doing Romanian Deads...mixed grip for heavier weight.
  • InForBacon
    InForBacon Posts: 1,508 Member
    I train with the knuckles of both hands facing forward until my grip fails, then I switch to mixed grip.
    This
  • sewerchick93
    sewerchick93 Posts: 1,438 Member
    double overhand for lighter weights, mixed grip for heavier
  • Chainbreaker
    Chainbreaker Posts: 124 Member
    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
    ItsCasey Posts: 4,021 Member
    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
    navyrigger46 Posts: 1,301 Member
    I go to mixed after my warm up sets.

    Rigger
  • belle_of_the_bar
    belle_of_the_bar Posts: 474 Member
    Mixed, alternating which hand is facing inward.
  • JoRocka
    JoRocka Posts: 17,525 Member
    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
    Flixie00 Posts: 1,195 Member
    Trainer recommended mixed grip, which I started out with, but I prefer overhand (possibly because I use straps?).
  • erickirb
    erickirb Posts: 12,294 Member
    Mixed Grip on heavy deads, but I also rotate with hand is over and which is under.
  • Summer_Lunatic
    Summer_Lunatic Posts: 543 Member
    I actually never considered switching the mixed grip. I'll def do that from now on.
  • MyOwnSunshine
    MyOwnSunshine Posts: 1,312 Member
    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
    steve_mfp Posts: 170 Member
    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
    arghbowl Posts: 1,179 Member
    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
    darrensurrey Posts: 3,942 Member
    Overhand, thumbs on same side. Good training for climbing. ;)
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    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
    FrnkLft Posts: 1,821 Member
    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.

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