Deadlift GRIPS - Overhand vs. Hook Grip vs. Mixed
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- Опубликовано: 13 дек 2024
- Deadlift Grip - The Unsung Hero of a Strong Pull
Deadlift grip is incredibly important for success when pulling big weight, and this becomes even more true as you progress through your lifting career and you’re pushing higher 1-rep maxes.
Check out our full Deadlift Guide: barbend.com/de...
In strength training, grip strength is what’s known as a limiting factor. A limiting factor is something that completely halts a lift or progress due to its capped level of abilities.
So in this scenario, your deadlift can only be as strong as what your grip can handle. Even if your back is strong, if your grip fails, then your deadlift progress will be halted.
Note: You can use straps to pull bigger numbers, but for this video we’re not discussing them.
There are three common grip styles for the deadlift and each have their benefits and drawbacks.
1. Double Overhand
Benefits: Great for building overall grip, hand, and forearm strength.
Drawbacks: You’ll be limited lifting to what your grip can handle.
2. Hook Grip
Benefits: Extremely secure and can be used in competition, also, it promotes symmetrical back development.
Drawbacks: Long and uncomfortable acclimation period.
3. Mixed Grip
Benefits: Extremely secure for competition and training, also, this grip is useful when working on bars with poor knurling.
Drawbacks: Asymmetric back development to a small degree.
All of these grip styles can be useful in training, and one’s grip preference should come down to their training and competition goals!
The 1 dislike came from the person who’s finger came off using hook grip
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@@ohyeahyeah7583 3
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@@justchris3350 Haha, love these live updates
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I use mixed grip and to prevent muscle imbalances I switch open and closed arm each set. Also bicep tears are ALWAYS the result of bad form, so don't be afraid to use mixed grip.
@hayrikharutyunyan7735 if you don't think someone is capable of bad form because of their size do you think doing something wrong repeatedly will bring absolute 0 gains or will someone get to x point eventually despite bad form but progressive overload?
Big guys can get form wrong and all it takes is one second slip up to undo all those correct lifts
double over hand is awesome for working out forearms and grip strength plus bicep tearing is something I want to avoid
Problem I have is that anything over 60kg for 8 reps the grip starts slipping after first set.
@@JD-vq7ln bro I have the same problem it's so weird.
@@JD-vq7ln try doing Hook grip when repping more than 6 reps and do overhand grip when going max lifts for 1 or 2 rep
double overhand grip = fairytale grip strength
hook grip = how to snap your thumb.
mixed grip = how to tear your bicep or cause muscle imbalance.
Hook grip is the safest
@Banx ok
@@jaxonsevero1045 lol
@@jaxonsevero1045 yupp but that's difficult to learn
good ol’ fashioned grippin’
Double overhand with strap works best for me, i am able to lift heavier weight as much as I'd lift with mix grip (personally i really like double overhand), Straps help a lot and if you don't compete then you should definitely consider double overhand grip with straps.
At this point Im doing hook grip and it actually doesnt hurt a single bit. You will get used to it. In the beginning I found that the heavier I went, the less pain I felt.
I feel more confident in using hook grip now!
I tore my bicep on mixed grip, now I do double overhand with straps.
But doing 1RM or just Simple workout
By doing 70% of my my 1rm
@@shaidiqbal6103 thanks a lot.. now i can never use mixed grip again
Must've been using shit form and not alternating.
I literally switch mixed grip every set, and make sure I'm doing even sets of deadlifts to fight imbalances cause someone I started off with got me worried about it when I started.
Thanks boss, trying to slowly switch to the hook grip, i'll have to try the thumb tape
Love it! Let me know how it goes! - Jake
BarBend did he ever let you know?
I always use mixed grip, but after watching your video I'm gonna switch to hook grip, thank you so much you explained it so well 💪
Nah mixed grip is most dumb thing you can do deadlifting you natural don’t grab things mixed why would you do it when lifting ?
What about a double underhand grip?
Is that a no go?
I was thinking the same thing
Its pretty dangerous for the biceps
@@gabrieljordan9977 Gotcha.. Is there just too much of a tendency to want to curl a little bit?
@@adamwoodie4029 Im really not sure but I've seen teared biceps in videos while deadlifting with mixed grip so i dont imagine what can happen with both hands facing front
@@gabrieljordan9977 Word.. Thanks for the comment
I like to start with conventional and once my grip starts to weaken I switch over to mixed, changing hands between sets. I noticed the first time I started going away from conventional that my lower back was less sore and my glutes were sore
Focusing on flexing the triceps when doing over under deadlift is the #1 way to prevent bisep tear
mixed grip gang
Bicep tear gang
Hook grip gang
@@thundergod7344 XD
🙋🏽
Yes
Very informational video, thanks!
As of right now, my grip is stronger than my back. Not sure how, but I’m fine with that.
When hook gripping, how do you keep it from rolling?
Idk what it is, but my form just feels more smooth on mixed and more comfortable, however... i do feel the bar like 1 inch off balance when i bring it to the floor which i can't feel at all while im repping so thats interesting. i'll try double over next time i've gotten stronger fore arms since then so maybe i wont feel it as bad or maybe i was compensating for my grip strength with my form back then.
Please share some resource/research proving that mixed grip causes muscle imbalance
i have never switched my mixed grip and now im scared
Same
Don’t use mixed grip shits bad and will cause in balance In shoulder and chest and even bicep
@Banx its fine but the chance of tearing your bicep is too much for me.
Same
People get bicep tears with mix grips, it is great if you're going to perform only one or two reps
Ever had issues keeping the shoulders touching or pent-up in double overhand? Should I lower the weight? I kind of feel like this is might result in an injury, but still want to be lifting heavier weights and working my lower back and hammys. I used to use mixed grip a long time ago but changed to focus on simultaneously building forearm strength
Double overhand. One day I'll crush metal with my grip.
What happens when you’ve been mix gripping on 1 side for too long and now your back is imbalanced? Currently my right posterior chain is much more developed than the left. Should I start mix gripping on the opposite side to catch up or simply continue using an overhand grip?
Well In my case I've never used mixed grip cause of the risk of tearing a bicep, but I think you should alternate the mixed grip to correct imbalances.
How long have you been mix grippimg for?
@@RZ6787 I did it on 1 side for like a year straight
Just switch over ig
just make you have your tricep flexed when doing mixed grip and your bicep will be protected when u go up
I got a lot stronger I been lifting and getting into the 4 hundred range and feel no injuries do you recommend a belt
On mixed grip do you put your dominant hand under or weak hand under or does it not matter
Doesn't really matter, but most folks do their dominant hand open, I believe! Try both and one will feel more natural. - Jake
When I use hook grip, after a few reps my fingers slip. Any tips?
Straps
months
Why mostly uses mixed grip any benefits?
I hate the mixed grip so much
Do you still deadlift 225?
@@annoyingmanchild9612 your grip aint shit don't get mad at me lmao
@@kefkapalazzo1 Hes mad cause you actually have grip strenght. Mixed grip is for softies.
Surprised you didn't go over straps! Good video though
Amazing content, guys! Great to see you guys have a YT channel. ❤
when i do overhand, there is pain on my left hand like a string in thumb about to pop.
Thanks for the video bro
Great video
mixed grip all the way!
My hands not big enough for the hook grip 😅
Forget mixed grip not worth the risk
What bar is this? It's friggin beautiful
Don't try and curl your deadlift and you won't tear your bicep 🤔
runningbear218 jeff gang
@@avocadorable9042 what are you trying to say jeffster
What? No mixed hook grips?
some people use mixed hook grip
Hooking is the only way to go about things
Where is my double overhand grip gang at?
The hook grip gives me a cringe vibe, because you could legit snap your thumbs if you're not careful. Reverse grip feels best for me.
Just use straps if overhand is too much. Simple.
And practice grip
Where my double underhand grip lads at?
My hands too small to hook grip lol over under for life son
From these videos i’ve watched, I seem to be the only person that uses a double overhand grip with my thumb over the top of the bar. I’m pretty intermediate (6’2/190lbs - 5pl8 1Rm) but I can yeet that shit off the ground better than with thumb tucked underneath. Should probably develop a hook grip variation but haven’t felt a need yet. I do my pull ups the same way too.
Anyone else?
Dont talk about other people. My grip is more than twice stronger than my deadlift
😂😂😂
Overhead grip?? Good info otherwise!
Dang autocorrect! Thank you for the feedback, Mike. - Jake
Leaving this comment for myself, Mixed Grip can Cause Muscle imbalance and BICEP TEAR…
Nobody:
Me the first time deadlifting: mix grip and lift all with my back and still somehow lift 300
Mixed grip is easier thats why.