Stronger grip

Improve yourdeadlift grip

Does the bar slip out of your hands before your back and legs are done? Here's how to improve your deadlift grip, right away and in the long run.

6 min read · Gymsetz

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Lifting straps for a better deadlift grip
The problem

Why your grip gives outfirst

In the deadlift your grip is often the weakest link. Your legs, glutes and back can handle much more than your forearms can hold. Especially on heavy sets or higher reps, the bar slowly slips out of your fingers.

The good news: with the right grip, a few tools and some targeted exercises you can fix this quickly.

Grip types

Which gripshould you use?

GripHowPros and cons
Double overhandBoth palms facing youTrains your grip best, but hits its limit first
Mixed gripOne hand over, one hand underMuch stronger, but uneven loading and more risk to the biceps of the underhand arm
Hook gripThumb trapped under your fingersVery strong and symmetrical, but painful for your thumb at first
With lifting strapsStrap around wrist and barGrip is no longer a limit, but not allowed in competitions
Instant results

5 tips for abetter grip.

  1. Crush the bar

    Don't just hold the bar, actively squeeze it. That creates more tension in your forearms and a more stable lift.

  2. Set the bar low in your hand

    Let the bar sit close to your fingers instead of in the middle of your palm. It rolls less and your skin folds less.

  3. Use chalk

    Chalk removes sweat and adds friction. Do check whether your gym allows it.

  4. Pick a bar with good knurling

    A bar with rough knurling slips less than a smooth or worn-out one.

  5. Use straps for your heaviest sets

    Do your warm-up sets without straps and only use lifting straps once your grip would limit the set. That way both your grip and your back get trained.

Long term

3 exercises forstronger hands.

Farmer's walk

Walk 20 to 40 metres with a heavy dumbbell or kettlebell in each hand. 3 sets at the end of your workout.

Dead hang

Hang from a pull-up bar as long as you can. Work up to 60 seconds. Good for your grip and your shoulders.

Static hold

Lift the bar to lockout and hold it for 10 to 20 seconds with a weight above your working weight. Do this in a rack.

Mixed grip? Alternate

If you use a mixed grip, alternate which hand is under each set. That stops one side from getting much more load.

For your heaviest sets

Grip is noexcuse anymore.

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FAQ

Questions aboutdeadlift grip.

How do I get a stronger grip for the deadlift?

Train with a double overhand grip for as long as you can, use chalk and add farmer's walks, dead hangs and static holds to your program.

Is mixed grip bad?

No, many strong lifters use it. It does load your body unevenly and there's more risk of injury to the biceps of the underhand arm. So alternate.

Do lifting straps make your grip weaker?

Not if you use them smartly. Do your lighter sets without straps and only use them for the sets where your grip would otherwise fail.

What is a hook grip?

With a hook grip you wrap your thumb around the bar and trap it under your index and middle fingers. It's very strong, but hurts for the first few weeks.

Guide

How to use lifting straps

Step by step.

Comparison

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Calculator

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Don't let your griphold you back.

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