Deadlift Grip

[Train2Failure]

Was watching a video on deadlift grip and how it can be better to use a double-overhand and as it avoids postural problems and tears in the bicep.

However, I don't know if it's useful in powerlifting because of the grip issue. Although, apparently strongman and deadlift competitions use a thinner bar and allow straps, which is why it can work.

What's the go here?

I am currently training light hypertrophy because of injuries, but usually train for functional explosive strength and am looking to compete in powerlifting and strongman in the future.

[Irredess]

hard to max with double-overhand, that is where the hook grip comes in to save the day

[jamon17]

I typically use double overhand until I'm at a weight where I can no longer keep my grip...then switch over to hook grip to finish out my sets. Seems to be working well, deadlift and grip strength are on the up.

[tonenotbulk]

I use mixed grip for every set, even warm ups, and haven't had problems. Some people only use mixed grip for heavier sets, and some alternate which hand is over and under.

Also, powerlifting competitions don't allow straps.

[DankDangles]

hard to max with double-overhand, that is where the hook grip comes in to save the day

I've tried to develop hooked grip but it tears the nail and side of my thumbs to shreds. Can't figure out how Oly lifters do what they do.

As for muscle balance, I would alternate the mixed grip in terms of which hand is under and which is over. This should minimize the imbalance (reserve your most comfortable mix grip orientation for your PR sets).

[melvin2345]

I've tried to develop hooked grip but it tears the nail and side of my thumbs to shreds. Can't figure out how Oly lifters do what they do.

What helps for me is to cut the thumbnails as short as possible, and tape your thumbs. Those two things alone made a huge difference.

[DankDangles]

What helps for me is to cut the thumbnails as short as possible, and tape your thumbs. Those two things alone made a huge difference.

Interesting suggestion; I will pick up some tape next time I'm at the pharmacy. Did you find it difficult to develop the grip? For me it's more about the distraction of the discomfort than the actual effectiveness of the grip.

[adpowah]

A few months ago I gave up straps and went to over under and stopped having grip problems. I wasn't super concerned about the bicep tearing risk and it never overly stressed my bicep (I probably lift too little for that to be a concern). I recently started working on my mobility a lot more and picked up a book by Kelley Starrett and he pointed out that the over under is a dead end grip since you only use it for dead lifts. He doesn't deny that it is best for PRs but that regular use will not translate into any other lift. For someone that is focused on powerlifting that may not be an issue but for others it may. I still practice over under but I have dialed it down quite a bit. Unfortunately I have to use straps occasionally since my double overhand grip is nowhere near as strong as my over under. YMMV

[melvin2345]

Interesting suggestion; I will pick up some tape next time I'm at the pharmacy. Did you find it difficult to develop the grip? For me it's more about the distraction of the discomfort than the actual effectiveness of the grip.

Use it on light weights to get used to it. When first doing hook grip, I used it on every rep on every set. You get used to it very quickly that way. Currently, I only use hook when I go over 450 or so. I don't notice any pain or discomfort anymore.

[Silentpoet]

A few months ago I gave up straps and went to over under and stopped having grip problems. I wasn't super concerned about the bicep tearing risk and it never overly stressed my bicep (I probably lift too little for that to be a concern). I recently started working on my mobility a lot more and picked up a book by Kelley Starrett and he pointed out that the over under is a dead end grip since you only use it for dead lifts. He doesn't deny that it is best for PRs but that regular use will not translate into any other lift. For someone that is focused on powerlifting that may not be an issue but for others it may. I still practice over under but I have dialed it down quite a bit. Unfortunately I have to use straps occasionally since my double overhand grip is nowhere near as strong as my over under. YMMV

I use it for shrugs too. Saw an impressive Dan Green video where he used it for stiff leg deadlifts at 615 pounds. I usually do my last warmup and my working deadlifts with a mixed grip. On shrugs I pretty much have to use a mixed grip. And usually without chalk unless I am doing them at home. I just never got anything out of straps. Stiff leg/romanian deadlifts are the most grip taxing for me, reps plus weight. Tried a mixed grip on those but not sure it really helped. Chalk did more for me than a mixed grip on those. But my focus may have been off the time I tried them mixed.

I have never tried hook grip. So I can't comment. Might be worth it at least on stiff leg deadlifts.

What actual work I do for grip is the Shrugs, and hammer curls also hit the forearms pretty hard. I also never use straps on any pulling move. I have done heavy negative deadlifts ala Bob Peoples. I have a titan's telegraph key that I need to start using. Just trying to figure out where to best fit in some grip work. I want to get it in my program before grip does become an issue even though it never has before.

[Rusty56]

took me about a week to get pretty used to hook grip. after 3 weeks of using it I don't even feel it anymore. Just use if for everything at first and you'll get used to it.

[308smk]

Tape the thumbs with athletic tape for hook grip or just use a mixed grip.