Double overhand grip. This is typically the grip everyone starts off with.

Double overhand grip. May 9, 2019 · Learn how to use the double overhand grip for deadlifting, the hardest grip that builds stronger hands and forearms. Among the myriad techniques and strategies, the choice of grip stands as a crucial decision for lifters aiming to maximize their performance while minimizing the risk of injury. To perform the double overhand grip, simply reach down and grip the barbell with your left hand and right hand with both of your palms facing toward you. Sep 15, 2024 · Deadlift grip choice comes down to 5 different types. But you may also use a snatch grip or sumo grip on specific deadlift variations. Aug 24, 2023 · To do the double overhand grip, the lifter will set the hands shoulder-width apart along the bar in a pronated orientation, fingers and palms wrapped around it. Straps Lifting straps allow a trainee to use a double overhand grip at work set weights, and above, for example on a set of rack pulls in excess of a lifter’s 1-rep max from the floor, and barbell shrugs – exercises commonly done with weights in excess of max deadlifts. Jun 14, 2022 · Deadlift Grip Types The most common deadlift grips are the double overhand grip, mixed grip, and hook grip. We explore the different grips for deadlifts and how to perform each of them in this article. Find out the benefits, tips and examples of this grip training method by Jujimufu. The thumb will act like a wedge or a chock and hinder the bar from rolling out of your grip. In the world of powerlifting, the deadlift reigns supreme as the ultimate test of strength. For those of you who deadlift with double overhand grip (or started that way then switched), how much can you pull (repectively when did you switch) ? Do you train grip separately? Apr 28, 2025 · Conclusion: Selecting suitable deadlift grips helps to improve your lifting safety and performance. This technique is generally the weakest of the three, so unless you have a massively strong grip, I suggest avoiding this for the classic Deadlift. The bar will travel a little bit less to the lockout because this grip sets the bar lower in the fingers. While it’s less secure than the mixed grip, it can be a good option if you have strong grip strength. Hook Jul 20, 2017 · The advantage of the hook is that your shoulders are loaded symmetrically – both in internal humeral rotation – just like in the double overhand grip. This is typically the grip everyone starts off with. May 14, 2023 · The Double Overhand grip or simply Overhand Grip is the classic deadlift hand grip most people start with. Jan 18, 2024 · Double overhand grip is when you have two hands over the bar. Aug 7, 2020 · Find the best deadlift grip for you! Learn the pros & cons of double overhand, mixed, and hook grip to lift stronger & safer. The double overhand grip allows the new lifter to lift enough weight to sufficiently tax the musculature of the back, legs and hips during a heavy set of five deadlifts. Jul 6, 2025 · This question becomes a bit more nuanced for the non-competitor population. Here’s yours truly, deadlifting 260 kg with a hook grip in a competition in 2020. As your best grip for deadlift growth improves, experimenting with numerous deadlift Dec 21, 2024 · Double Overhand Grip: This grip involves using both hands in an overhand position. All these options have benefits and the best one for you depends on your preferences and deadlift goals. Let’s dive into the benefits of three prominent deadlift grips: the hook grip, mixed grip, and double-overhand grip. It's the most natural hand position and requires no learning curve. Aug 9, 2018 · The Double Overhand grip is the simplest to perform, just grab the bar with you palms down and squeeze as hard as you can. You can also gain significant levels of strength using the double overhand before your grip starts to become an issue. Mar 2, 2021 · You still grab the bar with a double overhand grip, with the difference that you stick your thumb under your index finger and maybe also your middle finger. For a completely new lifter, the double overhand grip is perfectly adequate. . This is also the most natural grip position that translates well into real-life activities, although it tends to be slightly weaker than its variations like the Hook and Mixed grip. While a very Apr 18, 2023 · The mixed grip can be better than the double overhand grip once your progression starts to plateau. Your starting position may be the double overhand hold, you advance to the mixed or hook grip, or you utilise straps to help with greater weight; the right grip will let you soar confidently and forcefully. Jun 3, 2025 · Deadlift Grip Variations Overhand Grip Hook Grip Mixed Grip Snatch Grip Axle Grip Overhand Grip Overhand grip is one of the most common grips for deadlifting of all varieties. Jan 13, 2022 · Double overhand grip: A double overhand grip (also called a pronated grip) is the most common type of grip used in Olympic deadlifting. The mixed grip is much better, as it prevents the barbell from rolling out of your hand, unlike the overhand grip. Jun 19, 2017 · Here's when you should use the double overhand grip, mixed grip, or hook grip when you are deadlifting. vmkvmjsn ipiii znvp whi drsrti ffbzi namo qcciua reokatr gzomo