Deadlift Grip: 3 Grip Variations to Hoist More Weight
As Strongman Jon Paul Sigmarsson once said – “There is no reason to be alive if you can’t do deadlifts!”
I’d like to think Sigmarsson was just displaying a touch of showmanship… but there’s no denying the deadlift is an awesome lift. The king of lifts in my opinion.
However, it’s not so awesome when you can’t hold the dam barbell. Here are 3 technique varations you can use to make fix that:
Mixed Deadlift Grip:
The mixed grip is when one hand is turned around to face away from yourself, while the other remains in an overhand position. This prevents the bar from rolling out of your hands.
When using mixed grip, try to limit its use to your heavier sets. Stick to double overhand on your warm-ups to maintain gripping strength.
Hook Deadlift Grip (only if you hate yourself)
The hook grip is a double overhand grip made stronger by trapping your thumb between the bar and the first couple of fingers. This literally creates a “hook”.
The hook grip hurts, and by hurts I mean – getting your thumb stuck in a vice kind of hurt. There’s no way around this but to use it more and get used to it. Personally I’m too much of a wimp to use hook grip and therefore prefer mixed grip, but it’s certainly a great tool to have in your arsenal.
Low Deadlift Grip Hand:
The majority of people hold the bar in the middle of the palm. If you grip the bar mid-palm, the bar will eventually pinch on the skin and slide into the fingers usually causing pain, disruption of the form or dropping of the bar.
Instead deadlift with the bar low in your palm, close to your fingers. It sounds counterproductive but try it out and you’ll instantly feel a difference. As a little bonus, it can also help prevent torn calluses.
There you have it – Three effective ways to “cheat” your way towards better gripping strength.
If you’ve finished feeling disappointed as you wanted to increase your deadlifting gripping strength; I wrote this for you – click here.