Which grip is best to use?
This is a tricky question I’m often asked when I’m coaching the deadlift. We need to balance reducing injury risk—such as a biceps tendon tear—with maximizing performance so you can lift heavier and stay healthy.
My approach is straightforward:
– Use a double overhand grip during warm-up sets until grip becomes the limiting factor or you can’t hold the bar for your work sets.
– When that point comes, switch to an alternate grip (one palm over, the other under) to help keep the bar from slipping.
This next step is important:
– Alternate your grip with each set, switching which hand is on top, and you can vary whether you’re facing the bar or facing away from it.
I’ve personally had no issues—injury or grip imbalances—using this method with myself or with clients.
Note: The hook grip is another option some lifters use. If you want more detail on that, there’s an article that covers it.
