Which grip is best to use? This is a tricky question I’m often asked when I coach people in the deadlift. We need to balance injury prevention (like avoiding a bicep tendon tear) with allowing for strong, efficient performance.
My approach is simple:
– Use a double overhand grip during warm-up sets until it becomes a limiting factor or you can’t maintain your grip on your work sets.
– Switch to an alternate grip (one hand over, one hand under) to help keep the bar from rolling out of your hands.
– Alternate your alternate grip every set, switching left- and right-facing grips.
I’ve found this method works well for me and for my clients, with no injuries and no grip imbalances.
Side note: Some people will bring up the hook grip. That’s an option too. We get it—you’re probably stronger than us.
Side note (Part 2): If you want to know more about the hook grip, there’s a lot to learn.
