How to strengthen grip for deadlift? How to Exercise Safely to Avoid Injuries

Reaching down and lifting up a big weight has a rough and primordial quality to it. The deadlift is the most basic of all compound movements, yet it can also be the most difficult—and gratifying. As lifters gain weight, it’s typical for them to have trouble holding on to the bar.

How to strengthen grip for deadlift
How to strengthen grip for deadlift

Fortunately, by focusing on certain exercises and techniques that will develop your grip strength, you may improve your deadlifting abilities and pull some very hefty weight.

What is the Definition of a Deadlift Grip?

What is the Definition of a Deadlift Grip?

A deadlift is a strength-training exercise in which a barbell is lifted with a hip hinge movement pattern. It’s a common powerlifting and weightlifting exercise that targets the posterior chain, which includes the lower back muscles, lats, trapezius, hamstrings, and erector spinae.

What Are the Benefits of Changing Your Deadlift Grip?

What Are the Benefits of Changing Your Deadlift Grip?

The double overhand grip, mixed grip, and hook grip are some of the hand positions used to grab the barbell during deadlifts. It is recommended that you alternate between several grip types to reduce the risk of injury (such as biceps tears) and muscle imbalances. Consider doing half of your working set with one grip technique and then switching to the other for the same amount of reps.

There are three common deadlift grips.

When practising deadlifts, Olympic lifters employ a variety of hand grips. Consider implementing the deadlift grip patterns listed below into your workout programme.

There are three common deadlift grips.
  • The most prevalent type of grip used in Olympic deadlifting is the double overhand grip (also known as a pronated grip). Simply reach down and grab the barbell with your left and right hands, palms facing towards you, to complete the double overhand grip.
  • A mixed grip deadlift is one that uses alternate grip techniques. The lifter places their dominant hand in an overhand grip and their non-dominant hand in an underhand grip (supinated) position to complete a mixed grip deadlift. A right-handed weightlifter, for example, would have their right palm facing them and their left palm facing away.
  • Hook grip: The hook grip is similar to the double overhand grip in that it requires both hands to be pronated. The hook grip, on the other hand, requires you to place your thumb between your middle finger and ring finger, or between your middle finger and index finger.

Grip strength is a limiting element when it comes to deadlifting high loads. When practising deadlifts, you must have a solid grip. If you’ve never lifted bigger weights before, start with pull-ups to improve your grip strength before attempting a heavy deadlift. Lifting straps can also help with the range of motion required for heavy lifting. Use straps and only lift a comfortable amount of weight if you’re doing deadlifts for the first time.

How to Exercise Safely to Avoid Injuries

Consult your doctor before starting an exercise programme if you have a past or pre-existing health issue. Proper exercise technique is critical for ensuring the safety and success of an exercise programme, but depending on your specific demands, you may need to alter each exercise to achieve the best results.

How to Exercise Safely to Avoid Injuries

Always choose a weight that permits you to maintain complete body control throughout the exercise. Pay great attention to your body when doing any exercise, and stop immediately if you feel any pain or discomfort.

Incorporate correct warm-ups, rest, and nutrition into your training regimen to see continuous growth and build body strength. Your capacity to adequately recuperate from your workouts will ultimately determine your results. Allow for adequate recovery by resting for 24 to 48 hours before training the same muscle groups.

How To Properly Grip The Bar For Deadlifts

  • The first step is to make sure you have a firm grasp on the bar that is parallel to your shoulders. Make sure your weight is evenly distributed across the bar. When you set your hands on the bar to grip it, be sure they are the same distance apart. One of the most common deadlifting errors I find among newer lifters is this.

    How To Properly Grip The Bar For Deadlifts
  • Place the bar in the middle of your hand. The following step is to actually grab the bar with the grip you’ve chosen. When you grip the bar, aim to keep it close to the base of your fingers and in the centre of your hand. You should feel the bar slide and lock into a specific position as you begin pulling.
  • Squeeze a few times and commit to your grip choice. Once you’ve got everything in place, remember to squeeze hard and keep squeezing until you’ve completed your set. Use your muscles and squeeze the bar as hard as you can to improve your grip. Consider leaving your ‘fingerprints’ on the bar.

How to Improve Your Grip Strength

Extending holds with the barbell are the best approach to improve grip.

Perform the following exercises at the end of your deadlift session:

  • Week one: 70% of 1RM * 10 second hold * 3 sets
  • Week 2: 70% of 1RM * 15 second hold * 3 sets
  • Week 3: 75% of 1RM * 10 second hold * 3 sets
  • Week 4: 75% of 1RM * 15 second hold * 3 sets

    How to Improve Your Grip Strength

Increase the weight only after you’ve completed all three sets of holds. Start with a lighter working weight (60 percent RM) and work your way up if it’s too heavy.

The objective is to have a demonstrable progression from week to week. You should find that your routine deadlift holds are becoming simpler. Also, to avoid cheating, use a timer or have an honest person count out loud for you – 10 seconds might feel like a lifetime while lifting maximal weights.

Why Should We Practice Grip Like This?

Why Should We Practice Grip Like This?

The most particular technique to work your grip for deadlifts is to train with barbell holds. The “Specific Adaptation of Imposed Demands” principle is used in strength training (SAID). This concept states that in order to adapt to a stimulus, you must set demands that are specific to the outcome.

You can work on your grasp using other methods all you want, but it won’t get any stronger unless you practise it in the setting you’re attempting to better.

What About Grip Supplements?

What About Grip Supplements?

Grip trainers and fat bars are examples of “grip accessories.”

Although these gadgets can help you improve your grip strength, the best way to get the most bang for your dollars is to hold your deadlifts for longer.

You are welcome to use any of these tools in addition to your training, but they are not required. In theory, general grip training should be good because you can get stronger at grabbing things, but particular training is required for the deadlift to be effective.

Should Straps Be Used During Training?

Should Straps Be Used During Training?

Straps can help you get through some of the harder deadlift sets, but they should only be used as a last resort if you’re having grip problems. If you frequently utilise straps, you’re not strengthening your grip in the way that it needs to be.

Regardless, practically every top lifter carries a set of lifting straps or figure 8 lifting straps in their gym bag.

F.A.Q how to strengthen grip for deadlift:

How can I improve my deadlift grip strength?

Double overhand lifts, pull-up variations, static holds, and static hanging from a pull-up bar are examples of these workouts. When completing these lifts, it’s critical to concentrate on clutching the bar as hard as possible to maximise forearm and hand engagement.

Why is it that my deadlift grip is so shaky?

Both hands are in a pronated position. When the weight grows big on deadlifts, this grip frequently fails. Because one side is stronger than the other, one hand usually fails before the other. As a result, when the overhand grip wears out, most lifters transition to a mixed grip, or alternate grip.

Is it true that deadlifts increase grip?

Grip is often the limiting factor in deadlift performance because these enormous weights are held in the hands. The basic act of deadlifting will improve grip strength dramatically.


Make sure the bar is properly situated in your hand after you’ve chosen your grip type. Your hands should be evenly spaced on the bar and straight under your shoulders. Before you pull the bar off the floor, consider squeezing it firmly and leaving ‘fingerprints’ on the surface.

Implement long holds at the conclusion of each deadlift rep, or use the progressive overload approach indicated above to strengthen your grip. Patience is required. If you stick to these rules over time, you’ll benefit from a firmer grip.

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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