How to train grip strength for deadlifts? Why is my deadlift grip so bad?

If you want to deadlift big weights, you need to have a strong grip.

How to train grip strength for deadlifts
How to train grip strength for deadlifts

Here are four exercises that will help you how to train grip strength for deadlifts and improve your performance on the deadlift.

Grip Styles for Deadlifting: Three Types

Grip Styles for Deadlifting: Three Types

There are three main types of grips used in deadlifts:

Overhand Grip with Two Hands

Overhand grip is the most common grip used in deadlifts. In this grip, your palms face your thighs and you use both hands to hold the bar.

Underhand Grip with Two Hands

Underhand grip is less common, but some lifters prefer it. In this grip, your palms face away from your thighs and you use both hands to hold the bar.

One-handed Grip

One-handed grip is not recommended for beginners, but more experienced lifters may use it occasionally for a challenge.

Why is my deadlift grip so bad?

Why is my deadlift grip so bad?

There are a few common reasons why your deadlift grip may be weak or unstable, including:

Poor technique:

If you’re not using proper form when performing your deadlifts, it can lead to problems with your grip.

To avoid this, focus on keeping your back straight and core engaged throughout the entire movement.

Weak forearm muscles:

When the muscles in your forearms aren’t strong enough, they won’t be able to support your weight effectively.

To improve your grip strength for deadlifts, try doing some forearm exercises like wrist curls and squeezing a stress ball.

Limited range of motion:

The farther you have to pull the bar before you reach lockout position, the more difficult it will be on your grip.

To fix this, work on increasing your range of motion by doing things like stretching and foam rolling.

So, what’s the best grip for deadlifting?

So, what’s the best grip for deadlifting?

There is no one “best” grip for deadlifting. It ultimately comes down to personal preference and what feels most comfortable for you.

If you’re a beginner, we recommend using an overhand grip with both hands. As you get more experienced, you can experiment with other grips to see what works best for you.

How To Properly Grip The Bar For Deadlifts

How To Properly Grip The Bar For Deadlifts

Now that you know the different types of grips you can use for deadlifts, let’s go over how to properly grip the bar.

When using an overhand grip, your hands should be about shoulder-width apart. If you want a narrower grip, you can move your hands closer together.

To set up your underhand grip, flip your hands so that your palms are facing away from you. Then, position your hands about shoulder-width apart.

For a one-handed grip, place one hand in the middle of the bar and grip it with an overhand or underhand grip. Then, position your other hand behind your back or out to the side.

Grip Strength in Deadlifts: How to train grip strength for deadlifts

Grip Strength in Deadlifts: How to train grip strength for deadlifts

There are a few different ways you can train your grip strength for deadlifts, including:

Wrist Curls

Wrist curls are an easy exercise that you can do at home with a dumbbell or resistance band.

Farmer’s Walk

This exercise involves picking up heavy objects and walking with them. If you want to improve your deadlift grip, try carrying heavy dumbbells or kettlebells in each hand.

Grip Strengthener Exercises

Grip strengtheners are small devices that provide almost-instant feedback on how strong your grip is. Some good options include grippers, pinch blocks, and bar holders.

Remove the Chalk

If your hands are too slippery when doing deadlifts, consider removing the chalk from your grip. You can do this by wiping them down with a towel or simply letting the bar rest on your thighs for a few seconds after each rep.

Deadlifts with a Barbell in One Hand

If you want to really challenge your grip, try doing deadlifts with a barbell in one hand. This exercise is more difficult than it looks and will help improve your grip strength for deadlifts.

Make use of a Fat Bar or Fat Gripz

If you find that your grip strength is holding you back from lifting heavy, try using a fat bar or Fat Gripz. These tools add extra grip challenges to your deadlifts and can help improve your performance over time.

F.A.Q how to train grip strength for deadlifts:

How do I increase my grip strength for deadlifts?

Starting with your hands is one of the easiest methods to improve your grip strength.

When doing pull exercises like deadlifts, rows, pulldowns, and pull-ups, many lifters use lifting straps.

Why is my grip so weak deadlift?

Both hands are in a pronated position. When the weight grows big on deadlifts, this grip often 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 alternative grip.

Do you need grip strength for deadlift?

Grip strength is a limiting element when it comes to deadlifting high weights.

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 trying a hefty deadlift.

Do grip trainers help with deadlifts?

As previously stated, a double overhand grip is ideal for the deadlift sessions before the heavier training sets.

However, just because you’re utilising a mixed grip on your bigger deadlifts doesn’t mean you can’t improve your grip strength.


As you can see, there are many ways to train your grip strength.

Which one you choose will depend on your goals and what equipment you have available. Remember that grip strength is important for more than just deadlifts; it’s also essential for other exercises like pull-ups, rows, and bench presses.

So if you want to be strong all over, make sure to incorporate some of these grip strength exercises into your routine!

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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