We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What are the Different Types of Deadlift Grips?

Leigia Rosales
Updated: Jan 30, 2024

There are two main types of deadlift grips: double overhand grip and mixed grip. As with any weightlifting exercise, there is no one form that works best for everyone; however, there are general principles that apply to most people. In addition to the two main deadlift grips mentioned above, there are also two specific finger positions commonly used: clean grip and hook grip. The deadlift is a very technical powerlifting exercise that usually involves lifting weights far above the individual's body weight. As a result, a wide range of deadlift grips are employed.

The two key deadlift grips are the double overhand grip and mixed grip. The double overhand grip is considered standard, and involves a pronated (overhand) hand position with the knuckles facing away from the lifter's body. This grip should be used whenever possible, as it builds the most hand strength and supports proper trapezius muscle growth.

The second most common deadlift grip is the mixed grip. This grip involves one of the hands being wrapped around the bar in a supinated (underhand) position, and the other in a pronated position. This grip allows for maximum gripping power due to the fact that the bar is supported by five fingers on both sides. The mixed grip should only be used when maximum gripping power is required because it causes lateral stress on the spine and can lead to asymmetric muscle growth.

The two types of finger positions commonly used in deadlift grips are the clean grip and the hook grip. The clean grip is considered standard and is demonstrated by wrapping the fingers around the bar in a pronated position, followed by the thumb that rests on the backside of the fingers. This finger position is considered to build the most hand strength, but is less effective at securing heavier weights than the hook grip.

The hook grip is demonstrated by placing the palms of the hands on the bar in a pronated position and wrapping the thumb around the back side of the bar. The fingers are then wrapped around the front of the bar to rest on top of the thumb. This finger position forces the thumb against the bar acting as a hook, which allows significantly more weight to be lifted.

While any combination of the above grips and finger combinations should yield acceptable results and proper weightlifting form, the most important thing to remember is that everyone's body is unique. The grip and finger combination that feels the most comfortable is what should be used, while still allowing the athlete to lift as much weight as possible. As always, safety should be the number one concern, so never use any grip that causes serious pain or injury.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Leigia Rosales
By Leigia Rosales
Leigia Rosales is a former attorney turned freelance writer. With a law degree and a background in legal practice, she crafts compelling content that informs and engages readers. Her ability to understand complex topics and communicate them effectively makes her a valuable asset to any content creation team.
Discussion Comments
Leigia Rosales
Leigia Rosales
Leigia Rosales is a former attorney turned freelance writer. With a law degree and a background in legal practice, she...
Learn more
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.