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Deadlifts are an excellent exercise for engaging nearly half of your body's muscles, particularly the hamstrings and back. However, if you struggle to maintain a firm grip on the bar, reaping the full benefits becomes challenging. Here are some essential tips, especially for beginners, to ensure your grip strength doesn’t become a limiting factor.
Pay attention to the orientation of your hands
Without much thought, you might naturally grab the deadlift bar with both palms facing your body. This technique, known as the 'double overhand' grip, is one of the most demanding ways to hold the bar, especially as the weight increases.
The issue with this grip is that as the bar exerts downward force, your fingers tend to stretch away from your palm. The further your fingers extend, the more likely the bar is to slip downward. If the weight exceeds what your fingers can securely hold, the bar will inevitably slide out of your grasp.
Prevent this by adopting an alternate grip: position one palm facing toward you and the other facing away. As your right hand tires, the bar may roll in one direction, but as your left hand fatigues, it will roll in the opposite direction. This counteraction keeps the bar stable.
Which hand should face which direction? I suggest alternating. Personally, I prefer my right hand in an overhand position, so I perform most of my warmup sets with the opposite grip and switch to my preferred grip for the heaviest sets.
Master the hook grip technique
By tucking your thumb beneath your fingers, you create a nearly unbreakable grip. Known as the hook grip, this method is commonly used by Olympic lifters for the snatch and clean. It’s also highly effective for heavy lifts, though be warned: it can be extremely uncomfortable.
When lifting heavy weights, your thumb gets compressed between your fingers and the bar. If the bar has aggressive knurling (texture), the discomfort increases. Some lifters are devoted to the hook grip, while others find it unbearable. If you’re interested in trying it, here’s an illustrated guide that explains it thoroughly. Taping your thumbs can also help alleviate some of the pain.
Apply chalk
Chalk absorbs sweat, which can make the bar slippery, and significantly improves your grip. It’s widely used in powerlifting and Olympic lifting gyms but is often absent or prohibited in commercial gyms. Liquid chalk is a discreet alternative if you need to use it on the sly.
Consider using straps based on your objectives
Lifting straps come in various designs but serve the same purpose. You secure them around your wrists and wrap them around the bar, starting on the side opposite your palm. (Here’s a video demonstrating the technique.) Straps eliminate grip concerns entirely, as they handle the load for you.
Straps are a contentious topic in the lifting community, not due to any inherent flaw, but because some gym enthusiasts argue that if you can’t lift a weight without straps, you shouldn’t be lifting it at all.
This argument is nonsensical. If your back and legs need a 300-pound deadlift to be challenged, but your grip maxes out at 200 pounds, should you neglect training half your body simply because your grip lags behind? What benefit would that provide?
Instead, use straps when they align with your goals. If you’re using a proper grip (like the alternate grip) and still struggle with deadlift sets, your hands need strengthening. Incorporate grip exercises, such as farmer’s walks, and perform as many warmup deadlift sets as possible without straps. Then, use straps when grip strength shouldn’t limit your progress.
For instance, I don’t face grip issues during max deadlift sets, but my coaches recommend straps for high-rep Romanian deadlifts. These sets aren’t designed to test grip strength, and they want my hands to remain fresh for the next workout. It all depends on your objectives.
If you compete, check your federation’s regulations. In powerlifting, only lifts performed without straps count, so you must train accordingly. In strongman, straps are often permitted, making grip less of a concern. If you’re lifting purely for strength and not competing, feel free to lift however you prefer.
