Deadlift Grips!

To combat any slippage or opening of the hands, there are several different grips that can be used for deadlifting.  The most basic and least secure grip is just the double overhand grip.  This grip should be used on lighter or medium heavy loads to strengthen the grip.

The hook grip where the thumb is under the first two fingers is the province of the Olympic lifts.  It locks the bar in the hands without requiring the over cramping which slows down the snap of the elbows and hands on the clean and snatch as well as promoting early arm bend. It is an excellent way to prevent the bar from slipping out of the hands on a heavy deadlift or on repetitive deadlifting (on Diane for example).

The reverse grip is probably the most common method for gripping the bar on a heavy deadlift.  By reversing the grip on one of the hands, the bar is locked into the grip by the fact that if the bar rolls out of a hand, it will always roll into the other hand.

A final option is a reverse grip with a hook grip.  This is a great way to go for people with overly small or weak hands.

Strengthening your hands will certainly help your deadlift.  Always endeavor to use a regular grip with ever heavier weights.  But, on really heavy lifts, don’t let anything distract from lifting the weight and go with a hook or reverse grip.

Workout 7.16.13:
10 Min EMOM:
3 Deadlifts @ 65% of 1rm
50-40-30-20-10 Reps for time of:
Overhead Walking Lunges 45/25
Ab mat sit-ups