The Deadlift Grip Showdown: Mixed Grip vs. Hook Grip vs. Double Overhand

Your hands are your only connection to a max-effort deadlift. If that connection fails, the lift is over, no matter how strong your back and legs are. Choosing the right deadlift grip is one of the most critical technical decisions a powerlifter can make. The three primary options—Double Overhand, Mixed Grip, and Hook Grip—each come with a distinct set of pros, cons, and technical demands. This guide will break down each style to help you decide which grip is best for your pull.

1. The Foundation: The Double Overhand Grip

This is the most natural grip, with both palms facing you (pronated).

• Pros:
  • Symmetrical: It promotes balanced development of the back and shoulders.
  • Builds Raw Grip Strength: It is the best grip for developing your foundational crushing and supporting grip.
• Cons:
  • The Weakest Link: At maximal loads, the bar will want to roll out of your hands. For nearly all lifters, your double overhand grip will fail long before your back or legs do.
• Best Use: Use the double overhand grip for all of your warm-up sets and for as many of your working sets as possible. This is a key part of our Grip Strength Guide. When you can no longer hold onto the bar, you switch to a stronger grip.

2. The Classic Strongman: The Mixed Grip (Over/Under)

This is often the first grip lifters adopt to move past the limits of the double overhand. It involves one hand pronated (overhand) and one hand supinated (underhand).

• Pros:
  • Strong and Secure: By having your hands in opposing directions, you cancel out the bar's tendency to roll. This allows you to hold onto significantly more weight.
  • Easy to Learn: It's an intuitive and quick grip to learn.
• Cons:
  • Asymmetrical Loading: The mixed grip creates a slight rotation through the torso and shoulders, which can lead to muscular imbalances over time if not managed with proper accessory work.
  • Biceps Tear Risk: There is a small but real risk of tearing the bicep tendon on the supinated ("underhand") arm, especially if the elbow is bent during the pull. It is crucial to keep the supinated arm perfectly straight and locked.

3. The Elite's Choice: The Hook Grip

The hook grip is the grip of choice for most elite raw powerlifters and all Olympic weightlifters. It looks like a double overhand grip, but you wrap your thumb around the bar first, and then wrap your index and middle fingers over your thumb, pinning it to the bar.

• Pros:
  • Incredibly Secure: It creates a "strap" with your own thumb, making it as secure as a mixed grip without the risk of bar roll.
  • Symmetrical: Like the double overhand, it keeps your shoulders and back in a balanced position, reducing the risk of developing imbalances.
• Cons:
  • The Pain: The hook grip is notoriously painful to learn. The pressure on the thumb can be intense, and it takes time for the nerves to adapt.
  • Requires Practice: It's a skill that requires dedicated practice. It can also be limited by thumb length and hand size.

For a great visual tutorial on learning the hook grip, lifters like Alan Thrall have created excellent resources on YouTube.

Which Grip is Right for You? A Decision Framework

• For Beginners: Start with Double Overhand for everything. When it starts to fail on your heavier sets, you have a choice.
• For an Immediate Strength Boost: The Mixed Grip is the fastest and easiest way to immediately lift more weight. Be mindful of the risks and be sure to include balanced accessory work.
• For the Long-Term Competitor: The Hook Grip is widely considered the gold standard for raw powerlifting due to its security and symmetry. If you can tolerate the painful adaptation period, it is likely the best long-term investment in your deadlift.

Your deadlift grip is a critical choice that affects both performance and long-term health. There is no single "best" grip for everyone. The mixed grip offers immediate strength, while the hook grip offers long-term symmetry and security at the cost of initial pain. Experiment with both (on lighter sets), understand the risks and benefits, and choose the grip that best aligns with your goals and anatomy.

Which deadlift grip do you use, and why did you choose it? Share your experience in the comments below!