Deadlift Grip FAQ
By now, you should have a good idea of which deadlift grip to use in your situation. But there are still some important topics I haven’t covered yet. So here are some frequently asked deadlift grip questions.
What grip is best for deadlift?
For most lifters, the double overhand deadlift grip is best for building symmetrical strength while avoiding muscle imbalances and injuries. However, you may want to use lifting straps if your grip fails.
On the other hand, the mixed grip is best for lifting heavy loads when straps are not an option, such as in powerlifting competitions. Just use caution to avoid injuring your bicep tendon.
Why do people reverse grip on deadlifts?
People use the reverse grip or mixed grip on deadlifts to make it easier to hold the bar without lifting straps. This grip is often used in powerlifting competitions or lifting more than 80% 1RM without straps.
Does the mixed grip deadlift cause muscle imbalances or injuries?
The mixed grip deadlift doesn’t significantly change loading on posterior chain muscle groups—however, the bicep experiences much greater loads with mixed grip than overhand grip2. As a result, bicep tendon ruptures occur almost exclusively on the underhand side when using the mixed grip on heavy deadlifts3.