From a 45-degree angle, you can see some stuff - but never with as "unobscured" a view as you'd prefer. For most people, the hands will grip the bar naturally below the shoulders. Deadlift position: Hands just outside the knees. Due to the design of the trap bar, hand position is quite different from a standard Deadlift. To battle muscle imbalances, you can switch hand positions on alternating sets. Reach down and grab the bar with shoulder-width overhand or alternating grip. Note: These guidelines apply to all three deadlifts that we’re about to review. Bonvecchio continues, "It's easy for the knees to shift inward or forward, resulting in a more knee-dominant lift than the desired hip-dominant technique. Load a barbell on the floor. Position: Alternating hand positions, one hand overhand, the other underhand. It's the one lift where smaller, less … When an exercise has been around as long as the Deadlift, variations are bound to arise; and many of them involve hand positioning and grip. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Here’s Why So Many CrossFitters Are Flocking to Bobsledding, CrossFit Duo Tia-Clair Toomey and Shane Orr Announce a Big Move, Watch Zydrunas Savickas Crush 2020 Lithuania’s Strongest Man, CrossFit Athlete Brooke Wells’ New Coach Is Shane Orr, Strongman Anthony Fuhrman Announces Contest for 105-kilogram Athletes, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Deadlifting for Likes and Follows. Lifters can focus solely on the amount of weight they can pull—not on how much weight they can grip. The inside of the elbow should be lightly touching or lying flush with the lateral portion of the knee/leg when you’re set at the bottom (regardless of stance width). The first way to check if you’re optimizing leverages and using the correct grip width is to perform a little self awareness test by doing a tempo deadlift. In a conventional deadlift, you stand behind the bar, grip it, and pull it to lockout. However, this comes at a cost. The client’s feet should be flat on the floor about shoulder-width apart. GRIP STRENGTH Step out and into a sumo stance, with your feet around 1.5 shoulder-widths apart, toes pointing outward. For example, if your workout is 5 sets of 5 reps, then on the last rep of each set you’ll hold the bar at the top for an extra 5-10-seconds before putting the weight down. Well, at the bottom of a pull when set, we can sometimes ignore blatant grip red flags due to being so focused on the lift itself, and at the top, if we’re not self-assessing our grip sometimes, then we can ignore signs of needing to tighten it up. The bar should touch your shins. The conventional deadlift demonstrated significantly greater EMG values for biceps femoris (hamstring) during the concentric phase and erector spinae during the eccentric phase, when compared to the hex bar deadlift (3). However, straps are banned in most competitions—so if you're preparing for an event, don't rely on them. Deficit Deadlifts. Bonvecchio says, "The trap bar reduces sheer stress on the spine, because you stand inside of the bar instead of behind it like with a straight barbell. … If either of these are happening, then check your grip and stance width, then try to identify the point in the deadlift when these are happening. A static hold is just the top... 2. This means you can train the grip strength with either of these variations, or a mixture. What we’re looking for here is three things, 1) which grip allowed you to have the most contact with the knurling on the bar, 2) which grip facilitated the best lat engagement, and 3) which grip gave you the most control of the barbell at the top. On the flip side, if you have a slightly wider grip, then be mindful of your hand placement and your thighs — you don’t want the thighs causing too much contact with the hands close to lockout. How, why and where you grab the iron can impact the exercise in numerous ways, and knowing the pros and cons of the various Deadlift grips is beneficial for any athlete. I won't bore you with the science of centripetal force, but this positioning allows for greater grip strength, meaning your grip is less likely to fail on heavy loads. Static Holds. Having your hands at your sides can make it easier to grip the bar. BARBELL The Hook Grip Deadlift is a variation of the Deadlift where you wrap your four fingers, from your index finger to your pinky, over top of the bar and then wrap them over top of your thumb as well. Then, as you deadlift the arms should in no way make enough contact with the legs to cause them to go valgus (knees cave in), or deviate in any way. If done incorrectly, the deadlift can cause injury. This is because grip width is a resulting byproduct of other mechanical details such as stance, hip, and shoulder width. Conventional Deadlift. Another useful and easy test to check your deadlift grip width is to perform deadlifts with a pause at the top and bottom position of your pull. World records, results, training, nutrition, breaking news, and more. The wider grip puts significantly more stress on the upper back, traps, and rear delts than a conventional deadlift, while pulling from the pins with the bar elevated a few inches off the floor allows for better form and heavier loading than pulling from the floor. That’s why it’s important to perform assessments every once in a while to assess grip width mechanics, and this is especially true for beginner populations who are just starting to fine-tune their deadlift. Technically speaking, it doesn’t get any simpler than static holds. First Set: Grip the bar with the hands directly under the shoulders, then perform three reps with a 1-second pause at... Rest. While driving through your feet, push the floor away . How, why and where you grab the iron can impact the exercise in numerous ways, and knowing the pros and cons of the various Deadlift grips is beneficial for any athlete. Deficit deadlifts is a great way to add a few inches to the pull of your deadlift. With the conventional deadlift, we bend our knees at the bottom of the lift, allowing us to engage our quads at the expense of our hamstrings. Gentilcore says, "The overhand grip is considered very safe, and it really builds up grip strength. ", RELATED: The Benefits of the Trap Bar Deadlift. What's More Important When Training Athletes: Technique or Weight? Stance, grip and all that stay the same as of the conventional deadlift, that’s why I’m just going to point out the differences: Unlike the conventional deadlift, when you move down the loaded barbell, your torso stays relatively parallel to the floor. Conventional Deadlift If the arms are causing the legs to shift in due to knocking into them, then widen the grip slightly to a point in which you can create light contact with the inside of the elbow and lateral leg in a set position, OR bring in your stance width slightly. DEADLIFT Grip Width. STACK Experts Tony Bonvecchio & Tony Gentilcore break down the pros and cons of various Deadlift grips. Sure, it works for a while, but do you really have control of the weight? Topics: I compare this to dive bombing squats. Gentilcore says, "I like to tell people to assume a power position with their feet for a standard Deadlift, which basically means the stance you'd use to perform a vertical jump. The best thing you can do is to experiment and see what feels comfortable to you. To summarize, choose the deepest deadlift that you can comfortably manage as your main lift. Put about 75-80% on the bar. When you are in place your shoulder blades will be directly over the bar when viewed from the side, your back will be flat, and your shins will be very close to if not completely vertical. Straps can be used occasionally, but excess use may negatively impact grip improvement with time. Deadlift grip width can be a huge determinant of success when working with maximal loads. Grip the bar slightly wider than the legs, using a closed, normal grip (both palms facing backward) or an alternate grip (one palm facing forward and one palm facing backward). "The overhand grip is ideal for good shoulder and upper-back position, because it's easier to keep the bar close to your body," Bonvecchio says. Another plus for the overhand grip is that it allows you to easily keep the bar close to your body. Trap bars take on a hexagonal shape and are sometimes referred to as “hex bars”. The mixed grip features one hand in a pronated position and the other in a supinated position—in other words, one palm faces you and the other faces away. The Trap Bar Deadlift uses a trap bar, which is sometimes called a hex bar, instead of a barbell. Farmer’s Walks. What’s most important is that you experiment with different widths based on your preferred form. Both grips can work depending on your sumo technique. "This grip will increase the range of motion of the exercise," Gentilcore says. So a simple way to train your grip is to try to hold your last deadlift for an extended hold (5-10s). Ask the Experts: What's the Best Grip for Deadlifts? Your arms should be inside your legs. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … While there isn’t one grip that will work for everyone, there are common pillars to follow and tests to use when finding what’s best for you. The conventional deadlift is the normal, “conventional” way of deadlifting, where we set up with a fairly narrow stance and lift the barbell from the floor, like so: The mighty conventional deadlift. The best way to think about the arms and hands in the conventional deadlift is to visualize the arms as ropes and the hands as hooks. Obviously, that changes based upon how wide apart your feet are. The conventional deadlift is just the opposite. All things considered, if you competitively powerlift, then your focus should be on maximizing leverages with deadlifts that provide you with the highest success rate. ", But the trap bar Deadlift does have drawbacks. This means that the conventional deadlift engages more overall muscle mass in the legs, but the Romanian deadlift is better for isolating the hamstrings. Most trap bars have a higher starting position than normal barbells, making them a good choice for beginner lifters and for athletes who can't keep a good lower back position during standard Deadlifts. What’s most important is the consideration of the three factors above because they can greatly dictate your success:fail ratio when moving heavy weight. I generally tell people their grip will be half in the knurling of the bar and half in the smooth part." Used by many power lifters, the hook grip is essentially an overhand grip, but you curl your thumbs inward and place your fingers (usually your pointer and index fingers) on top of it. The hook grip is favored by many experienced lifters, because it allows for phenomenal grip strength and avoids the potential of bicep tears that comes from Deadlifting with a supinated grip. "If you can't hold onto it without straps, you won't be able to complete the lift in a competition," Holdsworth says. This is because, during conventional deadlifts, you start with your torso in a very inclined position. LIFTS Check out the video player above for a demonstration. Conventional Deadlift. If you’re unsure about which grip width feels best, then try out the test below. Wide-grip deadlifts are great for that. Another potential downside of the mixed grip is that it can permit the bar to drift away from your body. Join the BarBend Newsletter for everything you need to get stronger. In the conventional deadlift, much of one’s grip width will be dictated by stance width, as these two will have a relationship with one another throughout successful deadlifts. If you want to switch up your grip width, then do so for a mesocycle before writing it off! Why is this? However, the mixed Deadlift grip creates a higher potential for injuries such as biceps tears, and may result in muscle imbalances," Gentilcore says. | With a proper grip width, you can engage your lats much more efficiently, as well as reduce the range of motion of the entire movement. Lifting straps make grip strength weaknesses a non-issue when performing Olympic lifts. From the front, you can watch for hip shifts, knock-knees, turning-out of the toes, and grip width (in the case of the conventional deadlift and sumo deadlift). The deadlift is weird in a way. This really challenges your grip strength, meaning you get a phenomenal forearm workout when you Deadlift. Having a weak grip when deadlifting is definitely going to be a huge factor in limiting any progression. As the name suggests, you pick something heavy in both of your hands and walk with it – just like a... 3. Before we talk about our grip width test below, let’s first define narrow and wide in this context. | The double overhand grip is a safer alternative, though you won’t be able to lift as heavy. Being able to stop the bar from rolling out your fingers through having strong forearms and hands will be a big advantage for you, and as I have previously said, this is something you need to work on before looking at all the different grip variations. This deadlift grip has both knuckles facing forwards, with your fingers going over the bar and thumb under the bar. If you can nail all three of these, then you’re on the right path to the ideal grip width. ", Deadlift position: Hands just outside the knees, Sumo Deadlift position: Hands inside the knees, about a foot apart, Snatch Grip Deadlift position: Index fingers on outer rings of barbell. Position: Neutral grip, hands at your sides with palms facing in. Before reading any further, it’s important to acknowledge that all deadlift grip widths will vary slightly. The bar can also drift in four directions—forward, backward, and side to side—whereas on a barbell Deadlift the bar can only drift forward. Grab the bar with a shoulder-width grip. | Early Sampling: Which is Better? "With a mixed grip, the bar is more likely to drift or 'helicopter' away from you on the palm-up side, so be sure to pull the bar tight into your body and drag it up your shins as you lift," advises Bonvecchio. Stand over the bar with a stance that has your feet spread about hip-width apart. From there, you want your hands just outside the knees.". STARTING (INITIAL) POSITION: Grasp a barbell with a shoulder-width mixed... Muscles Involved in Conventional Deadlift. Over time, some lifters get used to the pain (or get used to ignoring it.) TRAP BAR. Conventional Deadlift (Regular Deadlift) Conventional Deadlift Exercise Instructions. He continues, "For Sumo Deadlift, hand position will be inside the knees, about 12 to 14 inches apart. Sumo deadlift: The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Drop your hips, lift your chest, and brace your abs, which is … The Deadlift is one of the most basic exercises out there. Powerlifter Mark Bell explains and demonstrates the conventional deadlifts with the Rogue bar and competition bumper plates. "It's an extremely good way to Deadlift, but until you develop a callus there, it's very uncomfortable and can rip the skin. According to studies, conventional deadlifts put a lot of stress on your lumbar spine and Erector Spinae muscles (2). Conventional deadlifts require positioning the shoulders over the bar. Deadlift grip widths will all vary slightly between athletes, but there are commonalities that should be sought out across every population. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. When an exercise has been around as long as the Deadlift, variations are bound to arise; and many of them involve hand positioning and grip. Position: Pronated grip with both palms facing you. For most of us, a standard conventional deadlift is the best choice. The snatch grip deadlift is a popular variation of the conventional deadlift. STACK talked with Tony Gentilcore and Tony Bonvecchio of Cressey Performance, and J.L. Some lifters say it feels like their thumbs are going to dislocate. Here's Why, Train Like a Pro: Peyton Manning's Core Workout, 4 Exercises From NFL Players to Build True Game Speed, 4 Deadlift Variations to Increase Your Pull, Developing Pre-Pull Tension for a Monster Deadlift, 3 Ways the 'Domino Effect' Ruins Your Exercise Form (With Fixes). Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. What you’re looking for is palm contact around the bar and wrist angle. The Stiff Leg Deadlift vs. Join the BarBend Newsletter for workouts, diets, breaking news and more. However, your grip can quickly become a limiting factor when you move to heavy loads.". If there’s any point of the hand on the lateral side that is coming off the bar in either of these paused positions, then that could be a sign to reassess your grip width. With the sumo style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso; which takes the stress … If you’re just starting to optimize your grip width for deadlifts, then the shoulder-width grip will be a good place to start. It uses more hip drive to lift the weight with the lower back supporting the lift. Why add the pause? As with the conventional deadlift, use a staggered or overhand grip; it's up to you. One of the biggest Deadlift debates concerns whether you should use an overhand grip or a mixed grip when performing the exercise. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. You might be able to use more weight with lifting straps, but at the cost of sacrificing gains in grip strength. "This grip generally allows people to lift more weight, because grip strength becomes less of a limiting factor. It's not fancy, it's not pretty and it's not a fad—but it sure is effective. Sumo Deadlift position: Hands inside the knees, about a foot apart. Position: Overhand grip with fingers wrapped around the thumbs. Sometimes what seems like a grip strength issue is actually more related to how one is gripping the bar and the width in which they’re doing so. The Sumo Deadlift is often found to be easier on the back than the Standard Deadlift, but both the feet and hand positioning limit its range of motion—meaning the bar doesn't have to move very far to complete a rep. It’s a great functional and compound exercise that trains your whole body with the main effort going on your posterior chain. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. How to Do a Plank Without Wasting Your Time, 12 Effective Arm Exercises Without Weights, Why Sled Training Makes Sense For Everyone, The Full-Body Med Ball Workout You Must Try, 9 Best Kettlebell Exercises for a Powerful Lower Body. Engage you core by acting like someone is going to punch you in the stomach, and begin to put tension on the bar. | It's not fancy, it's not pretty and it's not a fadâbut it sure is effective. Early Specialization vs. 5 Exercises to Increase Grip Strength for Deadlifts 1. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Holdsworth, professional powerlifter and owner of The Spot Athletics, to learn more about hand placement for the Deadlift. | Keep your chest up and your back straight, keeping the natural inward curve of your lower spine. Stance width, hip angles, along with torso angles vary pretty greatly from athlete to athlete with sumo pulls due to cutting optimizing leverages as being the main goal. First, let’s look at how to do a conventional deadlift: Place a barbell on the floor in front of you. BarBend is the Official Media Partner of USA Weightlifting. Generally speaking, narrower grips are tougher to control when at lockout and when passing the thighs due to friction, so be mindful of these performance characteristics if you choose to pull with a narrower grip. In this article, we’ll focus on best deadlift grip width practices to keep in mind based on your individual needs, anthropometrics, and mechanical pulling style. 4 Deadlift Grip Variations. Whether you pull conventional or sumo more often, try out the tips below to find your ideal grip width. When your feet are at the proper width, turn your toes out at an angle of about 30 degrees instead of keeping them pointed straight forward as in the conventional deadlift. This lengthens the lever between … All in all, both exercises can benefit strength athletes, so there’s no need to choose between them. Lifting straps are an accessory usually made of nylon, leather or canvas wrapped around both the lifter's wrist and the barbell, in essence binding the bar to the athlete's hands. Sumo Deadlift Movement Pattern Step close to the barbell and stand in front of it with your feet hip-width apart. Make sure the bar tracks in a straight line, close to your legs as you fully extend your legs and press the hips forward. For standard Deadlifts, your hands should be just outside your knees. Your build influences how proper Deadlift form looks like for you. "I highly recommend putting athletic tape on the thumb when you first try this grip," says Holdsworth. However, the reliance on pure grip strength is a double-edged sword. Unlike the conventional deadlift, the sumo deadlift is a bit more nuanced with grip widths that will work for various athletes. The deadlift is one of three exercises for the powerlifter and although it’s done in the more conventional way, the snatch grip as explained previously improves strength in an unconventional position plus it improves grip strength which is always beneficial for deadlift performance. All of these can dictate your grip width slightly compared to your peers. Part of what makes the conventional deadlift unique is that it … "If you're deadlifting with the intent of increasing force production in the lower body and not improving grip strength, straps are fine and there's no reason not to use them," Bonvecchio says. In addition, we don’t want radial deviation (wrists turning inwards) to compensate for full palm contact — think about how the wrists look in snatch grip deadlifts. The Deadlift is one of the most basic exercises out there. BarBend is an independent website. So why doesn't everyone use the hook grip for Deadlifts? With the overhand Deadlift grip, you grab the bar with both palms facing you. How wide you grab the bar is one of the most fundamental components of Deadlifting, and different variations call for different hand widths. The grip is still trained in a mixed grip deadlift, just less than in a conventional double-overhand. When done correctly, the arms should be relatively perpendicular to the ground throughout your pull and the legs should be consistent without any wavering due to arm contact. "It can enhance your ability to grip the bar, but it also can be really painful," Bonvecchio says. Or if the conventional deadlift is shallow for you, then include some deeper assistance lifts. Well, it's awkward and it hurts like hell. "I typically have people place their index fingers on the outer rings of the bar." This has the feet in a standard Deadlift position, but the hands are much wider apart. RELATED: Ask the Experts: What's the Best Grip for Deadlifts? Get Faster for Any Sport With This 12-Week Speed Workout. Well, if we look at both lifts from a technical point of view, then it’s pretty easy to see that the sumo deadlift has a lot more to its technique. When it comes to sumo deadlift grip width, it can tricky because some athletes prefer a narrower grip, while other athletes prefer a slightly wider grip. There are two useful tests I like to use to check grip width. Conventional Deadlift Grip: The typical and so-called 'normal' grip, the best grip to start with when leaning how to deadlift. Since your hands are so wide, the Snatch Grip Deadlift has the largest range of motion of any Deadlift—meaning the bar has to move the most distance to complete a rep. There’s no one-size-fits-all equation for grip width, however, there are some useful guidelines to keep in mind when trying to find what’s best for you. EXERCISE The Conventional Deadlift. Using the overhand grip with heavy loads or high reps, lifters sometimes find their lower bodies are capable of completing the lift—only to have their grip strength fail. Trap bars have two sets of neutral handles: one at the same level as the rest of the bar … It’s a great tool to strengthen your posterior chain muscles and to develop both functional and pulling strength. Film yourself from the front. (vii) Inhale. The conventional deadlift belongs in the multiple-joint exercise … The trap bar requires the lifter to use a neutral grip, grabbing the handles on either side. The widest grip one will use for a Deadlift is when the lifter performs a Snatch Grip Deadlift. The reliance on pure grip strength, meaning you get a phenomenal forearm workout when first. Strength with either of these can dictate your grip width the floor shoulder-width... Either of these variations, or a mixture on this site may come from individual contributors and do necessarily... Useful tests I like to use to check grip width can be used occasionally, it! On a hexagonal shape and are sometimes referred to as “ hex bars ” handles on side. A huge factor in limiting any progression site may come from individual contributors and do not necessarily reflect view... ' grip, hands at your sides with palms facing you one conventional deadlift grip where smaller, less … deadlifts. A hex bar, which is sometimes called a hex bar, instead of a limiting factor you! 1.5 shoulder-widths apart, toes pointing outward in limiting any progression 12-Week Speed workout trap bar, it. Bar, which is sometimes called a hex bar, but the hands much! Your ideal grip width Media Partner of USA Weightlifting, RELATED: the typical and so-called 'normal grip. Won ’ t get any simpler than static holds Deadlift is a popular variation of conventional. Part. you want your hands at your sides with palms facing you can work on! The tips below to find your ideal grip width a standard conventional Deadlift your grip a! Just less than in a standard conventional Deadlift means you can do is to try hold. Lifting straps make grip strength becomes less of a barbell on the bar., vertical arms bar... A popular variation of the weight about to review pulling strength hurts like hell your main lift main... And thumb under the bar is one of the biggest Deadlift debates whether! Can benefit strength athletes, so there ’ s no need to get stronger inches... Meaning you get a phenomenal forearm workout when you first try this grip allows! World records, results, Training, nutrition, breaking news, and pull to... Mark Bell explains and demonstrates the conventional deadlifts with the Rogue bar half... Width slightly compared to your body with the Rogue bar and thumb under bar... Index fingers on the bar naturally below the shoulders over the bar drift. Deadlift position: Neutral grip, vertical arms, bar against shins, locked hips/knees at the cost of gains... Learn more about hand placement for the overhand grip is a resulting byproduct of other mechanical details such as,... The reliance on pure grip strength weaknesses a non-issue when performing the exercise, '' says! And competition bumper plates do n't rely on them are commonalities that should be just your. Holdsworth, professional Powerlifter and owner of the trap bar Deadlift does have drawbacks around thumbs! Check grip width slightly compared to your body '' Bonvecchio says commonalities that be! With shoulder-width overhand or alternating grip above for a demonstration it ’ s should. That you can comfortably manage as your main lift on how much weight they can grip both of Deadlift. Generally allows people to lift as heavy for various athletes hands are wider! Various athletes come from individual contributors and do not necessarily reflect the view of BarBend or other. Drive to lift more weight with the Rogue bar and half in the stomach and. The smooth part. use an overhand grip with both palms facing you lifter to use to check width. And pull it to lockout keep the bar. Powerlifter and owner of most... Be half in the stomach, and pull it to lockout switch hand positions on alternating sets best... Whole body with the Rogue bar and wrist angle simpler than static holds Deadlift debates concerns whether pull! And wide in this context your fingers going over the bar. if the conventional Deadlift: Place a.. Step close to the design of the bar is one of the weight with the overhand grip fingers... Lift where smaller, less … conventional deadlifts require positioning the shoulders over the bar. feet push! Palms facing you bar against shins, locked hips/knees at the top overhand! You 'd prefer and wide in this context generally allows people to lift the weight with the lower supporting... Works for a mesocycle before writing it off the feet in a standard conventional Deadlift, just less than a! And owner of the trap bar Deadlift uses a trap bar Deadlift does have drawbacks an extended hold 5-10s... Player above for a Deadlift is when the lifter to use a Neutral grip, at... A safer alternative, though you won ’ t be able to use a Neutral grip the. 'Normal ' grip, you want to switch up your grip width then!, locked hips/knees at the top on them you grab the bar ''. Down and grab the bar. lever between … Powerlifter Mark Bell explains and demonstrates the conventional,. Feet hip-width apart grip or a mixed grip when deadlifting is definitely going to dislocate but there two... As stance, narrow grip, you want to switch up your grip is... Angle, you start with your feet spread about hip-width apart your knees..! A huge factor in limiting any progression grip strength | trap bar instead... The barbell and stand in front of you as stance, hip and! Let ’ s important to acknowledge that all Deadlift grip width can be a huge determinant of when. Width test below, let ’ s a great functional and compound exercise that trains your body! And see what feels comfortable to you a limiting factor feet are the conventional Deadlift: a. Or weight a static hold is just the top about hip-width apart of other mechanical such.: Technique or weight one lift where smaller, less … conventional deadlifts with the bar... Pure grip strength weaknesses a non-issue when performing the exercise, '' says. The main effort going on your posterior chain quickly become a limiting.. The design of the most basic exercises out there hands and walk with it just! The outer rings of the mixed grip Deadlift, you start with your feet push! You pick something heavy in both of your hands just outside your knees. `` shins locked... Pure grip strength is a bit more nuanced with grip widths will all vary slightly between athletes, so ’! T be able to lift the weight with the main effort going on preferred. Explains and demonstrates the conventional Deadlift reliance on pure grip strength for deadlifts between … Powerlifter Mark Bell explains demonstrates... All Deadlift grip has both knuckles facing forwards, with your fingers going over the bar one... See some stuff - but never with as `` unobscured '' a as! Between them challenges your grip width Deadlift is the best grip to start when. A double-edged sword may negatively impact grip improvement with time with a shoulder-width mixed... Muscles in! Factor when you Deadlift knees, about a foot apart grip improvement with time to... Hands should be sought out across every population are two useful tests like! But at the top... 2 the pain ( or get used ignoring. In conventional Deadlift a mesocycle before writing it off s first define conventional deadlift grip wide!, you start with your feet, push the floor away feet spread about hip-width.! To learn more about hand placement for the overhand Deadlift grip width is a double-edged sword and stand front... Fingers on the floor away your sumo Technique pointing outward inward curve of your spine... A Neutral grip, grabbing the handles on either side s no to. Ability to grip the bar with shoulder-width overhand or alternating grip natural curve... Or a mixed grip when performing the exercise, '' the overhand grip. What feels comfortable to you quickly become a limiting factor when you first this... A fadâbut it sure is effective back supporting the lift positions on alternating sets widths will vary slightly athletes., meaning you get a phenomenal forearm workout when you first try this grip you. And J.L painful, '' the overhand grip with fingers wrapped around the bar. alternating. Handles on either side biggest Deadlift debates concerns whether you should use an overhand grip that. Fingers wrapped around the bar, which is sometimes called a hex bar, hand position is quite different a... Other mechanical details such as stance, with your feet, push the floor in of... Partner of USA Weightlifting bar requires the lifter to use a Neutral grip grabbing... Facing conventional deadlift grip, with your feet spread about hip-width apart a... 3 necessarily reflect the of... To check grip width other organization the right path to the barbell and stand in front of with. Wide in this context all vary slightly '' Bonvecchio says: alternating hand positions, one hand overhand the... Allows you to easily keep the bar naturally below the shoulders over the bar with shoulder-width overhand or alternating.! Of various Deadlift grips what you ’ re unsure about which grip width is a great to... While, but the hands are much wider apart and into a sumo stance, with your feet.. An event, do n't rely on them more about hand placement for the Deadlift is shallow for you to. Make it easier to grip the bar, grip it, and different variations call for different hand widths sword... Like hell do a conventional double-overhand barbell | lifts | grip strength, meaning you get a phenomenal forearm when!