Deadlift Overhand vs Underhand: Which Technique Reigns Supreme?

The deadlift, a cornerstone exercise in strength training, offers a plethora of variations. One of the most debated aspects is the grip: overhand or underhand? This seemingly simple choice can significantly impact your performance, safety, and overall training goals. In this comprehensive guide, we delve into the nuances of deadlift overhand vs underhand, exploring their respective advantages, disadvantages, and when to use each grip for optimal results.

The Overhand Grip: A Classic Choice

The overhand grip, also known as the pronated grip, is the traditional and most widely used grip for deadlifts. In this grip, your palms face away from your body, with your thumbs wrapped around the bar. This grip is considered the “standard” for several reasons:

• Stronger Grip: The overhand grip allows for a more powerful grip, as the muscles in your forearms are engaged in a more natural and efficient way. This is especially crucial when lifting heavy weights.
• Increased Shoulder Stability: The overhand grip promotes better shoulder stability and alignment, reducing the risk of injury.
• Improved Bar Control: The overhand grip offers greater control over the barbell throughout the lift, particularly during the lockout phase.

However, the overhand grip isn‘t without its limitations:

• Limited Grip Strength: As you lift heavier weights, the overhand grip can become limiting, leading to premature grip failure.
• Increased Risk of Injury: The overhand grip can put stress on your wrists and elbows, especially if your grip strength is lacking.
• Not Ideal for All Lifters: Individuals with pre-existing wrist or elbow issues may find the overhand grip uncomfortable or even painful.

The Underhand Grip: A Powerful Alternative

The underhand grip, also known as the supinated grip, is an alternative grip that can be beneficial for certain individuals and situations. In this grip, your palms face your body, with your thumbs wrapped around the bar from the opposite side.

The underhand grip offers several advantages:

• Enhanced Grip Strength: The underhand grip allows you to engage more muscles in your forearms, resulting in a stronger and more enduring grip.
• Reduced Wrist Stress: This grip can be more comfortable for individuals with wrist issues, as it reduces stress on the wrists.
• Greater Pulling Force: The underhand grip allows for a more powerful pull, particularly in the initial phase of the lift, due to the biomechanics involved.

However, the underhand grip also has its drawbacks:

• Limited Shoulder Stability: The underhand grip can compromise shoulder stability, potentially increasing the risk of injury.
• Reduced Bar Control: The underhand grip can make it harder to maintain control over the barbell, especially during the lockout phase.
• Not Ideal for All Exercises: While effective for deadlifts, the underhand grip may not be suitable for other exercises like barbell rows.

The Mixed Grip: A Hybrid Approach

The mixed grip, a combination of overhand and underhand grips, is a popular choice for many lifters. It involves placing one hand in an overhand grip and the other in an underhand grip. This hybrid approach offers a balance of advantages:

• Enhanced Grip Strength: The mixed grip combines the strength of the underhand grip with the stability of the overhand grip, resulting in a powerful and durable grip.
• Reduced Risk of Injury: The mixed grip can alleviate wrist stress by distributing the load more evenly.
• Improved Bar Control: The mixed grip offers better control over the barbell throughout the lift, particularly during the lockout phase.

However, the mixed grip also has its downsides:

• Potential for Rotation: The uneven grip can cause the barbell to rotate, potentially leading to injury.
• Uneven Load Distribution: The mixed grip can lead to uneven load distribution, potentially causing imbalances.
• Not Ideal for All Lifters: The mixed grip may not be suitable for individuals with pre-existing back or shoulder issues.

When to Use Each Grip

Choosing the right grip for your deadlifts depends on several factors, including your individual needs, goals, and physical limitations. Here’s a breakdown of when to use each grip:

• Overhand Grip: Ideal for beginners, individuals with strong grip strength, and those prioritizing shoulder stability.
• Underhand Grip: Suitable for lifters with limited grip strength, those seeking to increase pulling power, and individuals with wrist issues.
• Mixed Grip: A good option for experienced lifters, those looking for a powerful and safe grip, and individuals with a balanced strength profile.

Preventing Grip Failure

Regardless of the grip you choose, grip strength is crucial for successful deadlifts. To prevent grip failure, consider these strategies:

• Use Lifting Straps: Lifting straps can help you maintain a strong grip, allowing you to lift heavier weights without sacrificing form.
• Practice Grip Strength Exercises: Incorporate grip-strengthening exercises like farmer’s walks, wrist curls, and plate pinches into your routine.
• Use Chalk: Applying chalk to your hands can improve your grip by absorbing sweat and increasing friction.

Final Note: Finding the Right Grip for You

The choice between deadlift overhand vs underhand ultimately depends on your individual needs, goals, and preferences. There’s no single “best” grip, as each has its own advantages and disadvantages. Experiment with different grips, listen to your body, and choose the grip that provides the most optimal balance of strength, stability, and comfort.

What People Want to Know

Q: Is the mixed grip safe?

A: While the mixed grip can be effective, it can also increase the risk of barbell rotation, which can lead to injury. It’s important to use proper technique and be mindful of potential risks.

Q: Can I switch between grips during my workout?

A: You can switch between grips during your workout, but it’s important to be consistent with the grip you use for each set. Switching grips too often can disrupt your form and potentially increase the risk of injury.

Q: What if I have wrist pain?

A: If you experience wrist pain, the underhand grip may be a better option. However, if the pain persists, consult with a healthcare professional to rule out any underlying conditions.

Q: How can I improve my grip strength?

A: Incorporate grip-strengthening exercises like farmer’s walks, wrist curls, and plate pinches into your routine. You can also use lifting straps to assist with grip strength.

Q: Can I use an overhand grip for all exercises?

A: The overhand grip is not ideal for all exercises. For example, it can be challenging to maintain control of the barbell during barbell rows with an overhand grip.