This is a problem that often arises with new lifters, and we regularly get questions about this topic at seminars and through the various Tubes, Grams, and Books. The question usually goes something along the lines of “I’ve been using a regular, double-overhand grip on my deadlifts, and as the weight has gotten heavier, my grip has started to fail. Should I reset my deadlift and try to get my grip stronger? Should I hook grip or alternate grip? Should I reset my deadlift if I start using a hook grip or alternate grip?”
For starters, a double-overhand grip absolutely will start to fail as your deadlift gets heavier, and your deadlift needs to get heavier - this is how you get stronger, after all - so don’t plan on using a double-overhand grip forever. Congratulations - you’ve gotten stronger, and this is a problem that comes with getting stronger. No one pulls challenging weights with a double-overhand grip. Don’t banish yourself forever to the land of Piddly Little Deadlift Weights by continuing to use what is now - for you - an obsolete grip. Onward and upward. But what to do? Let’s answer the previously posed questions . . .
Should I reset my deadlift and try to get my grip stronger? No. See above.
Should I hook grip or alternate grip? Yes. Which one? Use the hook grip first, and if you find that your hands are too small to hook, too chubby to hook, or if you have the pain tolerance of a 3-year-old, then use an alternate grip (also known as a switch grip or mixed grip). Again, don’t let grip be the limiting factor on your deadlift - EVER - so use a grip that works for you. We’re very post-modern here, people. If you’d like to dive further into the merits and demerits of these two grips, read our articles “The Hook Grip” and “The Hook Grip - Some Clarifications.”
Should I reset my deadlift if I start using a hook grip or alternate grip? No. Instead, start using a hook grip or alternate grip during your very first warm-up set and continue to use that grip all the way up to (and including) your work set. It may feel weird or uncomfortable at first, but remember, you’re picking up a freely rotating shaft of metal with weighted discs attached at either end, and then you’re setting it back down . . . over and over again. You’ve clearly already embraced weird and uncomfortable. Stay the course. Eventually, this new grip will feel quite normal, and then you can simply use it when the load is heavy enough to demand it (as opposed to using it throughout the warm-ups).
Hopefully, this clears up a few things on this gripping subject. If I see one more lifter miss a deadlift due to a failing grip, I’m going to lose my mind, so for my sake, get a grip.
We understand starting something new can be intimidating. We’d love to chat with you more about Testify and discuss your goals or any questions you may have.
