Hook Grip vs Mixed Grip – which is best?
When the weights get heavy in deadlift, grip often becomes the limiting factor.
Two of the most popular grips among experienced lifters are:
- Hook Grip
- Mixed Grip
Both techniques provide a stronger grip than a regular double overhand, but they have different advantages.
What is Hook Grip?
Hook grip is a technique where the thumb is placed around the bar, then the index and middle fingers lock the thumb in place.
Hook grip is especially used by:
- Weightlifters
- Strength athletes
- CrossFit athletes
The advantage is a very strong and symmetric grip.
What is Mixed Grip?
Mixed grip means one hand holds with an overhand grip while the other hand holds with an underhand grip.
Mixed grip is popular among:
- Strength athletes
- Powerlifters
- Experienced deadlifters
The grip prevents the bar from rolling out of the hands.
Advantages of Hook Grip
✓ Symmetric position
Both arms work equally.
✓ Very strong grip
Hook grip can handle very heavy weights.
✓ Popular in weightlifting
Many elite athletes use hook grip.
Disadvantages of Hook Grip
Thumb pain
It requires adaptation.
More technical
Hook grip takes time to master.
Advantages of Mixed Grip
✓ Easy to learn
Most can use it immediately.
✓ Very strong grip
Perfect for heavy deadlifts.
✓ Popular in powerlifting
Used by many competitive lifters.
Disadvantages of Mixed Grip
Asymmetric position
Shoulders and arms do not work exactly the same.
Biceps strain
The supinated arm can be more vulnerable.
What do powerlifters use?
Both.
Many powerlifters use:
- Hook grip.
- Mixed grip.
- Straps for assistance exercises.
The choice often depends on preference.
What do bodybuilders use?
Bodybuilders often choose straps.
The goal is maximum muscle contact and volume rather than maximum grip strength.
What is best?
Hook Grip
Perfect if:
- You want a symmetrical grip.
- You compete in weightlifting.
- You are willing to get used to the technique.
Mixed Grip
Perfect if:
- You want a strong grip right away.
- You compete in powerlifting.
- You prefer a simple solution.
What about lifting straps?
Many combine:
Hook Grip or Mixed Grip for heavy lifts.
Lifting straps for volume work.
It provides both a strong grip and maximum muscle contact.
Danish-produced lifting straps since 2014
At MakeIt, we have produced StrapIt lifting straps in Denmark since 2014.
More than 50,000 pairs have been sold to strength trainers across Europe, and many combine hook grip, mixed grip, and straps to get the best of all worlds.
Conclusion
Hook grip and mixed grip are both strong solutions.
Hook grip provides a symmetrical grip and is popular in weightlifting, while mixed grip is easy to learn and extremely popular in powerlifting.
There is no one right choice – it depends on preference and goals.
Frequently Asked Questions
Is Hook Grip stronger than Mixed Grip?
For most, the difference is small.
Does Hook Grip hurt?
Yes, it can be uncomfortable at first.
What do powerlifters use?
Both hook grip and mixed grip are popular.
Is Mixed Grip dangerous?
Not necessarily, but the supinated arm may be more vulnerable.
Do bodybuilders use Hook Grip?
Some do, but many prefer straps.
Related articles
If you want to learn more about lifting straps, grip strength, and get more out of your strength training, you can also read:
