Mixed Grip or Double Overhand – Which Is Best?
When the weights get heavy in deadlifts, grip often becomes the limiting factor.
That’s why many choose between two different grips:
- Double Overhand
- Mixed Grip
Both methods have their advantages, and the best choice depends on your goals.
What is Double Overhand?
Double overhand means both hands hold the bar with an overhand grip.
It is the most natural and symmetrical way to lift.
Double overhand is often used by:
- Beginners
- Bodybuilders
- Fitness enthusiasts
- Strength trainers who want a stronger grip
Advantages of Double Overhand
✓ Naturally strengthens the grip
The grip is constantly challenged.
✓ Symmetrical position
Both arms work equally.
✓ Good technique
Many learn deadlifts with double overhand.
Disadvantages of Double Overhand
The grip becomes the limitation
When the weights get heavy, the bar can start to slip.
Difficult with very heavy lifts
The grip often gives out before the back.
What is Mixed Grip?
Mixed grip means one hand holds with an overhand grip and the other with an underhand grip.
This prevents the bar from rolling out of the hands and provides a stronger grip.
Mixed grip is especially used by:
- Powerlifters
- Experienced lifters
- People lifting very heavy weights
Advantages of Mixed Grip
✓ Stronger grip
Many can lift more weight.
✓ Perfect for heavy singles
Mixed grip is popular in powerlifting.
✓ Does not require extra equipment
Disadvantages of Mixed Grip
Asymmetrical position
Arms and shoulders do not work exactly the same.
Potential strain on the biceps
The supinated arm is more exposed.
What do bodybuilders use?
Many bodybuilders use:
- Double overhand for warm-ups.
- Lifting straps for working sets.
The goal is maximum muscle contact rather than maximum grip strength.
What do powerlifters use?
Many powerlifters use:
- Double overhand on light sets.
- Mixed grip on heavy lifts.
- Straps on assistance exercises.
What is best?
If the goal is grip strength
Double overhand.
If the goal is maximum weight
Mixed grip.
If the goal is muscle building
Double overhand + straps.
Danish-made 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 double overhand, mixed grip, and straps to get the best of all worlds.
Conclusion
Double overhand and mixed grip are both good choices.
Double overhand is great for grip strength and technique, while mixed grip is popular for heavy lifts.
Many experienced strength trainers actually use both and supplement with straps when the goal is maximum muscle development.
Frequently Asked Questions
Is mixed grip stronger than double overhand?
Yes, for most people mixed grip provides a stronger grip.
Is mixed grip dangerous?
Not necessarily, but the supinated arm can be more vulnerable.
What do powerlifters use?
Most use mixed grip or hook grip.
What do bodybuilders use?
Many use double overhand and straps.
What is best for beginners?
Double overhand is often the best place to start.
Related articles
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