Mixed Grip vs Lifting Straps – Which Is Best?
When the weights get heavy, grip often becomes the limiting factor. Many therefore choose either mixed grip or lifting straps to hold onto the bar.
Both solutions have their advantages, and the best choice depends on your training goals.
What is mixed grip?
Mixed grip means one hand holds the bar with an overhand grip, while the other hand holds with an underhand grip.
This method is often used in deadlifts to prevent the bar from rolling out of the hands.
Mixed grip is especially popular among powerlifters.
What are lifting straps?
Lifting straps are wrapped around the wrist and the bar to create a stronger connection between the hand and the weight.
Straps are typically used by bodybuilders and strength trainers who want maximum muscle contact and don’t want grip to limit their back.
Advantages of mixed grip
✓ No extra equipment
You only need the bar.
✓ Approved in powerlifting
Mixed grip is used by many powerlifters in competition.
✓ Strong grip
Allows for heavy lifts without straps.
Disadvantages of mixed grip
Increased asymmetry
Shoulders and arms don’t work exactly the same.
Potential strain on the biceps
The underhand arm can be more exposed during heavy lifts.
Not optimal for high volume
Many experience discomfort with many repetitions.
Advantages of lifting straps
Better muscle contact
Straps make it easier to focus on the back.
More symmetrical grip
Both hands work the same.
Higher training volume
Perfect for many sets and repetitions.
Less strain on forearms
The grip is not the limiting factor.
When should you choose mixed grip?
Mixed grip makes the most sense if:
- You compete in powerlifting.
- You want maximum grip strength.
- You don’t want to use aids.
When should you choose straps?
Lifting straps make the most sense if:
- Your goal is maximum muscle development.
- Your grip gets tired before your back.
- You train bodybuilding or general strength training.
- You want more quality repetitions.
- You train with high volume.
What do professional bodybuilders use?
Many professional bodybuilders use straps on almost all heavy back exercises.
Their goal is maximum muscle contact, not necessarily to challenge the grip as much as possible.
What do powerlifters use?
Many powerlifters train with both straps and mixed grip.
Mixed grip is often used in competition, while straps are used during volume work and assistance exercises.
Which straps are best?
At MakeIt, there are several models:
StrapIt Standard
The most popular model.
StrapIt Premium
Extra comfort for high volume.
StrapIt Short
Perfect for smaller hands and popular for rows and pulldowns.
Conclusion
Mixed grip and lifting straps are not competitors – they are different tools.
If the goal is maximum muscle development and better contact with the back, lifting straps are often the best choice.
If the goal is powerlifting and competition, mixed grip makes good sense.
Many actually choose to combine both.
Frequently Asked Questions
Are straps better than mixed grip?
It depends on your goal. Bodybuilders often prefer straps, while powerlifters often use mixed grip.
Is mixed grip dangerous?
Not necessarily, but the underhand arm can be more exposed during heavy lifts.
Do professional bodybuilders use straps?
Yes, many do.
Do powerlifters use straps?
Yes, especially for volume work and assistance exercises.
What is best for muscle building?
For many, straps are the best choice because grip does not limit the back.
Related articles
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