Hook grip and mixed grip can both provide a stronger deadlift grip than a regular double overhand. The best choice depends on your technique, experience, and priorities.
Hook grip offers a symmetrical grip but requires adaptation and can be uncomfortable for the thumbs. Mixed grip is often easier to adopt but positions the arms differently and requires special attention to the forward-facing hand.
In short:
- Choose hook grip if you prioritize a symmetrical grip and are willing to practice the technique.
- Choose mixed grip if you want a simple solution for heavy deadlifts.
- Use lifting straps during training where grip should not limit the back or posterior chain.
Hook grip vs. mixed grip – quick comparison
| Feature | Hook grip | Mixed grip |
|---|---|---|
| Hand position | Both palms face the body | One palm faces the body, and one faces forward |
| Symmetry | Symmetrical | Asymmetrical |
| Learning curve | Requires practice and adaptation | Relatively easy to learn |
| Comfort | Can be uncomfortable for the thumbs | Often more comfortable for the hands |
| Typical application | Weightlifting and powerlifting | Primarily powerlifting and heavy deadlift training |
| Key attention point | Correct thumb and finger placement | Straight elbow on the supinated arm |
What is hook grip?
With a hook grip, both hands hold the bar with an overhand grip. The thumb is placed around the bar, after which the index and middle fingers are placed over the thumb, helping to lock the grip.
This reduces the bar's ability to roll out of the hands while ensuring both arms are in the same position.
Hook grip is especially used in:
- Olympic weightlifting.
- Powerlifting.
- CrossFit.
- Heavy deadlift training.
You can read the full technique guide in the article What is hook grip?
What is mixed grip?
Mixed grip means that one hand holds the bar with an overhand grip, while the other holds it with an underhand grip.
The opposing hand positions help prevent the bar from rolling in one direction. Therefore, many can hold heavier weights with a mixed grip than with a regular double overhand.
Mixed grip is particularly common among:
- Powerlifters.
- Experienced deadlifters.
- Lifters who prefer not to use hook grip.
Advantages of hook grip
Both arms are in the same position
Hook grip maintains a symmetrical overhand grip because both palms face the same direction.
The bar is held effectively
When the thumb is correctly positioned, the fingers create a strong lock around the bar.
Can be used in multiple lifts
The technique is used in deadlifts and Olympic lifts such as the clean, snatch, and jerk.
Disadvantages of hook grip
It can be uncomfortable
The pressure on the thumbs can be significant, especially when starting or increasing the load.
The technique requires adaptation
The placement of the thumb and fingers needs to be learned. It is therefore best to gradually introduce the grip rather than using it for maximum lifts first.
Hand size can affect the experience
People with shorter fingers may find it more difficult to properly wrap their fingers around the thumb and the bar.
Advantages of mixed grip
It is relatively easy to learn
Mixed grip usually requires less adaptation than hook grip and can quickly provide a more secure grip on the bar.
It works well for heavy deadlifts
The opposing hand positions counteract the bar's tendency to roll out of the hands.
It doesn't require extra equipment
Mixed grip can be used when straps are not desired or not allowed by the rules of a specific competition.
Disadvantages of mixed grip
Arms work in different positions
One forearm is pronated, while the other is supinated. This makes the grip asymmetrical and can affect your starting position if you do not keep your shoulders and upper body stable.
The supinated arm requires attention
On the arm with the palm facing forward, the elbow must remain fully extended. Do not attempt to lift or pull the bar with the biceps.
Avoid jerking the weight from the floor, and stop the set if you feel sudden pain around the elbow or biceps.
You can become dependent on one preferred side
Many automatically use the same hand position every time. Switching sides during lighter training can reduce one-sided adaptation, but both sides should still be able to perform the technique safely.
Which grip is best for deadlifts?
Choose hook grip if you:
- Want the same position in both arms.
- Are willing to spend time on the technique.
- Can tolerate the pressure on your thumbs.
- Also train Olympic lifts.
Choose mixed grip if you:
- Want a stronger grip without straps.
- Want a technique that is quicker to learn.
- Can keep the supinated arm fully extended.
- Primarily use the grip for heavy deadlifts.
There isn't one grip that is best for everyone. The best choice is the grip you can perform consistently and safely without losing your deadlift position.
What about double overhand?
Double overhand is still a good starting point because both palms face the body without locking the thumbs.
It makes sense to use double overhand for warm-up sets and lighter working sets. When the grip starts to limit the load, you can switch to hook grip, mixed grip, or straps depending on the purpose of the set.
Also read our comparison of mixed grip and double overhand.
When do lifting straps make more sense?
Hook grip and mixed grip are relevant when you need to hold the bar yourself without equipment. Lifting straps have a different function: they reduce the importance of grip so you can focus on the muscles you want to train.
Straps can be particularly useful for:
- Deadlifts with multiple repetitions.
- Romanian Deadlifts.
- Rows and pulldowns.
- High-volume training.
- Working sets where grip fails before the back or posterior chain.
Many therefore combine double overhand, hook grip, or mixed grip with straps for different parts of their training.
A practical training strategy
A simple structure can be:
- Use double overhand for warm-up sets.
- Use hook grip or mixed grip for heavy lifts where you want to train without straps.
- Use lifting straps for volume and assistance work if grip would otherwise limit the muscles you are training.
If you participate in competitions, always check the rules of your federation and train the grip you intend to use on the platform.
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Conclusion: Hook grip or mixed grip?
Hook grip is ideal if you want a symmetrical grip and are willing to spend time adapting to it. Mixed grip is often easier to learn and works effectively for heavy deadlifts, but requires discipline regarding the supinated arm.
For training sets where the goal is high volume or maximum load on the back and posterior chain, lifting straps can be a more practical choice.
Frequently asked questions
Is hook grip stronger than mixed grip?
Not necessarily. Both grips can hold heavy weights, and the best choice depends on factors such as technique, hand size, experience, and adaptation.
Does hook grip hurt?
Hook grip can be uncomfortable for the thumbs, especially initially. The grip should be introduced gradually with controlled loads.
Is mixed grip dangerous?
Mixed grip is not inherently dangerous, but the supinated arm requires special attention. The elbow should be kept straight, and the weight should be lifted with control without pulling with the biceps.
What do powerlifters use?
Both hook grip and mixed grip are used in powerlifting. The choice depends on the individual lifter's technique and preference.
When should you use straps?
Straps are particularly useful during volume and assistance work, where grip would otherwise limit the back or posterior chain.
