If the bar slips out of your hands during deadlifts, targeted grip strength training can make a big difference.
A stronger grip can help you hold the bar for more repetitions, maintain a stable lifting position, and perform more of your sets without assistance.
Here are six specific exercises to train your grip, as well as a simple strategy for combining grip training and lifting straps.
What is grip strength?
Grip strength is your ability to hold onto an object. In deadlifts, it’s primarily about preventing the bar from rolling out towards your fingers while you complete the lift.
The grip involves muscles in the hands and forearms, among others. These can fatigue before the larger muscle groups in the back and legs, especially with heavy weights or many repetitions.
Why does grip fail in deadlifts?
Grip can fail for several reasons:
- The weight exceeds what you can hold with a double overhand grip.
- Hands and forearms are fatigued from previous sets.
- The bar is poorly positioned in the hand.
- Hands or the bar are slippery.
- You are training with many sets and repetitions.
- Grip strength has not developed at the same pace as the rest of the lift.
If you want to understand the causes and various solutions first, you can read our guide: Losing your grip during deadlifts? Here's the solution.
1. Double Overhand Deadlifts
Double overhand means both palms face towards your body. It’s a symmetrical grip and a simple way to train grip strength directly through deadlifts.
Use a double overhand grip during warm-ups and continue with this grip as long as you can hold the bar securely. When your grip starts to fail, you can switch to straps or a grip suitable for the rest of your workout.
How to use this exercise
- Hold the bar with both palms facing towards your body.
- Place the bar close to the transition between your palm and fingers.
- Squeeze the bar throughout the entire lift.
- Stop the set if your grip affects your technique.
2. Static Holds with a Barbell
For static holds, you lift a barbell from the rack or floor and hold it in your hands for a short period.
This exercise trains your ability to hold a heavy load without adding many extra deadlift repetitions.
How to perform static holds
- Place the bar in a rack at about thigh height.
- Lift the bar with a double overhand grip.
- Stand stable with arms extended.
- Hold the bar as long as your technique and grip are controlled.
- Gently place the bar back.
Start with a manageable load. The goal is to train your grip, not to hold a weight that affects your position or technique.
3. Farmer's Walks
Farmer’s Walks train grip by having you walk with a heavy weight in each hand. You can use dumbbells, kettlebells, or specialized farmer’s handles.
In addition to grip, this exercise demands body control, posture, and stability.
How to perform Farmer’s Walks
- Choose two weights you can lift safely.
- Stand upright with arms at your sides.
- Squeeze the handles tightly.
- Walk in a controlled manner without letting the weights hit your legs.
- Place the weights down safely when your grip begins to fail.
Do not use straps for this exercise if the primary goal is to train grip strength.
4. Dead Hangs
For dead hangs, you hang from a pull-up bar with straight arms. The exercise only requires a bar and can be adjusted by changing the duration you hang.
How to perform dead hangs
- Grip the bar with both hands.
- Lift your feet off the floor or use a box to get into position.
- Maintain a secure and stable grip.
- End the set before your fingers suddenly slip.
If you cannot yet hold your full body weight, you can let your feet lightly support you on a box or the floor.
5. Plate Pinches
Plate pinches train a different aspect of grip strength. Here, you hold one or more weight plates between your fingers and thumb without gripping a handle.
How to perform plate pinches
- Choose a weight plate you can hold securely.
- Squeeze the plate with your fingers on one side and your thumb on the other.
- Keep your arm down by your side.
- Hold the plate without letting it rest against your body.
- Repeat with the other hand.
Avoid holding the plate over your feet if your grip is close to failing.
6. Rows without Straps
Rows can also be used to train your grip. This includes barbell rows, dumbbell rows, and cable rows.
Perform some of your lighter sets without straps to allow your hands and forearms to work. For the heaviest sets, straps can be added if your grip would otherwise limit your back training.
Example of Grip Training
You don't need to perform all six exercises in one training session. Choose one or two exercises after your normal workout.
| Training Day | Exercise | Suggestion |
|---|---|---|
| After Deadlifts | Static Holds | 2–3 controlled sets |
| After Back Training | Dead Hangs | 2–3 controlled sets |
| On another training day | Farmer's Walks | 2–4 short trips |
Gradually increase the load or time, but avoid training grip hard immediately before heavy deadlifts. Fatigued hands can affect the quality of your primary workout.
Should you use chalk?
Chalk can reduce moisture on your hands and create more friction between your skin and the bar. This can be useful if sweaty hands cause the bar to slip.
Chalk does not make the grip muscles themselves stronger, but it can improve contact with the bar. Always check if your gym allows the use of chalk.
Double Overhand, Hook Grip, or Mixed Grip?
Double overhand
A symmetrical grip suitable for warm-ups and targeted grip strength training.
Hook grip
Here, the thumb is wrapped around the bar and locked under the fingers. This grip can feel uncomfortable at first and requires getting used to.
Mixed grip
One hand uses an overhand grip and the other an underhand grip. This can provide a stronger grip without straps, but hands and arms are placed asymmetrically.
Compare mixed grip and lifting straps
Can you train grip and still use lifting straps?
Yes. Grip training and lifting straps don't have to be mutually exclusive.
A practical strategy is:
- Perform warm-up sets with a double overhand grip and no straps.
- Train your grip through selected sets and separate grip exercises.
- Use straps for working sets where grip limits your back or posterior chain.
- Avoid letting grip fatigue reduce the quality of your entire back workout.
This way, you can develop grip strength without allowing your forearms to limit the larger muscle groups.
When do lifting straps make sense?
Straps make particular sense if:
- Grip fails before your back and posterior chain.
- You are performing heavy working sets.
- You are training with high volume.
- You are doing Romanian Deadlifts or long sets.
- Grip strength is not the primary focus of the set.
Straps should not be used as a substitute for all grip training. They are a tool you can use when grip prevents you from training the desired muscle groups.
Which lifting straps should you choose?
StrapIt Standard
The versatile choice for hands over 16 cm and for deadlifts, rows, and pulldowns.
StrapIt Premium
For those who desire a thicker material and a more exclusive design for heavy training and high volume.
StrapIt Short
Developed for hands under 16 cm and for individuals who prefer a shorter connection to the bar.
See all StrapIt lifting straps
Conclusion
A stronger grip for deadlifts is developed through regular and targeted training. Double overhand deadlifts, static holds, Farmer's Walks, dead hangs, plate pinches, and rows are all relevant exercises.
Use lifting straps strategically on sets where grip would otherwise limit your back and posterior chain. This way, you can both train a stronger grip and get more out of the rest of your training.
Frequently Asked Questions
How do I get a stronger grip for deadlifts?
Train double overhand deadlifts, static holds, Farmer's Walks, and dead hangs regularly, among other exercises.
How often should I train grip strength?
Start with a small amount of grip training after one or two of your weekly workouts, and adjust according to your recovery and other training.
Are dead hangs good for grip strength?
Yes. Dead hangs train your ability to hold your own body weight through your hands.
Are lifting straps bad for grip strength?
Not if used strategically. You can train selected sets without straps and use them when grip limits other muscle groups.
Should I use chalk or straps?
Chalk helps with moisture and improves contact with the bar. Straps relieve the grip more directly. The choice therefore depends on why the bar is slipping.
When should I use straps in deadlifts?
Use them on working sets where your grip fails before your back, legs, or posterior chain.
