Double overhand is the best standard grip for deadlifts, while mixed grip is especially relevant when the weight becomes too heavy for you to hold the bar with both palms facing you.
Double overhand provides a symmetrical hand and arm position and trains the grip effectively. Mixed grip prevents the bar from rolling out of your hands but places the arms differently.
The best choice therefore depends on whether your goal is grip strength, maximum lifting weight, muscle building, or powerlifting.
What is a double overhand grip?
With a double overhand grip, both hands grasp the bar with palms facing the body. The grip is also called a double overhand grip or pronated grip.
It's a good starting point for beginners and is often used for:
- Warm-up sets.
- Lighter working sets.
- Grip training.
- Romanian Deadlifts.
- Rows and other pulling exercises.
Advantages of double overhand
Symmetrical position
Both hands, forearms, and shoulders are in the same basic position. This makes the grip simple to learn and apply consistently.
Directly trains grip
The bar tries to roll in the same direction in both hands. Therefore, double overhand places relatively high demands on the fingers and forearms.
Suitable for warm-up
The grip can be used for all sets where you can hold the bar securely without the grip changing your lifting technique.
Easy transition to straps
If grip becomes the limiting factor, you can maintain the symmetrical hand position and add lifting straps for the heaviest working sets.
Disadvantages of double overhand
Grip may fail first
When the load becomes heavy, the bar may start to open the fingers and roll out of the hands.
Can limit working sets
If the back and legs can still work, but the hands can no longer hold the bar, the grip risks ending the set before the muscles you want to train.
What is mixed grip?
With a mixed grip, one hand uses an overhand grip, while the other uses an underhand grip. The grip is also called an alternated grip or cross grip.
The opposing hand positions help counteract the bar's rotation. This often makes it possible to hold a heavier load than with a double overhand grip.
Mixed grip is especially used for:
- Heavy deadlifts.
- Singles and low repetitions.
- Powerlifting training.
- Situations where straps are not used.
Advantages of mixed grip
The bar rolls less
Because the hands face opposite directions, they counteract the bar's tendency to roll out of the fingers.
Can provide a more secure grip for heavy weights
Many people can hold a heavier load with a mixed grip than with a regular double overhand grip.
Requires no extra equipment
Mixed grip can be used without straps or other grip aids.
Relevant for powerlifting
Mixed grip is a common solution among powerlifters who need to be able to hold the bar without lifting straps in competition.
Disadvantages of mixed grip
Arms are positioned differently
One forearm is pronated, while the other is supinated. This creates an asymmetrical starting position around the hands, arms, and shoulders.
This does not automatically mean that the grip causes a problem, but it is a difference that should be considered when choosing a grip and training volume.
The supinated arm requires attention
The biceps of the arm with the underhand grip are in a less advantageous position if you bend the elbow or try to actively pull with the arm.
Therefore, keep your elbow fully extended and think of your arms as hooks connecting your body to the bar. Do not try to curl or jerk the bar from the floor with the supinated arm.
Not necessary for all sets
There is usually no reason to use a mixed grip on light warm-up sets that you can safely hold with a double overhand grip.
Mixed grip vs. double overhand
| Area | Double overhand | Mixed grip |
|---|---|---|
| Hand position | Both palms face the body | One hand overhand and one hand underhand |
| Symmetry | Symmetrical position | Asymmetrical position |
| Grip requirements | Higher | Often lower at the same load |
| Bar rotation | The bar can roll in the same direction in both hands | Hands counteract bar rotation |
| Typical use | Warm-up, grip training, and moderate weights | Heavy deadlifts and powerlifting |
| Arm position | Both arms pronated | One arm pronated and one supinated |
How to use double overhand correctly
- Place the bar close to your legs.
- Grip just outside your legs with both palms facing you.
- Place the bar close to the base of your fingers rather than deep in your palm.
- Close your fingers firmly around the bar.
- Keep your arms straight throughout the lift.
- Only change grip or add straps when you can no longer hold the bar securely.
If the bar is placed too high in the palm, it can slide down towards the fingers and fold the skin during the lift.
How to use mixed grip correctly
- Place one hand with an overhand grip.
- Turn the other hand to an underhand grip.
- Keep both elbows fully extended.
- Create tension in the body before the bar leaves the floor.
- Lift with legs, hips, and back rather than pulling with your arms.
- Set the bar down in a controlled manner after the set.
If you use a mixed grip regularly, you can train the opposite hand position on lighter sets. If you compete, you should also practice the hand position you plan to use on the platform.
Is mixed grip dangerous?
Mixed grip is not automatically dangerous, but the supinated arm is exposed to a different load than the arm with an overhand grip.
You can reduce unnecessary strain by:
- Keeping the elbow of the supinated arm fully extended.
- Avoiding pulling or curling the bar with your arms.
- Creating tension before the weight leaves the floor.
- Avoiding uncontrolled jerks from the floor.
- Using a load you can handle technically.
Stop the lift if you experience pain or an unusual sensation in your biceps, elbow, or forearm.
Which grip is best for grip strength?
Double overhand is usually the best choice when the goal is to challenge the holding grip around the bar.
Use it for as many warm-up and working sets as you can complete with stable technique. Supplement with Farmer's Walk, dead hangs, and static holds if necessary.
Read our main guide on how to get a stronger grip.
Which grip is best for heavy deadlifts?
Mixed grip can be relevant when double overhand is no longer sufficient and you want to lift without straps.
Hook grip is another alternative, where both hands still face the body, while the thumb is held between the bar and the fingers.
Therefore, there isn't one grip that is always best. The choice depends on experience, comfort, training goals, and any competition rules, among other things.
What is best for muscle building?
If the goal is muscle building in the back, hamstrings, or glutes, many choose a double overhand grip combined with lifting straps.
This solution provides a symmetrical hand position and reduces the risk of the grip ending the set before the muscles to be trained.
Straps are especially relevant for:
- Romanian Deadlifts.
- Deadlifts with multiple repetitions.
- Barbell rows.
- Dumbbell rows.
- Lat pulldowns.
- Shrugs.
When should you choose which grip?
Choose double overhand when:
- You are learning deadlifts.
- You are performing warm-up sets.
- You want to train your grip.
- You can hold the bar securely throughout the set.
- You want a symmetrical hand and arm position.
Choose mixed grip when:
- Double overhand can no longer hold the bar.
- You are training heavy deadlifts without straps.
- You are preparing for a powerlifting competition.
- You can keep both elbows fully extended.
Choose double overhand with straps when:
- The back or posterior chain is the primary focus.
- You are training with high volume.
- Grip limits the number of controlled repetitions.
- You do not have to follow competition rules that prohibit straps.
Conclusion
Double overhand should be the standard grip for sets where you can safely hold the bar. It provides a symmetrical position and trains the grip directly.
Mixed grip can be used for heavy deadlifts when the bar starts to roll out of your hands. Keep the supinated arm fully extended and avoid actively pulling with your biceps.
If the goal is muscle building or high training volume, double overhand combined with lifting straps can be the most practical solution.
Frequently Asked Questions
Is mixed grip stronger than double overhand?
For many, mixed grip makes it possible to hold a heavier load because the hands counteract the bar's rotation.
Is mixed grip dangerous?
Not automatically. However, the supinated arm requires special attention. Keep the elbow fully extended and avoid pulling the bar with your biceps.
Should beginners use mixed grip?
Beginners can generally learn deadlifts with a double overhand grip and only switch grips when the weight becomes too heavy for the regular overhand grip.
Should you switch hands with a mixed grip?
You can vary the hand position on lighter training sets. If you compete, you should also practice the position you plan to use in the competition.
Which grip is best for grip strength?
Double overhand usually challenges the grip more and is therefore a good choice for warm-up sets and lighter working sets.
What is best for bodybuilding?
Double overhand combined with lifting straps is often practical because grip does not have to limit training of the back and posterior chain.
