When deadlift weights get heavy, grip often becomes the limiting factor. Many therefore choose either a mixed grip or lifting straps to hold onto the bar better.
Both methods can be effective, but they solve the problem in different ways. The best choice primarily depends on whether your goal is powerlifting, grip strength, muscle building, or increased training volume.
The short answer
Mixed grip is particularly relevant if you are training specifically for powerlifting and want a strong grip without aids. Lifting straps are often the best choice for bodybuilding, back training, and high-volume work, where the grip should not stop the set before the back and posterior chain.
For many, the best solution is to combine the methods: train some sets without straps, use your competition grip for specific deadlift training, and use straps for heavy or high-repetition work sets.
What is mixed grip?
Mixed grip means that one hand holds the bar with an overhand grip, while the other holds with an underhand grip.
The opposing hand positions counteract the bar rolling out of the hands. Therefore, many can hold more weight with a mixed grip than with a regular double overhand grip.
Mixed grip is especially used in deadlifts and is common among powerlifters.
What are lifting straps?
Lifting straps are worn around the wrists and wrapped around the bar. They create a stronger connection between the hands and the weight, reducing the demands on the grip.
With straps, both hands can remain in a symmetrical overhand grip. This makes them popular for deadlifts, Romanian Deadlifts, rows, pulldowns, and other heavy pulling exercises.
Mixed grip and lifting straps compared
| Feature | Mixed grip | Lifting straps |
|---|---|---|
| Extra equipment | No | Yes |
| Hand position | Asymmetrical | Symmetrical overhand grip |
| Grip strength requirement | Higher | Lower |
| Training volume | Good | Especially suitable |
| Muscle engagement | Good | Grip typically takes up less focus |
| Powerlifting competition | Commonly used | Used for training, not on the platform |
Advantages of mixed grip
Does not require extra equipment
You can use a mixed grip without bringing or attaching any other equipment.
Provides a stronger grip
The opposing hand positions reduce the bar's tendency to roll. This can make it easier to hold heavy weights than with a double overhand grip.
Relevant for powerlifting
Mixed grip is used by many powerlifters and can be part of specific training for competition.
Disadvantages of mixed grip
Asymmetrical hand position
The arms and shoulders are not in the same position. It is therefore important to keep the body stable and prevent the upper body from rotating during the lift.
Underhand arm requires extra attention
The biceps on the underhand side are positioned differently than with an overhand grip. Therefore, keep your arms long, avoid bending the elbow, and gradually take the tension out of the bar before the weight leaves the floor.
Can feel less comfortable with high volume
Some find that a mixed grip becomes uncomfortable through many sets and repetitions. Here, straps can be a more practical choice.
Advantages of lifting straps
Symmetrical grip
Straps make it possible to keep both hands in the same position. This can feel more natural during deadlifts and other pulling exercises.
Grip limits you less
When your hands and forearms don't give out first, you can focus more on your back, glutes, and hamstrings.
Suitable for high training volume
Straps are useful for many sets, Romanian Deadlifts, and other exercises where grip might otherwise fatigue before the muscles you want to train.
Can provide more quality repetitions
If your grip fails before the rest of your body, straps can help you finish the set without changing your technique just to hold on.
Disadvantages of lifting straps
Grip is trained less
If you use straps for all pulling exercises and all sets, your grip will receive less direct load. Therefore, you can benefit from performing warm-up sets without straps or training grip strength separately.
Less specific for powerlifting competition
Straps are great for training, but they don't replace practicing with the grip you'll use in a competition.
Requires some getting used to
It takes a few training sessions to learn how to wrap straps correctly and achieve the desired connection to the bar.
When should you choose mixed grip?
Mixed grip especially makes sense if:
- You are training specifically for powerlifting.
- You want to deadlift heavy without straps.
- You want to place greater demands on grip strength.
- You prefer not to use extra equipment.
- You can maintain a stable and controlled technique.
When should you choose lifting straps?
Lifting straps especially make sense if:
- Your grip fatigues before your back or posterior chain.
- Your primary goal is muscle building.
- You are training with many sets and repetitions.
- You want a symmetrical overhand grip.
- You use deadlifts as a training exercise and not as a competition exercise.
- You are doing Romanian Deadlifts or other exercises with a long time under tension.
The best strategy for most people
Mixed grip and lifting straps do not have to be competing solutions. They can be used for different parts of the same training program.
- Perform the light warm-up sets with a double overhand grip and no straps.
- Train mixed grip or hook grip on sets that are specific to powerlifting.
- Use lifting straps for volume work, Romanian Deadlifts, and heavy sets where grip is not the focus of the training.
- Add separate grip training if grip strength is important for your goal.
In the IPF, deadlifts with an optional grip in both hands are described. Lifting straps are therefore used as a training tool and not on the competition platform. Rules may vary between federations, so always check the rules for your own competition. See the IPF's current technical rules.
Which lifting straps should you choose?
At MakeIt, several StrapIt models are available for different needs:
StrapIt Standard
The most versatile choice for deadlifts, rows, pulldowns, and general strength training.
StrapIt Premium
For those who want a thicker material and a more exclusive design for heavy training and high volume.
StrapIt Short
The shorter model is suitable for hands under 16 cm and for those who prefer a more direct connection to the bar.
Danish-produced lifting straps since 2014
MakeIt has produced StrapIt lifting straps in Denmark since 2014. More than 50,000 pairs have been sold, and the models are developed with a focus on function, comfort, and durability.
See all StrapIt lifting straps
Conclusion
Mixed grip is an obvious choice if you are training specifically for powerlifting or want to lift without aids. Lifting straps are often best for muscle building, volume work, and training where grip should not limit the back and posterior chain.
For most, the best solution is to use both methods strategically. Train your grip when it's part of the goal, and use straps when the other muscles should have full focus.
Frequently asked questions
Are lifting straps better than mixed grip?
It depends on your goal. Straps are often best for volume and muscle building, while mixed grip is more specific for powerlifting.
Is mixed grip dangerous?
Mixed grip is not automatically dangerous, but the underhand arm requires good technique. Keep your elbow straight, avoid jerking the weight off the floor, and stop if you experience pain or discomfort.
Are straps bad for grip strength?
Not if used strategically. You can train warm-up sets without straps and use them for the heaviest working sets.
Can you compete with lifting straps?
Lifting straps are not used in typical IPF powerlifting competitions. Rules may vary between sports and federations.
What is best for muscle building?
Lifting straps are often the most practical choice because they reduce the risk of grip stopping the set before the back and posterior chain.
