You've warmed up, the weight is on the bar, and your body feels ready. But mid-set, the bar starts to slip out of your hands, even though your legs and back still have more to give.
If you lose your grip during deadlifts, the solution isn't always to lift lighter. The placement of the bar, the use of chalk, your grip type, and targeted grip training can all make a difference. Lifting straps can also be used when grip isn't the primary goal of your training.
Why do you lose your grip during deadlifts?
Your grip can fail for several different reasons. The most common are:
- The bar is poorly positioned in your hand and starts to roll.
- Your hands or the bar are slippery due to sweat.
- The load exceeds what your regular overhand grip can hold.
- Your forearms are already fatigued from previous sets or exercises.
- Your grip strength hasn't developed at the same pace as the rest of the lift.
This doesn't necessarily mean your grip is unusually weak. Deadlifts engage large and strong muscle groups in the legs, hips, and back, while the entire weight must simultaneously be held by your hands and forearms.
1. Position the bar correctly in your hand
For deadlifts, the bar should usually be placed relatively low in the hand, closer to the fingers than the middle of the palm. If the bar is too high, it will often roll down towards the fingers when the lift begins.
This movement makes gripping more difficult and can crease the skin in your palm. Therefore, place the bar close to where it will naturally end up, and then firmly close your fingers around it.
Also, ensure that your grip width isn't unnecessarily wide. For a standard deadlift, the hands are typically placed just outside the legs, allowing the arms to hang roughly vertically.
2. Use chalk for slippery hands
If sweat makes the bar slip, training chalk can improve friction between your hands and the bar. Chalk is available as a regular block, powder, and liquid chalk.
Use only the necessary amount. A thick layer doesn't automatically improve grip and can make more mess than needed. Also, check if your gym allows chalk.
Chalk doesn't make your grip stronger, but it can help you utilize the grip strength you already have.
3. Choose the right grip type
Double overhand grip
With a double overhand grip, both palms face towards the body. It's a simple and symmetrical grip and a good starting point for warm-ups, lighter working sets, and grip training.
When the weight gets heavy, the bar might start to roll out through your fingers. This isn't necessarily a sign of poor technique – it might just be the limit of your standard grip.
Mixed grip
With a mixed grip, one hand faces towards the body, while the other faces away. The opposing hand positions prevent the bar from rolling in the same direction, making the grip feel more secure.
A mixed grip creates an asymmetrical position around the arms and shoulders. If you use it, the arm with the underhand grip must be kept fully extended. Never attempt to pull the bar up by bending your elbow.
A mixed grip isn't automatically harmful, but the technique should be trained gradually and with control.
Hook grip
With a hook grip, the thumb is placed around the bar and secured by the index and middle fingers. This grip is primarily used in weightlifting and by some deadlifters.
A hook grip provides the same position for both arms but can be uncomfortable for the thumbs while you learn it. Therefore, start with a lower load and gradually build tolerance.
4. Train grip strength specifically
If a stronger grip is an important goal, it needs to be trained just like other physical attributes. You don't need to add many advanced exercises.
Good options include:
- Static holds: Hold a heavy bar at the top of a rack or deadlift.
- Farmers walks: Walk with heavy dumbbells or farmer's handles in a controlled manner.
- Dead hangs: Hang from a pull-up bar for a controlled period.
- Plate pinches: Hold weight plates together between your fingers and thumb.
- Deadlifts without straps: Use a double overhand grip during warm-ups and lighter working sets.
Train your grip one to two times a week in an amount that doesn't compromise the quality of your other pulling exercises. More isn't necessarily better, as your forearms also need time to recover.
5. Use lifting straps when grip isn't the goal
Lifting straps create a stronger connection between your hands and the bar. They can be used when your grip fails before the muscles you want to train have received the planned work.
Straps are especially relevant when you:
- are training deadlifts for your back, hamstrings, or muscle growth
- perform several heavy pulling exercises in the same training session
- are doing Romanian deadlifts with many repetitions
- have already trained your grip earlier in the session
- want to use a double overhand position on heavy working sets
Straps are an aid, not a substitute for good lifting technique. Even if you can hold more weight, your legs, back, and the rest of your body must still be ready for the load.
How to combine grip training and straps
You don't have to choose between a strong grip and using straps. A practical approach might be:
- Complete warm-up sets with a double overhand grip.
- Continue without straps as long as your grip is stable.
- Use a mixed grip, hook grip, or straps when the load requires it.
- Optionally add a few sets of targeted grip training after your main lift.
If you're training for a powerlifting competition, you should also practice the grip you'll use in the competition, as lifting straps are usually not allowed in powerlifting. The rules may be different in, for example, strongman.
When should you use StrapIt for deadlifts?
StrapIt is a short lifting strap designed to be quick to attach around the bar. It is suitable for deadlifts, Romanian deadlifts, rows, shrugs, and pulldowns.
The short design is relevant if you want a secure grip without spending time on many wraps. If you want more wraps around the bar, traditional long straps might be a better choice.
See StrapIt lifting straps, or read our guide to the best types of lifting straps in 2026.
How to use StrapIt for deadlifts
- Place the correct strap around each wrist.
- Wrap the free part of the strap around the bar in the opposite direction of the bar's natural roll.
- Slightly roll your hands inwards towards yourself to tighten the strap.
- Actively close your fingers around the bar.
- Check that both sides are positioned similarly before starting the lift.
- Release your grip and move your hands away from the bar after the set.
Practice the technique with a light weight first. You should be able to attach and release your straps controllably before using them on heavy working sets.
Which size StrapIt should you choose?
StrapIt is available in Short and Standard sizes. The size is chosen based on hand length:
- Short: For a hand length under 16 cm.
- Standard: For a hand length over 16 cm.
Follow the current size guide on the product page to ensure the strap length fits your hand and how you position it around the bar.
Frequently asked questions
Why does the bar slip out of my hands?
This can be due to sweat, improper bar placement, tired forearms, or a load that exceeds the capacity of your regular overhand grip.
Is a mixed grip better than lifting straps?
These two solutions have different purposes. A mixed grip is used without extra equipment and can be relevant for competition preparation. Straps can be used when you want to remove grip as a limitation during regular working sets.
Do lifting straps make my grip weaker?
Not automatically. However, your grip receives less direct load in the sets where straps assist. Use a double overhand grip during lighter sets, or add targeted grip training if grip strength is important to you.
Should beginners use straps?
Beginners can use straps once they have learned the basic technique of the exercise. They should first practice attaching them with a light weight and not use straps as a reason to increase the load too quickly.
Can I use straps for all deadlift sets?
Yes, if grip is not part of your training goal. If you also want to improve grip strength, you can advantageously perform warm-ups and lighter sets without straps.
Can StrapIt be used for anything other than deadlifts?
Yes. They can be used for Romanian deadlifts, rows, pulldowns, shrugs, and other pulling exercises where grip becomes the limiting factor.
Conclusion
If you lose your grip during deadlifts, first check the bar placement and ensure your hands are not slippery. After that, you can work with a double overhand grip, mixed grip, or hook grip, and train grip strength specifically.
When grip isn't the primary goal, lifting straps can help you complete the planned work for your legs, hips, and back. The best solution therefore depends on whether you are training your grip, preparing for a competition, or primarily want to load the larger muscle groups.
