T Nation

Mixed Grip vs. Double Overhand


#1

Hello guys and girls,
I'll get right to the point. What is your ratio between deadlifting with a mixed grip versus double overhand ?
Thanks in advance !


#2

Always use mixed grip on deadlifts, even on warm ups. Other than the difference in grip strength, I do it because I want to get used to the feeling of pulling with a mixed grip. I feel it’s easier to tighten lats with double overhand.


#3

I pull double overhand until I can’t. Although I have never tried to “max out” a double over pull, I usually go to a mixed grip around 350lb. Best meet deadlift, 475lb.


#4

I only do double overhand, I’m not doing a meet and I don’t mind using straps.

In my opinion mixed puts uneven stress on the shoulders, traps and arms; and if your noting doing a powerlifting meet then I see no reason for the uneven wear on the body.

I can deadlift 385lbs double overhand, and 415lbs with straps. The gym doesn’t allow chalk.


#5

[quote]The Big AC wrote:

In my opinion mixed puts uneven stress on the shoulders, traps and arms; and if your noting doing a powerlifting meet then I see no reason for the uneven wear on the body.
[/quote]

Whenever I pull conventional if I go mixed-grip I seem to twist to one side during my pull (I think the overhand grip). Oddly enough though, when I widen my stance and go sumo that habit disappears completely.


#6

The most I’ve pulled double overhand was 430. My best mixed grip pull was 565. The 430 was when I had a 430 max deadlift though, I imagine I can pull more now.

There’s also the hook grip. George Leeman uses it and has the American deadlift record. Something just over 900 I believe. So that’s also a viable option if mixed grip isn’t your favorite thing.


#7

I will probably never pull mixed grip again, just feels uncomfortable to me. I pull hook grip now and can handle the same weights since ive adapted to it.


#8

My double overhand (and hook grip) is only about 80% of my mixed grip.

Cparker- How long did it take you to hit a PR and completely switch to hook grip? I’ve only trained hook grip holds twice in the past month, lol. I’m going to do 1 set of holds after every training session instead of just deadlift sessions. I’m usually not in the mood to train grip after deadlifting.


#9

My deadlift is 310 kg at the moment, raw, no belt, mixed grip. It’s not bad, but I just have this urge to learn do hook grip. But I’m not sure, I need to try it one day, and if I see that my hook grip is really low, i might just not even bother with it.


#10

I think hook grip working depends a fair bit on hand size and finger and thumb length. My hands are pretty average and fingers not that long so it works ok but not brilliantly.


#11

[quote]devoted wrote:
My deadlift is 310 kg at the moment, raw, no belt, mixed grip. It’s not bad, but I just have this urge to learn do hook grip. But I’m not sure, I need to try it one day, and if I see that my hook grip is really low, i might just not even bother with it.[/quote]

Yeah your deadlift isn’t bad, it’s pretty damn good haha.

I feel the same way and that’s why I eventually want to see how far I can go with it. Doing hook grip is optional so nothing I do for it takes away from training in general. Cparker recommended to use hook grip for as many working sets as possible and use hook grip holds to desensitize the thumbs and develop the hook grip strength.

I feel like I get better tightness when using the hook grip, which helps prevent imbalance from one side working harder. I’ve been adding extra work for my weak side. I could take the same approach as T3hPwnisher by using straps for general deadlift work and training grip separately but I want to give hook grip a try first.


#12

I’ve been doing pull ups with standard 2.5 inch fat grips for the last couple of months. Maybe that will help. My forearms definitely got bigger.


#13

Basically what Lift206 said, and would have to agree with Mark alot of it depends on your actual hand size. And I have kind of fat hands so it was tough at first. The best advice I ever got from a friend of mine who’s pulled 855 in comp with a hook grip said to just commit to it. So I sidelined my straps for a while, didn’t change any of my lifting weights at all I would just work up as far as I could go each day until I’d start to lose grip.

Also dead hangs on a pullup bar did a lot for me, I would do those later in the week not to interfere with actual DL training. and a 310kg is really good dude, don’t be so modest haha.


#14

[quote]cparker wrote:
Basically what Lift206 said, and would have to agree with Mark alot of it depends on your actual hand size. And I have kind of fat hands so it was tough at first. The best advice I ever got from a friend of mine who’s pulled 855 in comp with a hook grip said to just commit to it. So I sidelined my straps for a while, didn’t change any of my lifting weights at all I would just work up as far as I could go each day until I’d start to lose grip.

Also dead hangs on a pullup bar did a lot for me, I would do those later in the week not to interfere with actual DL training. and a 310kg is really good dude, don’t be so modest haha.[/quote]

Damn my deadlift session on Friday was tough. I finally got through a full session using hook grip and it felt like my thumbs were going to rip off. It was probably the paused deadlifts that made it harder. I found that when my thumb hurt, I would ease up on the grip and it made the entire lift harder. Squeezing tight and ignoring the pain from the start makes it easier for the rest of the lift.


#15

I’ve only used a hook grip when doing power cleans, and I’ve often thought about conditioning my hook grip for deadlifts.

Has anyone had any long term thumb damage from dead lifting with a hook grip?

Thanks,
JK


#16

[quote]JK29 wrote:
I’ve only used a hook grip when doing power cleans, and I’ve often thought about conditioning my hook grip for deadlifts.

Has anyone had any long term thumb damage from dead lifting with a hook grip?

Thanks,
JK[/quote]

I wouldn’t really think so but I doubt any kind of long term research has been done on that subject. If anything its just a loss of sensitivity for me, which goes back to normal if I don’t use the grip for a couple weeks.


#17

I’ve been pulling exclusively with a hook grip for several years. Once I got to the point that I trusted the grip, I started using straps to pull training volume reps so I don’t kill my hands. I train with hook grip for a couple of heavy singles and then use straps on the rest.

I stopped using mixed grip because the bar was starting to windmill on the supinated side. Using double overhand pulls my shoulders forward and lengthens my reach.


#18

Awesome! Thanks for the reply cparker and ouroboro_s