If you're looking to improve your deadlifts, a crucial aspect is grip strength. This part is often overlooked, and we will be taking a look at all effective tips to help you improve your deadlift grip strength. Let's discover how to improve deadlift grip strength.
If you want to know how to improve deadlift grip strength, focus on the movements that strengthen your forearms and hand muscles. Exercises like farmer's walks, plate pinches, towel pull-ups, gripper exercises, barbell holds, and fat grip training are great examples. You'll prevent losing grip on deadlift and be able to lift heavier.
What is deadlift grip?
For those who don't know what the deadlift grip is and how to improve grip strength for deadlift, the grip is how you hold the barbell while performing a deadlift. A strong grip is essential for keeping the barbell stable and in control while performing the exercise. There are two main types of deadlift grips:
Double overhand grip: In this grip, the barbell is gripped with both palms toward the body. It is the most basic and symmetrical grip since the weight distribution across both hands is the same. This grip is ideal for beginners or for people looking to build their grip strength. The double overhand grip might be challenging to maintain as you increase your lifting capacity, especially if you have weaker grip strength.
Mixed grip: There are some limitations to the double overhand grip, which is where the mixed grip comes into play. One palm has a pronated grip, while the other palm has a supinated grip. The mixed grip creates a rotational lock on the bar, and it reduces the chances of the barbell slipping out from your hands. This grip is highly used by experienced lifters, and it helps them lift heavier weights.
Developing grip strength is very important to prevent grip fatigue and maintain control over the barbell. Frequently incorporating exercises that will strengthen your grip will positively impact your deadlift performance.
By incorporating grip-strengthening exercises and regularly working on these aspects, your deadlift grips would be better, and you would be able to handle and control more weight while preventing grip fatigue. Always know that these things take time and consistency.
Why is deadlift grip strength important?
Having a strong grip is very important for your deadlift performance and also to maintain safety. It has a direct impact on your ability to control the barbell and lift heavy weights. Let's take a look at the benefits of improving grip strength for deadlift.
1. Enhanced lifting performance
Having a strong grip lets you exert maximum force on the barbell, which lets you lift heavier weights with better efficiency.
2. Improved control and stability
3. Reduced risk of accidents
4. Increased muscle activation
5. Strengthened forearm and hand muscles
6. Transferable strength gains
How To Test Your Grip Strength?
- Hand dynamometer: A hand dynamometer is a tool that measures the strength of a person's grip. Squeeze the dynamometer as hard as you can while holding it in your hand. The dynamometer will show the force applied, giving you a numerical assessment of how strong your grasp is.
- Pinch Grip Test: The pinch grip test measures how well your fingers and thumb work together. Squeeze together your thumb and fingers while holding a pinch grip meter between them. Your pinch grip strength will be indicated by the meter's readout of the force applied.
- Bar hang test: This test evaluates both grip power and stamina. Find a sturdy overhead bar or pull-up bar. Then, grab it with an overhand hold, and hang on it as long as you can. Your grip endurance will be stronger the longer you can hang.
- Pinch grip test: Take two identical weight plates in your hands. Then, pinch them together between your fingers and thumb, and hold them there as long as you can. The pinch grip test measures the strength of your fingers and thumbs and reveals how well you can pinch anything.
- Grip squeeze test: Use a hand gripper or grip strengthener and squeeze it as firmly as you can. This is the grip squeeze test. Your grip strength will be measured and the device will offer resistance accordingly.
How to build deadlift grip strength?
1. Use a double overhand grip for warm-ups
2. Incorporate mixed grip for heavy sets
3. Implement barbell holds
4. Utilize fat grip training
5. Incorporate grip-intensive assistance exercises
6. Progressive overload
7. Focus on grip-specific exercises
8. Improve overall forearm strength
9. Avoid relying on straps
Best Exercises To Improve Your Grip Strength
1. Crush Grip Exercises
- Hand Grippers: Squeezing hand grippers develop your crush grip by working the muscles in your hands and fingers.
- Grip Balls: Squeezing grip balls or stress balls with the maximum force that you can apply is an effective way to enhance your crush grip.
2. Pinch Grip Exercises
- Plate Pinches: For this exercise, hold the weight plates between your fingers and thumb, either vertically or horizontally. This exercise challenges your pinch grip.
- Pinch Grip Holds: Pinch grip holds include pinching and holding onto objects such as pinch blocks or pinch grip plates to improve your pinch grip strength.
3. Support Grip Exercises
- Farmer's Walks: Carrying heavy dumbbells, kettlebells, or weight plates for a specific distance. It challenges your grip endurance and improves your support grip.
- Dead Hangs: Hanging from a pull-up bar or other sturdy overhead bar for as long as you can. It also helps build your support grip strength.
4. Wrist and Forearm Exercises
- Wrist Curls: You have to curl the dumbbell or the barbell with your wrist in this exercise. Perform wrist curls to work the muscles in your forearms and wrists.
- Reverse Wrist Curls: These are just like wrist curls, but they target the muscles on the opposite side of your forearms.
5. Thick Bar Training
6. Towel Exercises
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
Should We Use Straps In Deadlift Training?
It all comes down to personal opinion on this one. Straps are great for targeting the muscles of the back and legs without you losing your grip on the bar. But, relying on straps can negatively affect the development of your grip strength. In our opinion, it is best to only use straps for grip endurance training or sets with higher weights or reps.
How to increase grip strength at home?
If you want to know how to build grip strength at home, you can increase your grip strength at home with the help of simple exercises that can be performed with household items. For instance, towel hangs where you grip a towel that's hanging on a bar or squeezing stress balls. Even pull-ups can be of great help here.
So, these were all the methods, tips, and exercises for improving deadlift grip strength. To have a better deadlift, it is essential to pay attention to this aspect of the exercise. If you have any more deadlift grip strength tips, let us know in the comment section.
- How to Strengthen Your Grip for Deadlifts // WikiHow: https://www.wikihow.com/Strengthen-Your-Grip-for-Deadlifts
- How to Maximize Your Deadlift Grip // PowerliftingTechnique: https://powerliftingtechnique.com/how-to-maximize-your-deadlift-grip/
- How to Train Grip Strength // BarrHealth: https://barrhealth.com/grip-strength/
- 5 Ways To Improve Your Grip & Deadlift More Than Larry Wheels // GenerationIron: https://generationiron.com/improve-grip-strength/
- WSBB BLOG: DEADLIFT GRIP STRENGTH // WestsideBarbell: https://www.westside-barbell.com/blogs/the-blog/wsbb-blog-deadlift-grip-strength
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.