How to Instantly Improve Your Grip Strength for Better Workouts

This hack does wonders for your pulling power.

Apr 22, 2025 - 02:01

How to Instantly Improve Your Grip Strength for Better Workouts

Most advanced lifters will tell you the stronger you get, the more grip strength matters. Oftentimes, when powerlifters or Olympic lifters fail a lift, it’s not because they aren’t strong enough—but because their grip gives out. Sure, wrist wraps can help you chase bigger PRs, but if you want to boost your grip strength fast, try switching up your grip altogether. A mixed grip (on moves like deadlifts, for example) can seriously level up your pulling power without relying on any extra gear.

"A mixed grip helps lifters pull heavier weights by reducing grip fatigue," says Eddie Baruta, global head of gym floor personal training at Ultimate Performance. "It prevents the bar from slipping, allowing for greater focus on posterior chain strength. However, it can create slight muscular imbalances, so grip variation in training is important."

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Why You Should Utilize a Mixed Grip

If you’ve been lifting for awhile, you know the grip debate is real, especially among powerlifters. Some swear by the hook grip for better pulling power, while others are loyal to the classic double overhand. Really, it all comes down to preference, but Burata does say mixed grip takes the top spot for heavier lifts.

"A mixed grip—one hand overhand, one underhand—prevents the bar from rolling, making it ideal for heavy deadlifts," Baruta states. "It enhances grip security without requiring straps, which is why powerlifters favor it. The hook grip, which traps the thumb under the fingers, offers a strong hold but can be painful, making it more common among Olympic lifters."

How to Deadlift With a Mixed Grip

With a barbell in front of you, stand with your feet hip-width apart, to start.
Roll the barbell up to your shins.
Bend down to grasp the bar just outside of your knees.
Grab the bar with one hand overhand (palm facing you) and the other underhand (palm facing away from you).
Keeping your lower back in its natural arch, push through your heels and extend your hips until you’re standing with the bar in front of your thighs. Make sure to keep the bar close to your body throughout the movement.
Lower with control back down.

Who Shouldn't Use Mixed Grip?

Not all grips are created equal, and mixed grip isn’t a one-size-fits-all fix. While it can definitely help you lift heavier, it might not be the best choice if you’re doing Olympic lifts or dealing with muscle imbalances.

"Athletes with shoulder or biceps issues should be cautious, as the supinated (underhand) arm experiences more strain, increasing the risk of injury," Baruta adds. "Olympic lifters and those recovering from imbalances may benefit more from a hook or double-overhand grip to maintain symmetry."