The Simple Grip Trick That Instantly Improves Your Deadlift

From the outside, deadlifts are one of the most straightforward lifts around. You simply lift the weight up and put it down. Right? While that's technically true, several factors play a role in how much weight you can lift. Take your grip, for example. 

There are several options to choose from, with overhand, hook, and mixed grips being the most common. While the best way is highly debated, there's one thing most lifters can agree on: a hook grip does wonders for preventing slippage and reducing possible grip fatigue during heavy lifts. 

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Why It Works

"The key advantage is enhanced bar security—the thumb acts as an anchor, stopping the bar from slipping," says Eddie Baruta, global head of gym floor personal training at Ultimate Performance. "This reduces the demand on forearm and hand strength, so you can pull heavier loads without failing due to grip fatigue. It’s especially useful in Olympic lifts and heavy deadlifts, where grip is often the limiting factor."

Unlike the commonly used double overhand grip lifters utilize for building grip endurance, a hook grip locks your thumb under your other fingers to create a more secure hold.

"The hook grip gives the lifter more control of the bar, preventing it from rolling in the lifter's hands, which should focus on the lifter's quality of movement," adds Derek Millender, head strength and conditioning coach for the Cleveland Cavaliers. 

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While this trick can undoubtedly help you lift more, Baruta warns it's not for everyone. Not only do you risk tearing your thumbs up, but individuals with previous injuries should avoid this grip type. 

"Athletes with past hand injuries, especially in the thumb and wrist, should probably avoid this grip," says Marshall Weber, a certified personal trainer and owner of Jack City Fitness. "It's going to put so much pressure on both the thumb joint, as well as weight on the thumb nail. 

For anyone who wants to experiment with incorporating this grip, expect a month to adapt. I would also avoid this grip for anyone with smaller hands, as you might end up feeling more unstable."

How to Do a Hook Grip

1. With a barbell in front of you, stand with your feet hip-width apart. 
2. Roll the barbell up to your shins, to start.
3. Bend down to grasp the bar just outside of your knees.
4. Grab the bar as you would for a double overhand grip, but position your thumbs under and around the bar toward the middle of your hand. 
5. 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.
6. Lower with control back down. 
7. That's 1 rep.