Heavy Deadlifts start with a strong grip - it doesn't matter if your arms and legs have the strength for Deadlifting heavier weights, if your grip can't hold it, the bar will stay on the floor. A strong grip is therefore crucial for heavy Deadlifts.
As a 500lb raw Deadlifter at 165lb body-weight, here are the 7 quickest ways that I've found to build massive grip strength for Deadlifts.
1. Grip The Bar Correctly. If you Deadlift with the barbell in the middle of your hand, the weight is more likely to slide down and open it. Not only is the risk of losing the bar higher, you also get bigger callus from the increased skin folding.
Grip the bar correctly - not in your handpalm, but low in your hands and close to your fingers like in the picture below. This grip technique not only applies to the Deadlift, but also to other pulling exercises like Barbell Rows and Pull-ups (that means NOT on push exercises like the Overhead Press or Bench Press).
Proper Deadlift grip: bar close to fingers, NOT in your handpalm. This exact same grip technique applies to Barbell Rows and Pull-ups.
If you've Deadlifted with a wrong grip so far, it can feel uncomfortable at first to pull this way. Stick with it for at least 3 weeks so you get used to it.
2. Use White Knuckling. Meaning you grab the bar as hard as you can until your knuckles turn white. Here's why: the bar is less likely to move in your hand, AND gripping the bar hard by itself boosts strength. So start gripping the bar as hard as you can on all exercises, not just Deadlifts, and don't be lazy about it.
3. Use Chalk. Less callus formation, no more sweaty hands. It's not uncommon to see a 30lb increase on Deadlifts just by introducing chalk. If your gym doesn't allow it, get an eco ball (it leaves no dust). Best is to chalk up once the weight gets too heavy to Deadlift without it, because as Andy Bolton says:
The reason for generally not using chalk until my top weights is because I think it builds better grip strength.
- Andy Bolton, 1008lb Deadlifter.
4. Use The Mixed Grip. With the normal grip you have 8 fingers on one side of the bar, and 2 thumbs on the other side. So when your grip gives out, it starts with your thumbs. The mixed grip - one palm facing you, one facing away - puts 5 fingers on both sides which creates an instant strength boost: you'll be able to Deadlift the weight that didn't want to leave the floor with the overhand grip.
Which hand should be facing up? Elite Deadlifters Andy Bolton and Konstantin Konstantinov always pull with their right hand facing up. So do I because I feel strongest using this grip (I'm right-handed). So dominant palm facing up, weak facing down like Bolton in the picture below. Don't waste your time alternating which hand is up on each set to prevent imbalances, just follow tip #5.
Elite Deadlifter Andy Bolton showing the mixed grip - his right hand always faces up.
5. Pull More Overhand. Don't start to Deadlift every single set using the mixed grip now that you've read tip #4. You should pull your warm-up sets overhand-style and only Deadlift using the mixed grip on your last heavy sets. Using the overhand grip as long as possible will boost your grip strength.
Personally I don't use chalk until there's 315lb on the bar. Then I chalk up but keep pulling overhand until I hit 375lb. Only when I'm past 400lb and my hands can't hold the bar anymore will I start using the mixed grip.
6. Do Static Holds. Boost your grip strength by holding the weight at the top of your Deadlift for a few seconds. Let's say your work weight is 285lbs on SL5x5 - pull all your warm-ups with an overhand grip, then use the mixed grip and chalk for 285lb. After you've finished your 5 reps, stay standing with the barbell in your hands for 5 to 10 seconds before returning it to the floor.
7. Stop Using Straps. Straps are an invaluable tool when your legs and back have the strength to Deadlift the weight, but your grip is the limiting factor. Yet if you use straps on every single set, on every single exercise, including your warm-up sets and even Pull-ups, your grip will remain weak, forever.
Use straps ONLY on your last heavy set, when you can not Deadlift the weight using the mixed grip and chalk. In all other cases: no straps, no gloves.
Don't let small hands serve as an excuse. I might have big hands even though I'm only 5'8", but StrongLifts Member Jake (18y, Canada) has small hands and yet he Deadlifts 600lb. The fact is that any guy can accomplish a 400lb Deadlift, even if he has small hands, and without doing any kind of specialized grip work. Only at the highest level do details like hand size matter. Keep it simple.
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Great tips! I’m still a pretty skinny guy, 5’9″ and 160lbs, and I had started having trouble holding on to 225lb deadlifts even with a mixed grip. After each workout as I walk the 45lb plates back from the bar to the rack, I would stand still and hold one in each hand until my grip was about to give out before finally putting the weight on the rack. So after having already deadlifted it was really hard. I’m up to a 265lb deadlift 1×5 with an overhand grip, and my grip feels significantly stronger than before.
Good, useful information on here, as always.
+1 on the chalk, too. I find it invaluable. My grip used to be my limiting factor, leaving me stuck at about 242lbs. Since using it, grip’s been a non-issue. Now I’m pulling 335lbs for 6 reps and my grip is the last thing I worry about.
Great tips Mehdi.
Thanks again.
I basically do the same!
I lift with overhand grip till I cant hold it. Then I use chalk. If I cant hold it then, I start switching to mix grip.
Only thing I don’t agree on though is that although I’m right handed, it feels 10x more comfortable to have my right hand overhanded. I think that’s very personal.
Mehdi,
I’m an olympic lifter and I wondered if you ever use a hook grip when deadlifting?
Hey Mehdi,
I’m surprised you haven’t mentioned those bar widening grips like LynxGrips or FatGripz. They thicken the bar without compressing, so your forearms have to work harder during the lift, and they aren’t made of spongy material that screws with your grip. They seem to me to be the opposite of using straps.
Your friend Eric Cressey from T-Nation, seems to be a fan of them according to his “Are You Doing Stupid Stuff At The Gym” article.
I have yet to try them but I’m interested to know if you think they’re worth it.
You’ve mentioned in another article that gloves weaken your grip by thickening the bar, but I think the problem is more an issue of their sponginess making the grip less solid and stable, than that they obstruct the bar. It’s the same issue essentially as deadlifting in running shoes, except for your hands.
Good tips!
I really appreciate you’re site Mehdi and your stronglifts 5×5 program. I’m 132 lbs and was able to do 185 lbs 5×5, not much but still going there. My deadlift is at 205 lbs now but somehow my grip isn’t that strong anymore I guess I’ll have to try the mixed grip or chalk but would want to actually stay overhand with no chalk.
Keep up the good work you’re helping guys like me achieve functional strength!!!