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Do you use straps for Deadlifts? Do you wear gloves because your hands hurt? Look at the picture at the top. The guy deadlifts a heavy weight with his bare hands. How come he doesn’t need straps or gloves?

If you grip the bar correctly on Deadlifts, you’ll minimize callus formation, won’t need straps or gloves and can even add a few extra pounds to your max. This post will teach you how to grip the bar correctly on Deadlifts.

Where to Grip The Bar. The shorter the movement, the more weight you can lift. A wide grip — like a snatch grip — forces you to pull the bar higher than a narrow grip does. A wide grip also makes you start from a deeper position.

The most efficient way to Deadlift is with your arms perpendicular to the floor. Narrow your stance so your legs don’t get in the way of your arms. The picture at the top shows the correct way to grip the bar on Deadlifts.

How to Grip The Bar. Use a normal grip — both palms facing your body — as much as you can. This strengthens your grip.

• Bar Close to Fingers. You’ll minimize callus formation by putting the bar close to your fingers instead of in your palm. Lower the weight until you get used to the new grip technique if it feels weird.
• Avoid Gloves. Gloves add inches to the bar which makes grip harder. Let grow calluses, your skin will toughen up.
• Avoid Straps. Deadlifting with straps because you have a weak grip further weakens your grip. Lose the straps. Add grip training if needed.
• Use Chalk. Chalk minimizes callus formation by filling your skin folds. It also keeps your hands dry from sweating. Use chalk if your gym allows, you’ll be able to Deadlift more weight.
• Squeeze The Bar Hard. Put your left hand on your right shoulder. Make a fist with your right hand. Tighten your right fist and feel the tension in your shoulder/biceps. The harder you squeeze the bar, the harder your surrounding muscles work.

The Mixed Grip. When both palms face your body you have 8 fingers on 1 side of the bar and 2 thumbs on the other side. Your thumbs will give out first with heavier weights. The solution is to switch to the mixed grip.

• 1 Palm Facing You, 1 Palm Facing Away. This puts 4 fingers & 1 thumb on both sides of the bar. Both thumbs are supported by 4 fingers. Check the picture at the top for an example of the mixed grip.
• Face Your Dominant Hand Away. Tends to be the strongest position. Use it on your heaviest set. Alternate the supine/pronated hand on each of your submaximal sets to avoid muscle imbalances.

Some lifters use the hook grip for Deadlifts. Benefits: symmetry and your lockout drops by a few inches. The problem however: it hurts. Try it: start light, add weight gradually and maybe you’ll end like this guy.