May 24, 2025, 1:37 pm | Read time: 7 minutes
The traditional deadlift with a barbell works nearly the entire body, targeting many muscles, especially the back muscles. You can vary the exercise primarily by changing the grip, which affects the load and can introduce new training stimuli. FITBOOK author Tony Poland, along with personal trainer Timo Kirchenberger, explains the different variations and when to use them.
In the full-body exercise known as deadlift, a barbell is lifted from the ground to hip height—there are various grip options to choose from. When performed correctly, the exercise improves strength, grip strength, posture, and stability. This is particularly important in daily life to prevent injuries. When gripping the barbell, as is often the case with such exercises, you have a choice: How do you position your hands on the barbell? What grip variations are there for deadlifting, and who are they best suited for?
Overview
Muscles Trained During Deadlifting
The focus during deadlifting is on the back, glutes, and thighs, regardless of the grip variation. “Primarily, it’s the posterior chain,” says Timo Kirchenberger. “The connection between the back muscles through the glutes, the back of the thighs, down to the calves and the soles of the feet,” describes the fitness expert regarding the most engaged body regions. “Additionally, a very high level of hip extension strength is necessary, and our core muscles are also heavily engaged.”
The movement mainly occurs through the hips and legs. The arms serve more or less as extensions to transfer the weight of the barbell. The eccentric phase, or the yielding phase, is particularly important in regular deadlifting for increased training stimulus. “It even makes sense to emphasize this phase further, perhaps by lowering yourself especially slowly,” says the expert.
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1. Double Overhand Grip
The classic among grip variations for deadlifting is the double overhand grip. This form is the simplest and most natural variant, making it particularly suitable for beginners with lighter weights. Additionally, this form is relatively easy to learn. Both hands symmetrically grip the barbell from above, with the backs of the hands facing the head and thumbs pointing inward. The symmetry evenly distributes the load, and the back, trapezius, and latissimus are equally engaged. Caution: With heavy weights, the bar may slip from the hands more easily!
“The overhand grip is especially suitable for beginners, allowing them to grip in a symmetrical shoulder position. Initially, one should learn the execution correctly. Where should the hips be, how do you engage the body, and how is the barbell guided? It is kept close to the body,” summarizes Timo Kirchenberger. Additionally, it’s important to build and maintain core stability. “These are the more relevant points at first. Afterward, you can focus on the grip,” recommends the athletic trainer.
By the way, this grip type is also used to prepare for Olympic weightlifting. “Even if you’re involved in CrossFit, the clean and jerk play a significant role,” notes Timo Kirchenberger. “And then you eventually want to train the whole thing with the overhand grip.”
2. Double Underhand Grip
The counterpart to this would be the double underhand grip. Here, the barbell is gripped with both palms facing the face, thumbs pointing outward. This variant is rarely used. “It has no particular relevance, no advantage in that sense, and no transfer to another sport,” says the former competitive athlete.
Only for people with limitations, such as forearm issues, might the double underhand grip be advisable. If someone has an elbow inflammation that prevents the overhand grip or shoulder difficulties, this grip could be an option. “Perhaps you can train around an injury with it,” suggests Timo Kirchenberger. “The double underhand grip is very uncommon, and I wouldn’t categorize it as advanced or less advanced.”
Additionally, the grip is biomechanically unfavorable. There’s a high risk of the barbell rolling out of the fingers. The underhand grip doesn’t offer much hold, creating an unstable feeling. The focus on the exercise execution can quickly be lost.
3. Mixed Grip
Extremely popular, or perhaps even the standard grip for advanced lifters, is a mix of the first two grip types. The barbell is gripped with one hand in the overhand grip and the other in the underhand grip. This allows for lifting particularly heavy weights. The resulting mixed grip prevents the bar from rolling or slipping, as both hands are positioned oppositely. “The barbell has a bearing on the side, meaning the bar rotates constantly. During deadlifting, the forearms must continuously work against this slight rotation when lifting the weight,” explains Timo Kirchenberger. “With a mixed grip, one hand rotates the bar forward and the other hand backward. The two opposing forces cancel each other out, creating a ‘rigid’ bar. It’s much easier to move the weight in terms of grip strength,” he explains.
What the “Chocolate Side” Is All About
Every athlete has a “chocolate side” that can be tested. The expert’s recommendation: Always move heavier weights with this side, and lighter loads with the slightly weaker side. This prevents training from becoming too one-sided. “Then you’d have moved approximately similar volumes in both grip variations without becoming too asymmetrical,” clarifies Timo Kirchenberger.
But what exactly is the “chocolate side”? Well, it means, for example, that the left hand is in the underhand grip and the right in the overhand grip. “Some feel stronger with an upper arm rotated inward. It varies from athlete to athlete, depending on shoulder mobility. Most people have a preferred side, whether they show the right hand outward or inward,” the personal coach notes from his experience.
4. Hook Grip
Experienced weightlifters often choose the hook grip for deadlifting. This is performed with both hands in the overhand grip, with the thumbs pinched or enclosed between the barbell and fingers. It’s even more secure than the mixed grip and is therefore advisable for even heavier weights, as it provides higher grip strength. The thumbs “hook” with the other fingers, making it difficult for the weight to roll out of the hand. The biggest difference is that the load is symmetrical with the hook grip. Muscle engagement is not one-sided. Although it may initially be painful for the thumb, one usually gets used to it over time.
“If you know you’ll eventually want to do snatches in weightlifting, then you’d incorporate the hook grip from the start. If you don’t have this goal, the mixed grip is probably easier,” assesses Timo Kirchenberger.
5. Neutral Grip
Finally, there’s the neutral grip, which isn’t possible with a regular barbell. Both palms face each other, requiring a hex bar, for example. The grips are positioned accordingly. This beginner-friendly position is gentle on the shoulders, wrists, and back. The expert’s verdict: “The neutral grip works very well. With the hex bar, the execution is even easier than with a regular barbell. The hands are positioned further forward, closer to the ankles. This really engages the back muscles, allowing you to maintain strength,” says Timo Kirchenberger.
The hex bar is particularly suitable for beginners. Besides the barbell and grip variations, there are other mistakes in deadlifting to be aware of.
Different Grip Variations in Deadlifting and When to Use Them
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How to Test Your Maximum Strength when Deadlifting
With the initial movement in deadlifting, you can also determine your maximum strength. This refers to the greatest weight you can lift once with clean technique and maximum effort. It’s indicated as “One Repetition Maximum” (1RM). “When performing the maximum strength test, you release the barbell at the top. You don’t have to guide it cleanly to the ground,” says Timo Kirchenberger. “You simply start from the ground and stand up with the weight. When it comes to moving the highest load, this would be a complete repetition.”
The mixed grip is recommended. “Simply because you can generate stronger force and have stronger grip strength. You can really focus more on the drive of the hips and legs rather than being occupied with the hands. This way, you can move more weight,” concludes Timo Kirchenberger.1,2