Deadlift Overhand Vs Underhand: The Pros And Cons For Each

The deadlift is a compound exercise that works multiple muscle groups, including the lower back, glutes, hamstrings, and quadriceps. It is considered one of the most effective exercises for building strength and muscle mass.

One of the most important factors to consider when performing the deadlift is the grip you use. There are two main grip options: overhand and underhand. Each grip has its own advantages and disadvantages, so it is important to choose the one that is right for you.

Overhand Grip

The overhand grip is the most common grip used for the deadlift. In this grip, the palms are facing the body and the thumbs are wrapped around the bar.

Advantages:

• Stronger grip: The overhand grip allows you to grip the bar more securely, which can help you lift more weight.
• Less stress on the forearms: The overhand grip puts less stress on the forearms than the underhand grip, which can be beneficial for people who have weak forearms.
• More natural movement: The overhand grip is more natural for most people, as it is the way we typically grip objects.

Disadvantages:

• Can be harder on the shoulders: The overhand grip can put more stress on the shoulders, which can be a problem for people who have shoulder injuries.
• Can be more difficult to maintain: The overhand grip can be more difficult to maintain than the underhand grip, especially when lifting heavy weights.

Underhand Grip

The underhand grip is less common than the overhand grip, but it can be beneficial for some people. In this grip, the palms are facing away from the body and the thumbs are hooked under the bar.

Advantages:

• Stronger grip: The underhand grip allows you to grip the bar more securely than the overhand grip, which can help you lift more weight.
• Less stress on the shoulders: The underhand grip puts less stress on the shoulders than the overhand grip, which can be beneficial for people who have shoulder injuries.
• Easier to maintain: The underhand grip is easier to maintain than the overhand grip, especially when lifting heavy weights.

Disadvantages:

• Can be harder on the forearms: The underhand grip puts more stress on the forearms than the overhand grip, which can be a problem for people who have weak forearms.
• Can be more uncomfortable: The underhand grip can be more uncomfortable than the overhand grip, especially for people with large hands.

Which Grip is Right for You?

The best grip for you depends on your individual needs and preferences. If you are new to deadlifting, it is recommended to start with the overhand grip. Once you have mastered the overhand grip, you can experiment with the underhand grip to see if it is a better fit for you.

Here are some general guidelines to help you choose the right grip:

• If you have strong forearms and healthy shoulders, the overhand grip is a good choice.
• If you have weak forearms or shoulder injuries, the underhand grip may be a better option.
• If you are lifting heavy weights, the underhand grip may be more beneficial.
• If you are new to deadlifting, start with the overhand grip.

How to Improve Your Grip Strength

Regardless of which grip you choose, it is important to have good grip strength. Here are some tips to help you improve your grip strength:

• Use chalk: Chalk can help you grip the bar more securely.
• Use straps: Straps can help you lift more weight by reducing the stress on your forearms.
• Do grip exercises: There are a number of exercises that can help you improve your grip strength, such as farmer’s walks and pull-ups.

Takeaways: Deadlift Overhand vs. Underhand

The deadlift is a powerful exercise that can help you build strength and muscle mass. The grip you use for the deadlift is an important factor to consider, as it can affect your performance and safety. The overhand grip is the most common grip, but the underhand grip can be beneficial for some people. The best grip for you depends on your individual needs and preferences. By following the tips in this article, you can choose the right grip for you and improve your deadlift performance.

What People Want to Know

1. Which grip is better for building muscle?

Both the overhand and underhand grips can be effective for building muscle. However, the overhand grip is generally considered to be better for building muscle in the back and shoulders, while the underhand grip is better for building muscle in the forearms and biceps.

2. Which grip is safer?

Both the overhand and underhand grips can be safe if performed correctly. However, the overhand grip is generally considered to be safer for people with shoulder injuries, while the underhand grip is safer for people with forearm injuries.

3. Can I use both grips in the same workout?

Yes, you can use both grips in the same workout. For example, you could use the overhand grip for the first few sets of deadlifts and then switch to the underhand grip for the last few sets. This can help you target different muscle groups and improve your overall performance.