Deadlift Basics: Grip & Stance Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Deadlift Basics Grip & Stance Deadlifting 101 by Tanner Shuck January 8, 2022July 6, 2022 Tags Deadlift, Exercise Coaching, Powerlifting & Strength The Deadlift First Steps The deadlift is a foundational movement every person should do. We should all have the ability to lift a heavy object off the ground. Here's how to get started. For the conventional deadlift, keep your feet directly under the hips with the outsides of your feet lining up with the outsides of your hips. While individual anatomy will determine your ideal stance, a narrower stance is better than a wider stance for most people. A narrower stance allows you to keep your knees tracking out instead of collapsing in. Keep your chest up, engage your lats, and hinge at the hips with a slight knee bend. Grip the bar right outside your legs. A closer grip is better than a wider grip because you're in a more powerful position and have a more efficient (shorter) bar path. The most common grip is the alternate or mixed grip – non-dominant hand overhand (pronated), dominant hand underhand (supinated). You can also use a double-overhand hook grip. Loop your thumb around the bar first, then tightly wrap your fingers around your thumb and the bar. This grip is uncomfortable for some, but it's very secure. Another advantage of the double overhand hook grip is that it prevents imbalances/asymmetries in your hips/back that can occur over time with the alternate grip. If you want to remove your grip as a limiting factor, use lifting straps. But if you compete in powerlifting or CrossFit, use lifting straps strategically so you don't compromise overall grip strength. Lifting straps generally allow you to lift heavier weights and perform more reps. When lifting the bar, think about the legs pressing the weight up while keeping the bar close to your body at all times. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 25 Reps for Bigger Legs When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need. Bodybuilding, Legs, Tips, Training Akash Vaghela January 10 Training 10 Forgotten Tips for Smarter Lifting Mike Robertson wants to remind you to do some of the great stuff you used to, but may have forgotten about. Bodybuilding, Powerlifting & Strength, Training Mike Robertson May 22 Training Building the Death Grip Grip training may just be the missing piece to why you're not stronger or bigger. Diesel Crew member Jim Smith shows you how to develop iron hands. Powerlifting & Strength, Training Nate Green & Jimmy Smith August 16 Training Tip Use 5 Types of Supersets Here's everything you need to know about supersets. Check it out. Tips, Training Christian Thibaudeau January 22