5 Barbell Grip Variations: How, When, and Why to Use Them!

Your barbell grip might seem like a small detail, but it can make a big difference in how you lift. The way you hold a barbell, dumbbell, or even a pull-up bar can affect your comfort, strength, and the muscles you’re working. Whether it’s about lifting heavier, reducing strain, or targeting specific muscles, the right grip can change everything.

What Are the Benefits of Different Barbell Grips?

Overcome Plateaus

Changing your grip can target muscles from new angles, breaking through plateaus. For example, switching from an overhand to an underhand grip on rows shifts emphasis from your traps to your lats. This variation recruits different muscle fibres, helping you push past strength or growth stagnation. Additionally, grip changes can prevent overuse injuries by spreading the workload across supporting muscles.

Mixing Your Training Up

Different barbell grips prevent monotony and keep your workouts fresh. Using a neutral grip, such as on pull-ups or presses, can provide a new challenge and work muscles in ways traditional grips don’t. This variety enhances overall muscle development and prevents adaptation, ensuring your body continues to progress.

Better for Wrist Health

Switching grips reduces strain on your wrists. A neutral grip aligns your wrists and forearms in a more natural position, lowering the risk of discomfort or injury. This is especially valuable for those with pre-existing wrist issues.

5 Barbell Grip Variations and Why You Should Use Them

1. Neutral Grip

A neutral grip positions your palms facing each other, creating a natural hand alignment that reduces joint stress. Picture holding two dumbbells with your hands in a handshake position. This grip is most commonly used in exercises like hammer curls, neutral-grip pull-ups, and dumbbell chest presses.

How to Do It:

• Keep hands parallel to each other
• Thumbs pointing forward
• Maintain a comfortable, relaxed hand position

Exercises:

• Dumbbell rows
• Hammer curls
• Neutral-grip pull-ups
• Chest presses
• Farmer's walks

Pros:

• Reduces strain on wrists and elbows
• Promotes natural joint alignment
• Increases comfort during lifting
• Targets muscles from different angles

Cons:

• Limited applicability in some specialized lifts
• May reduce maximum load potential compared to other grips

2. Mixed Grip

The mixed barbell grip combines one hand overhand and one hand underhand, typically used in deadlifts to prevent bar rotation and improve grip strength. One palm faces away from you, the other towards you.

How to Do It:

• Place one hand overhand (pronated)
• Place opposite hand underhand (supinated)
• Maintain shoulder-width grip
• Keep hands symmetrical on the bar

Exercises:

• Deadlifts
• Heavy barbell rows
• Certain strongman lifting techniques

Pros:

• Prevents bar from rolling out of hands
• Increases maximum lifting potential
• Reduces grip fatigue during heavy lifts

Cons:

• Potential muscle imbalance
• Increased risk of bicep injury on supinated arm
• Requires careful technique and awareness

3. Hook Grip

A grip technique where you wrap your thumb around the bar first, then lock your fingers over your thumb. Popular in Olympic weightlifting and powerlifting for maximum security during heavy lifts.

How to Do It:

• Place thumb against bar first
• Wrap fingers tightly over thumb
• Maintain a narrow, secure grip
• Apply consistent pressure

Exercises:

• Olympic lifts
• Snatch
• Clean and jerk
• Heavy deadlifts

Pros:

• Extremely secure grip
• Reduces need for lifting straps
• Distributes weight more evenly
• Minimizes grip fatigue

Cons:

• Painful for beginners
• Requires significant thumb flexibility
• Takes time to master

4. False Grip

A barbell grip where your thumb is not wrapped around the bar, instead placed on the same side as your fingers. Commonly used in gymnastic and weightlifting exercises.

How to Do It:

• Place thumb alongside fingers
• Maintain flat hand contact with bar
• Keep wrist straight
• Apply consistent pressure

Exercises:

• Ring muscle-ups
• Certain weightlifting movements
• Overhead presses
• Gymnastics techniques

Pros:

• Reduces wrist strain
• Increases range of motion
• Helpful for specific technical movements

Cons:

• Less secure grip
• Increased risk of bar slippage
• Limited to specific movements

5. Underhand Grip

Palms facing upward, typically used in bicep and pulling movements. Creates maximum bicep engagement and allows for different muscle activation.

How to Do It:

• Turn palms towards body
• Maintain shoulder-width grip
• Keep wrists straight
• Apply consistent pressure

Exercises:

• Bicep curls
• Chin-ups
• Barbell rows
• Lat pulldowns

Pros:

• Maximizes bicep muscle activation
• Increases muscle engagement
• Provides variety in training

Cons:

• Less effective for certain compound movements
• Potential increased strain on bicep tendons
• Limited applicability in some lifts

How to Stop My Hands Slipping on the Barbell

Using chalk improves your grip on the barbell by absorbing sweat and increasing friction between your hands and the bar. This is especially helpful for heavy lifts like deadlifts or pull-ups, where a secure grip is critical. Liquid chalk is a cleaner option for gyms with restrictions on loose chalk.

Wrist straps are another effective tool, particularly for pulling movements. By looping the straps around the bar, they transfer some of the load from your hands to your wrists, reducing grip fatigue. This allows you to lift heavier or perform more reps without your grip being the limiting factor.

To Sum it Up

Barbell grips are more than just how you hold the weight—they’re a tool for improving your performance and protecting your body. From reducing joint strain to unlocking new strength, these variations give you options to customize your lifts and take your training further. Experiment with these grips, find what works for you, and keep making progress in your fitness journey!