The two methods of deadlifting -- conventional and sumo -- require a slightly different grip. You not only want to grip the bar and hang onto it, you must ensure that your elbows do not bend and you do not pull the bar any farther than necessary. A proper grip keeps your shoulders and upper back in alignment, which can decrease your risk of back injury. Consult a health-care practitioner before beginning any exercise program.
Conventional Grip
Step 1
Stand with your feet shoulder-width apart. Bend down by bending your knees and hips, but push your hips back. Keep your back straight and your shoulders behind the bar.
Step 2
Grip the bar with your hands just outside of your lower legs. Turn one hand so the palm faces up, the other palm facing down. Make sure you wrap your thumbs around the bar.
Step 3
Squeeze the bar. Do not bend your wrists or elbows. Do not allow the bar to roll at the start of the deadlift because this can cause your grip to loosen.
Sumo Grip
Step 1
Place your feet wider than your shoulders and turn your toes outward. Set up by pushing your knees out in the direction of your toes. Push you hips down, which reduces the shearing force on your lower back, according to a 2001 study published in "Medicine and Science in Sports and Exercise."
Step 2
Reach straight down to grab the bar. Do not lean forward because this will pull your hips up. If necessary, push your knees out farther to get lower and grip the bar effectively.
Step 3
Grip the bar with an alternate grip -- one palm up, the other down. Grip the bar solidly using the knurling, or diamond pattern, on the bar if there is one. Do not move your hands out even though your feet are wide. This will cause you to lean forward more.
Tips and Warnings
- If your gym allows it, a small amount of lifting chalk will help your grip.
- Never round your back when deadlifting.
Things You'll Need
- Barbell
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