Are There Benefits To The Double Underhand Deadlift?

Deadlifts are a popular exercise among weightlifters. It is effective in strengthening your glutes, hamstrings, hips, and upper and lower back. However, like any other exercise, the form and technique to do deadlifts is important. 

You may think it is as simple as picking up barbells and performing deadlifts but there is more to it. For maximum benefit, you want to make sure you have the right grip. If not, it can limit the maximum weight you can lift, pose little challenge to your muscles, and lead to muscle injury. 

Let’s find out if there are any benefits to the double underhand deadlift and other grips you can try. 

What is the Double Underhand Deadlift?

double underhand deadlift
double underhand deadlift

When performing deadlifts, one of the grips used is the double underhand. It is the least known of the grips and is not recommended to be used when doing heavy deadlifts. 

The underhand deadlift is performed by lifting the bar from underneath such that your palms face your body. It is also called a reversed grip or supinated grip. 

Is There Benefit to the Double Underhand Deadlift?

When it comes to the benefits of the double underhand deadlift, there are mixed reviews. While it can limit maximal grip strength which can allow you to benefit from the deadlift, it also poses a risk. 

The double underhand deadlift can give better external rotation at the shoulder, lat engagement, and scapular stabilization allowing weightlifters to have better positioning and tension. 

On the other hand, it places increased stress on the bicep tendons and elbows making it a high-risk grip for injury. 

However, some strength trainers recommend using the double underhand deadlift during warm-up sets and in beginner training because when used correctly it can help improve other grip variations. 

Other Deadlift Grip Variations

deadlift grip variation
deadlift grip variation
deadlift grip variation
deadlift grip variation

Apart from the double underhand deadlift, you can also go for the double overhand or the mixed grip deadlift. 

The overhand deadlift is the most commonly used and recommended grip because it is comfortable and helps in grip development. 

It involves lifting the bar from above with your palms facing downwards. It is also called a pronated grip. This grip however limits the weight you can lift compared to other grips. 

Among other benefits, using the overhand grip can help you target specific muscle groups depending on the specific push and pull exercises you perform. However, these muscle groups won't be as much activated with an underhand deadlift. 

Another commonly used grip is the mixed grip which involves lifting the barbell using one hand in the pronated position with the other in the supinated position. A combination of underhand and overhand deadlift grip, hence the name mixed grip. 

mixed grip deadlift

It is recommended to be used when lifting heavier sets and is safer as it doesn’t let the bar roll out of your hands. However, there may still be a risk of increased pressure on the elbow of the underhand grip arm, so caution is advised. 

The Best Grip To Do Deadlifts?

Deadlifts for most people are best performed with the overhand grip as it provides the most benefit and helps avoid muscle imbalances. 

Even so, if you’re lifting very heavy weights it is recommended to switch to a mixed grip as after a certain weight the overhand grip strength may eventually fail. 

All in all, you should be able to choose a grip for yourself that is most comfortable for you and allows you to meet your exercise goals. All grips including the double underhand deadlift have pros and cons that you should be aware of when choosing one for yourself. 

Make sure the deadlift grip you choose isn’t causing any kind of muscle strain and if you feel it is, then it is better to switch to another grip. 

If you’re looking to take your deadlift game up a notch, find out the best readymade deadlift platforms to make things easier. 

In 2022, a home gym is the best way to make muscle, and if you’re wondering where to get started, read our complete guide to building a home gym.
We hope this article answered your query. You can read more informative articles on barbells and count on us to bring you the most accurate and latest fitness information.