DeadliftFor deadlifts, there are three grips to use. Both overhand, both underhand, and a mixed overhand-underhand (sometimes called "offset," "staggered," "alternating", or "mixed") grip. Considering forearm strength, overhand and underhand grips still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason. It is important to choose the right grip that best fits you and your strenght level or even preference.
Alternatively, in order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the "hook" grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes used to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don't want to rely on lifting straps or other supportive gear. Again you should try the different grips and find one that works best for you. It is very important to note that improper form can precipitate new conditions, aggravate existing ones, and possibly cause serious injury, especially true the heavier the weights get. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc or a slipped disk tp occur. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body. In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica if deadlifts are done improperly for a long duration. To reduce risk, some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated but it does provide better support which does help. Also, using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint. In the next page I’ve attached a good video to demonstrate how to perform a basic deadlift using the proper style and stance.
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