Underhand Deadlift: Risks, Benefits, and Safer Grip Alternatives

Can you deadlift underhand?

Yes, you can deadlift with an underhand (supinated) grip, but it is generally not recommended as a primary deadlift variation due to significantly increased risk of biceps tendon rupture and shoulder joint stress, outweighing its limited benefits.

Understanding the Deadlift Grip Options

Before delving into the underhand grip, it's essential to understand the common and biomechanically sound grip variations used in deadlifting, each with its own advantages and applications.

• The Conventional Overhand (Pronated) Grip: This is the most fundamental grip, with both palms facing the body. It's excellent for developing grip strength and maintaining symmetrical loading, but grip can be a limiting factor as weights increase.
• The Mixed Grip: One hand is overhand (pronated) and the other is underhand (supinated). This grip significantly increases the amount of weight that can be held, as the opposing forces prevent the bar from rolling out of the hands. It is the most common grip for heavy deadlifts outside of competitive powerlifting.
• The Hook Grip: Both hands are overhand, but the thumb is tucked under the fingers (typically the index and middle fingers) to secure the bar. This is a very strong grip, often used in Olympic weightlifting and powerlifting, but it can be uncomfortable and requires practice to master.
• The Underhand (Supinated) Grip: Both palms face away from the body, similar to the grip used in a barbell curl. While technically possible to lift the bar this way, it introduces unique biomechanical challenges and risks.

Biomechanics of the Underhand Deadlift

Using an underhand grip for a deadlift significantly alters the stress distribution and muscle activation patterns compared to conventional grips.

• Forearm and Biceps Engagement: An underhand grip places the biceps brachii and brachialis muscles in a position of high mechanical advantage for elbow flexion. During a deadlift, as the lifter stands up, there is an inherent tendency for the arms to straighten. With an underhand grip, the biceps are under extreme tension trying to maintain this straight arm position, especially at the bottom of the lift and during the lockout. This is the primary mechanism for potential injury.
• Shoulder Girdle Mechanics: The underhand grip promotes internal rotation of the humerus (upper arm bone) at the shoulder joint. While some internal rotation is natural, combined with the heavy load and the pulling motion, it can place the shoulder in a compromised position, potentially increasing the risk of impingement or rotator cuff strain, particularly if pre-existing shoulder issues are present.
• Spinal Stability: The grip itself does not directly impact the activation of the spinal erectors or core muscles responsible for spinal stability. However, any instability or perceived weakness in the grip can lead to compensatory movements, potentially compromising spinal integrity.

Potential Benefits of an Underhand Grip

The benefits of an underhand deadlift are niche and generally overshadowed by the risks.

• Enhanced Biceps Activation: For those specifically looking to target the biceps in a unique way, or for very light loads where the deadlift serves as a full-body accessory, an underhand grip will undeniably increase biceps engagement. However, safer and more effective exercises exist for biceps development.
• Novel Stimulus for Grip and Forearms: The different forearm supination provides a unique stimulus to the forearm musculature. For advanced lifters looking to break plateaus or add variety to their training, it could be considered with extremely light loads and strict control.

Significant Risks and Disadvantages

The risks associated with the underhand deadlift are substantial and are the primary reason it is not a recommended grip for most lifters.

• Biceps Tendon Rupture: This is the most critical risk. As the bar is lifted, the biceps are under immense eccentric and isometric tension. A sudden jerk, loss of form, or lifting a weight too heavy can cause the distal biceps tendon (where it attaches to the forearm bone) to rupture. This is a severe injury requiring surgical repair and a lengthy rehabilitation process.
• Shoulder Joint Stress: The internally rotated position of the shoulder can predispose the joint to impingement, particularly if the lifter has poor shoulder mobility or existing issues. The heavy load exacerbates this risk.
• Reduced Grip Security for Heavy Loads: While an underhand grip might feel "strong" for light weights due to biceps involvement, for maximal deadlifts, it is generally less secure than a mixed grip or hook grip, increasing the likelihood of the bar slipping.
• Awkward Bar Path and Setup: The underhand grip can feel less natural and make it harder to maintain a tight, conventional deadlift setup. This can lead to a rounded back or other form deviations, further increasing injury risk.

When Might an Underhand Grip Be Considered? (And When to Avoid It)

Given the significant risks, the application of an underhand deadlift is extremely limited.

• Specific Biceps/Forearm Focus (with extreme caution): Some advanced lifters might use an underhand deadlift with very light weights (e.g., 20-30% of their 1RM) as an accessory exercise to specifically target the biceps and forearms, treating it more like a heavy eccentric curl. This is an advanced technique and not for general recommendation.
• Rehabilitation (under expert guidance): In rare, highly specific cases, a physical therapist or kinesiologist might prescribe a modified deadlift with a specific grip for therapeutic purposes, but this would be heavily controlled and part of a targeted recovery plan, not general training.

When to Avoid It:

• Heavy Lifting: Never use an underhand grip for maximal or near-maximal deadlifts.
• Beginners: Novice lifters should focus on mastering the overhand and mixed grips before considering any specialized variations.
• Individuals with Shoulder or Biceps Issues: Anyone with a history of shoulder impingement, rotator cuff problems, or biceps tendonitis should strictly avoid this grip.
• General Strength Training: For the vast majority of strength training goals, safer and more effective alternatives exist.

Safer Alternatives for Grip Strength and Heavy Lifting

For achieving the benefits of a strong grip and lifting heavy loads safely, consider these proven alternatives:

• Mixed Grip Deadlifts: The gold standard for safely lifting heavy deadlifts without straps, offering excellent grip security.
• Hook Grip Deadlifts: An advanced technique for maximizing grip strength in competitive settings.
• Deadlift Straps: For when grip genuinely becomes a limiting factor in training other muscles (e.g., back, glutes, hamstrings), straps allow you to continue lifting heavy without compromising form due to grip fatigue. They are a tool for training, not a substitute for developing grip strength.
• Dedicated Grip Training: Incorporate exercises like farmer's walks, plate pinches, and static bar holds to directly improve forearm and grip strength without the high risk of an underhand deadlift.

Conclusion: A Niche Application, Not a Primary Strategy

While it is technically possible to deadlift with an underhand grip, the severe risks, particularly the potential for biceps tendon rupture, far outweigh any perceived benefits for the vast majority of lifters. As an expert fitness educator, the recommendation is to primarily utilize the overhand, mixed, or hook grips, which are biomechanically sound and allow for safe, progressive overload. The underhand deadlift should be considered a high-risk, low-reward variation, with extremely limited application, and only under highly controlled conditions by experienced individuals fully aware of the inherent dangers. Focus on safer, more effective methods to build strength and develop a robust, injury-free physique.