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Here's how to progress your deadlift grip as the weight gets heavier without injuring yourself Double overhand eventually fails because the bar rolls out of your hands. When that happens, you have two main options: mixed grip and hook grip. Mixed grip (over/under) is easier to learn and prevents bar rolling, but creates bicep injury risk above 400 pounds. Research shows that the supinated arm experiences significantly higher bicep tension. Keep that elbow completely locked and shoulder pulled ba