Alpha Progression
Overhand grip
An overhand grip holds an implement with the palms facing down or, when the arms hang, toward the body. The forearms are pronated, which is why it is also called a pronated grip. When both hands use it on a barbell, lifters often say "double overhand."
The grip appears in deadlifts, rows, pulldowns, pull-ups, and reverse curls, although the rest of the joint position differs among these exercises. On a deadlift, a double overhand grip lets both arms use a symmetrical orientation. As the bar becomes harder to hold, however, it may roll toward the fingertips and make grip strength the limiting factor before the larger pulling muscles reach their intended effort.
A hook grip keeps both forearms pronated while trapping the thumb. A mixed grip combines one overhand and one underhand hand position to oppose bar rotation. Lifting straps connect the wrist to the implement and reduce grip demand. These options solve different problems and should not be treated as synonyms.
Overhand does not mean narrow, wide, open, or closed. Grip width and whether the thumb wraps around the implement are separate choices. The position also does not guarantee superior back activation or safer technique. Attachment shape, elbow path, range of motion, load, and the individual's anatomy all influence the movement.
Use a grip that allows the intended form and a secure hold. If the bar is slipping because the hands are sweaty, chalk or a different surface may help; if grip development is part of the goal, changing to assistance on every set may remove useful practice. Pain, numbness, or a grip that cannot be released safely is a reason to adjust the setup rather than squeeze harder without limit.
