To perform a mixed grip deadlift, grip the barbell with one hand pronated (overhand) and the other supinated (underhand), and then perform the deadlift as you normally would. Here's a more detailed breakdown:
Grip Setup:
- Positioning: Stand with your feet hip-width apart, with the barbell over the middle of your feet.
- Hand Placement: Hinge at your hips, keeping your back straight, and reach down to grip the bar. Your hands should be slightly wider than shoulder-width apart.
- The Mixed Grip: Grasp the bar with one hand overhand (pronated) and the other hand underhand (supinated). It doesn't matter which hand is which initially, but you should alternate hands each set to prevent muscle imbalances.
- Tighten Your Grip: Ensure a firm grip on the bar with both hands. A secure grip is crucial for a successful and safe lift.
Performing the Deadlift:
- Setup and Stance: Position yourself as described above.
- Engage Your Lats: Before lifting, pull your shoulder blades down and back to engage your lats. This helps keep the bar close to your body.
- Lift: Keeping your back straight and core engaged, drive through your heels to lift the bar off the ground. Maintain a neutral spine throughout the movement.
- Lockout: As you stand up, squeeze your glutes and fully extend your hips. Your shoulders should be pulled back slightly.
- Lowering: To lower the weight, hinge at your hips while keeping your back straight. Guide the bar back to the floor, maintaining control.
Important Considerations:
- Alternating Grip: Alternate your grip each set (switch which hand is overhand and underhand) to prevent muscle imbalances.
- Hook Grip Alternative: If grip strength is a limiting factor, consider using a hook grip (both hands overhand, with your thumb wrapped under your fingers). This is a more advanced grip and requires practice.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
- Use Chalk: Chalk can significantly improve your grip, especially when lifting heavy weights.
- Start Light: If you're new to the mixed grip, start with a lighter weight to get comfortable with the technique.
Why Use a Mixed Grip?
The mixed grip allows you to lift heavier weights compared to a double overhand grip. It prevents the bar from rolling out of your hands, especially when lifting near your maximum capacity.
Potential Downsides:
- Muscle Imbalances: If you consistently use the same grip orientation (e.g., always right hand overhand), it can lead to muscle imbalances over time.
- Bicep Tear Risk: There's a slightly increased risk of bicep tear on the supinated (underhand) arm, especially when lifting very heavy weights. Focus on proper form to mitigate this risk.
