Mixed Grip Deadlifts: When To Use It.

Deadlift-phase_1If you’re not doing deadlifts, you should.

They’re a great, compound exercise that works both your upper and lower body. Requiring minimal equipment and providing maximal results, the deadlift is often referred to as the king of mass building exercises.

If you have no idea what a deadlift is, then watch this helpful video.

When it comes to deadlifts, exercisers often debate different grips. Typically, there are two variations that you’ll see.

The first is the double overhand grip. This is the most common deadlift grip and it requires gripping the bar with both palms facing the lifter. If you’ve never performed a deadlift, this is the natural grip that you’d assume – and it’s a great way to start.

mixed

Example of the mixed grip.

However, when performing deadlifts, the weakest link in the chain becomes the limiting factor. And well before the back, hamstrings or glutes give out, many people can’t hold onto the bar. In other words, their progress becomes limited by grip strength.

Once grip strength becomes an issue, switching to a mixed grip may be beneficial. It requires gripping the bar with one palm facing the lifter and the other palm facing away. Though it may feel awkward at first, the mixed grip helps stabilize the bar and grip strength is often less of an issue.

Most trainers recommend using the double overhand grip until grip strength fails, and then switching to a mixed grip. Of course, the real solution is increasing grip strength; utilize forearm and grip exercises to build up strength over time. In the meantime, the mixed grip can be an effective workaround.

P.S. If you’re looking to increase muscle mass, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

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