The mixed grip deadlift is often used as a way to lift heavy loads when our double-overhand grip fails us. But is it really the best choice? Here's what a mixed grip is, when the right time to use a mixed grip deadlift is, and when to skip it.
What is a mixed grip
Mixed grip is a term that is used to describe a way of gripping a bar. It's most often used as a deadlift grip, and sometimes also used in pull ups. If you're doing deadlifts, and your grip gets tired, the bar might start to roll into your fingertips or out of your hands. Now, if you're someone who wants to lift heavier weights, and doesn't want your grip to be the limiting factor, then you might implement a mixed grip deadlift.
A traditional deadlift uses a double overhand grip. When you use a mixed grip, one hand keeps that overhand grip, while the other has an underhand grip. This creates a "lock in" of sorts that keeps the bar from rolling out of your hands.
Why not to use a mixed grip
You might develop muscular imbalances
I can't tell you how many people I train that walk right up to their bar for their first warm up set of deadliftsand grab it with a mixed grip. Why? Simply because it's habit.
Here's the thing, though - when you're using a mixed grip for deadlifting all the time, you're likely always grabbing with the same hand over and the same hand under. You'll probably instinctually turn your dominant hand to the underhand grip. For most people, this is your right hand - for me, it's my left. This means that all the tiny little muscles in your arm and your shoulder of the underhand arm are twisted ever so slightly.
It's not a lot. You won't notice it while lifting. You probably won't notice it for awhile. But over time, continuing to grip with the same mixed grip, all the time, you'll notice it. Especially since that's the arm you use for most things in your everyday life. And once you've been doing it long enough to notice it, it will be very very difficult to correct at that point.
You might end up with a bicep tear
Ok, so we've been doing mixed grip deadlifts for awhile, but only flipping that dominant side to underhand, which has resulted in muscle imbalances. One of the potential risks of the underhand arm is bicep tears - because that underhand side is using more bicep than lat. I don't say this to scare you, only to make you aware of how this grip variation can affect you in different ways.
You might strain your low back
Lower back strains are incredibly common in heavy lifting - because once the smaller muscles get tired, we end up lifting with our backs. Using this alternate grip deadlift gives us a false sense of security, allowing us to lift heavier and heavier loads, and sometimes even a one rep max, that we might not have otherwise tried to pull off the ground. If we're already fatigued, and we switch our grip so the bar doesn't roll out, we might pull with a rounded back. Rounded backs in deadlifting are very often a recipe for disaster.
When you should use a mixed grip
So - when you're performing a high number of repetitions of deadlifts at a lower or less challenging weight, its a good idea to focus on using a two-hand overhand grip. This will challenge your grip strength for as long as possible, building it up over time.
When you're performing a low number of repetitions of heavy deadlifts at more challenging weight, you should be focused on...still using a two hand overhand grip.
For as long as possible, maintain this type of grip. This is the best grip you can use in training. Don't switch to a mixed grip until you don't have a choice - meaning, you can no longer hold onto the bar. If you're working with heavier lifts, and the limiting factor is not the weight but the grip, then go ahead and switch it.
Remember, there are different schools of thought and lots of ways to approach training. My training mindset and how I work with my clients is for long-term health.
My focus is for you to have the most balanced strength for the longest amount of time as possible. I want you to be able to keep moving well into your 90's.
I recommend keeping a two-handed overhand grip for as long as you can. That means that you will be challenging your grip over time and focusing on the correct muscles.
When you get to that last set, and you really want to push the weight, but the grip isn't there, THEN try out your mixed grip and see if you can get the weight up.
Or, if you really want to challenge your grip strength, try to lift it with a hook grip first, before switching to mixed grip. Hook grip is when you place your thumb under instead of over, and pin it down with your index finger and middle finger, resulting in a locked in overhand position. It looks like this:
If your hook grip fails, then switch for a mixed-grip deadlift for a stronger position to lift those heavy weights. By using this approach, we've both enhanced your grip strength for the future, as well as had that victory of getting that last heavy bar up off the ground for today. Win-win!
Keep in mind that a competitive powerlifter or other experienced lifter may approach things differently. My focus is on following natural movement, and for me, that means using good form, following movement patterns that are natural to us, and approaching training in a way that helps the average person use their entire body well for everyday life.
Developing overall grip strength
If you experience grip fatigue, when deadlifting or otherwise, the best way to improve it is with practice. Gripping something for even just a few minutes a day will start to build up a more secure grip over time, and you'll find your grip strength increasing quickly.
It's not uncommon for people to have weak grip strength - as humans, we've gone from carrying things every day to sitting at a desk, sitting in our cars, and not using our grip nearly as much as we used to.
Deadlifts demand a strong grip. It's also important to remember that the harder you grip the bar, the tighter your upper back gets, which is a good thing! Rounded upper backs are not our friend when it's deadlift time.
Shoulder blades should be pulled down and back before that bar comes off the ground. You can certainly build grip strength by simply doing your deadlifts with a two handed overhand grip as much as possible.
Other things that can help build grip strength include dead hangs from the pull up bar, scapular pull ups and farmer's carries with kettlebells or dumbbells. (Bonus, those dead hangs and scap pull ups will help you learn how to do toes to bar also!) Here are 6 exercises to improve grip strength from Nerd Fitness.
Leave a Reply