Is mixed grip deadlift bad? Is hook grip superior to mixed grip?

Is it bad to deadlift with a mixed grip? What is mixed grip deadlift bad , exactly? When you deadlift using a mixed grip, you place one hand underhand and the other overhand on the bar.

Is mixed grip deadlift bad
Is mixed grip deadlift bad

Because it keeps the bar from rolling in your hands, the mixed grip is potentially stronger than the double-overhand grip. The mixed grip deadlift, on the other hand, has the potential to cause muscle imbalances.

In this article, I’ll go through the benefits and drawbacks of the mixed grip, as well as why you might or might not choose to use it. I’ll also go over how to deal with any imbalances you could have when using the mixed grip and a couple other deadlift grips.

Three Reasons to Perform a Mixed Grip Deadlift

Three Reasons to Perform a Mixed Grip Deadlift

1. It keeps the barbell from moving around in your hands.

Any barbell you use will have a certain amount of’spin’ to it. Some are more twisted than others (like an Olympic weightlifting barbell). Others are less slanted (like a powerlifting barbell). You will, however, experience spin regardless of the barbell you use.

When the barbell spins in your hand, it makes it more difficult for your hand to grip it. Rather of concentrating exclusively on squeezing the barbell as tightly as possible, you must also consider the possibility of the barbell rolling in your palm.

For individuals with shorter hands, the barbell will spin a lot faster. The stronger the connection your hands have with the barbell, the more you can keep it from spinning/rolling, especially with bigger weights.

2. For powerlifters, it’s the go-to deadlift grip.

If you’re a competitive powerlifter, you’ll need to consider transitioning to a mixed-grip deadlift at some time. This is because you’re lifting more absolute weight than the normal person, and your legs, back, and glutes will eventually outperform your hands’ strength.

At that point, you’ll need to look for grip choices that will allow you to improve your clutching abilities. The biggest advantage of the mixed grip deadlift is this. Without having to work on your grip strength, you can deadlift greater weight.

When compared to the traditional double overhand grip, some powerlifters claim that deadlifting with a mixed grip can improve gripping ability by up to 20%. (both hands facing down).

3. It can momentarily increase your deadlift volume.

You might not be a powerlifter, but you might do a lot of deadlifting reps. Doing workouts like 4 sets of 10 reps or 5 sets of 8 reps, for example. You could also be someone who enjoys doing AMRAP deadlift sets (as many reps as possible).

When you complete a lot of deadlifting reps and get close to your fatigue limit, you’ll notice that your hands start to sweat and your forearms start to tense up.

Many individuals use chalk or lifting straps in this situation, but moving to a mixed grip will almost immediately alleviate some of these concerns. You’ll discover that by employing a mixed grip, you’ll be able to rep out the barbell a few more times than you would if you used another grip option.

Are You a Good Fit For The Mixed Grip?

Are You a Good Fit For The Mixed Grip?

Let’s talk about if the mixed grip is right for you now that you have a balanced perspective on why you would or wouldn’t use it.

If you want to use a mixed grip, you should:

  • You’ve been doing strength training for a couple of years.
  • You’re a powerlifter who competes or wants to compete in powerlifting.
  • In the deadlift, you want to raise as much weight as possible.
  • You already do a variety of exercises to improve your grip and hand strength.
  • You have strong shoulder range of motion.
  • You don’t have any previous injuries to your shoulder or biceps.
  • When deadlifting, you know how to keep your spine neutral.
  • Your hands are short.

If any of the following apply, don’t utilise the mixed grip:

  • You’re only beginning to learn how to deadlift.
  • You don’t compete in powerlifting or have aspirations to increase your 1 rep max
  • strength and have less than 2-3 years of strength training experience.
  • You don’t already follow an organised hand/grip/forearm strength-building regimen
  • You don’t have enough shoulder mobility.
  • You already have a shoulder or bicep injury.
  • In the deadlift, you notice that your back is overly round.
  • If your hands are long or if you want to utilise straps

How Do I Get Started With The Mixed Grip?

How Do I Get Started With The Mixed Grip?

If you’ve determined that mixed grip is the way to go, you’ll want to make sure you transition smoothly. Here are my top five suggestions for getting started with the mixed grip:

Keep the same hand up and down at all times.

Many lifters enjoy switching which hand is up and which is down. That is not something you should do. You must become accustomed to having the same hand up and down at all times. Otherwise, you’ll merely be ‘feeling weird’ while clutching the barbell all the time.

Use it for high-rep sets to begin with.

When you’re doing a tough training cycle with low reps and large weights, avoid switching to the mixed grip. You should ease into the new grip at sub-maximal intensities, where reps are higher and your hands/arms can adapt to the new approach safely.

Remind yourself to keep your arms straight.

If you utilise a hybrid grip, it’s more important than ever to keep your arms straight while deadlifting. If you have the tendency of bending your arms as you lock the weight out (as some individuals do), you should immediately stop doing so.

If your biceps, chest, or shoulders become sore, take a break.

When you initially begin doing the mixed-grip deadlift, the muscles in your bicep, chest, or shoulder on the side where your hand is facing up may become sore.

This’soreness’ isn’t always a bad thing. Simply put, it means that your muscles are performing in different ways. However, if these muscles are extremely sore, take careful not to overtrain them. Allow them to rest for a day or two.

Consistency is tip

It’s possible that converting your deadlift to a mixed grip makes you feel weaker. It’s especially difficult the first few times you try it. This is due to the fact that it’s a new technique, and you haven’t had enough experience to “get used to it.”

You’ll find that your hand strength in the deadlift is considerably superior than the grip you used previously if you keep your grip consistent over the period of 2-3 months. It simply takes some time to get used to it. So, after a few workouts, don’t give up.

What Should You Do If You Have Mixed Grip Imbalances?

What Should You Do If You Have Mixed Grip Imbalances?

My suggestions for dealing with mixed grip imbalances are as follows:

Use the mixed grip just for your hard sets.

When shifting to the mixed-grip, I advised that you should only use it for lighter sets at first. That is correct. However, once you’ve become used to the grip, you should only use it for heavy sets.

So, for all of your lighter sets, including warm-up sets, you’ll utilise a more symmetrical grip, like as the double overhand or hook grip. This manner, the majority of your deadlifting volume will be done with a balanced right and left side, and you’ll only use the mixed grip when it’s absolutely necessary.

Use a variety of grips to strengthen your upper body. When training your upper body, switch grips to allow the various gripping muscles to develop equally.

Do sets where you alter your grip when performing pull-ups, dumbbell bench press, rows, or any other upper body exercise (palms away from you, palms together, and palms towards you). That way, during the deadlift, your muscles aren’t just getting a pronoted/supinated signal.

Make uni-lateral motions.

Exercises that involve moving load on your right and left sides independently of each other should be included in any solid strength training programme. Single-arm dumbbell rows, side planks, and landmine presses are examples of these workouts.

Any asymmetries you could obtain from mixed-grip deadlifts would be compensated for by performing some of these other single-arm actions.

Recognize that sports are by their very nature unbalanced.

If you’re a competitive powerlifter, you should be aware that asymmetrical performance is common in most sports.

There are always situations in football, baseball, or basketball where you must prefer one side or the other, and it’s critical to get as strong as possible on that side in order to be productive on the field or court.

Powerlifting is the same way. If you want to deadlift the most weight, you may have to sacrifice the ideal of ‘balance’ in favour of just employing a grip that allows you to move the greatest weight. That’s just the way sports are.

Is hook grip superior to mixed grip?

Is hook grip superior to mixed grip?

Is a mixed grip deadlift bad? Image result for is a mixed grip deadlift bad?
The main advantage of hook grip is that it is as strong (if not more so) than mixed grip, but without the asymmetry. When opposed to a mixed grip, the added friction of the thumb against the bar makes the deadlift hook grip significantly superior and hence stronger.

Is mixed grip deadlift bad: Review

Is mixed grip deadlift bad: Review

For deadlifting, dual grip is a good option. The mixed grip prevents the bar from rolling in your hands, allowing you to lift more weight, but it comes with some risks.

If you do not switch hand positions on a regular basis, as noted in another answer, imbalances can emerge. Another difficulty is the inclination to engage the bicep muscle on the arm with the supine hold while lifting near-maximal weights, which puts you at danger of bicep tears and elbow tendon damage.

The hook grip is another option, which offers a very firm grasp but takes some getting used to and is not suitable for persons with small fingers.

F.A.Q is mixed grip deadlift bad:

Is it true that deadlifting with a mixed grip makes your back uneven?

It shouldn’t be a problem if you only use this grip once in a while. However, if you utilise this grip with the same hand placement on a regular basis, you risk developing asymmetries in your biceps, traps, lats, and even your back.

Is it safe to use mixed grip?

Yes, the mixed grip is more powerful than a traditional double-overhand grip because it prevents the bar from rolling in your hands and opening your fingers. This style of grip, on the other hand, might cause major imbalances. When pulling in this direction, you’ll always twist somewhat as you rise.

Is 225 pounds a good deadlift weight?

185 lbs, or 1.5 times bodyweight, is a good starting point. 225 or 2x bodyweight is ideal.


For those wishing to improve their deadlift strength, the mixed grip deadlift might be a very effective gripping alternative.

This is especially crucial for people who discover that their grasp is their limiting factor, despite the fact that their legs and back are strong enough.

And this article will help you answer the following questions about:

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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