Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Can alternating grip result in muscle imbalances?

3 min read

Asked by: Lou Miner

The mixed grip is much stronger than a regular double-overhand grip because it prevents the bar from rolling in your hands and opening the fingers up. However, this type of grip can lead to some serious muscle imbalances.

What can cause muscular imbalance?

A muscle imbalance is often the result of:

  • natural development.
  • certain activities of daily life.
  • inactivity.
  • bad posture.
  • an unbalanced exercise program.
  • exercising with improper form.


Does Deadlifting cause muscle imbalance?

Asymmetrical performance of deadlifts could reinforce muscular imbalances and functional asymmetries; potentially leading to imbalanced hypertrophy and strength.

What are four common muscle imbalances?

Whether you’re a mother who spends your days caring for an infant or an executive who spends hours in front of a computer screen, you might have these four muscle imbalances: rounded shoulders and hunched back, anterior pelvic tilt, and a forward neck.

Does mixed grip deadlift cause injury?

Some lifters experience bicep tears while deadlifting.



This mostly happens when using a mixed grip on the bicep of the hand that is facing upward. This is not to say that you will tear your bicep if you choose to use a mixed grip.

Should you alternate grip deadlift?

The mixed grip is also recommended for safety reasons since it keeps the bar from rolling out of your hands. As you increase the amount of weight you’re lifting during deadlifts, switch to a mixed grip when you can no longer hold onto the bar.

Is alternate grip allowed in powerlifting?

Since the act is a crux of their sport, powerlifters can deadlift incredible amounts of weight. Many powerlifters utilize an alternate grip on the barbell to help them accomplish this.

How do I fix my deadlift imbalance?


Make sure that there is a 90 degree angle between the band and the stick. Also make sure that your body is at a 90 degree angle to the band.

Is hook grip better than mixed?

The primary benefit of hook grip is that it is as strong (maybe stronger) than mixed grip, but without the asymmetry of mixed grip. The added friction of the thumb against the bar also makes the deadlift hook grip slightly better, and subsequently stronger, when compared to a mixed grip.

Is mixed grip better than straps?

Похожие запросы

Why you shouldn’t do deadlifts?

Used by powerlifters and other athletes, the floor deadlift is good for one thing and one thing only – strength. Deadlifts have never built any appreciable amount of muscle on anyone. Not only does it not build muscle mass, it’s just too risky to do.

Is deadlifting worth the risk?

The deadlift is great at building up back strength (upper and lower) which hopefully can reduce the incidence of back injuries later on in life. The deadlift is a structural exercise which means it effectively loads the spine & hip enabling it to help build bone density and prevent osteoporosis.

Is deadlifting good long term?

Current research indicates that the long-term benefits of performing deadlifts not only promote an increase of bone density in younger populations, but they may also help maintain that increase well into the later stages of life when we naturally lose bone density.

Do deadlifts actually build mass?

But, deadlifts can help you build more muscle, increase strength, enhance your posture, and even improve athleticism.

Why don t bodybuilders do deadlifts?

Supposed bodybuilders load up a bar just to see how much they can lift. That’s not bodybuilding and, as with squats, many guys just aren’t built for deadlifts (the ideal shape is short with relatively long arms), so this becomes a strength exercise that hits the glutes and legs as much as the back.

Do deadlifts increase testosterone?

3. Deadlifts. The deadlift is a classic multi-jointed exercise that works the biggest muscle groups in your body, perfect for manufacturing more testosterone. The Journal of Strength of Conditioning Research found a significant T increase in college-age men after performing heavy deadlifts.