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Is it necessary to alternate the mixed grip for deadlifts?

3 min read

Asked by: Eric Laughlin

If you keep your mixed grip work to just the heaviest sets, it doesn’t matter as much if you switch them. Yes, the muscles of the forearm and shoulder end up getting loaded differently, so if you deadlift heavy, often, you might develop imbalances.

Does mixed grip help deadlift?

The benefit of the mixed grip deadlift is that at heavy loads it will allow you to lift more. This is because squeezing the weight between the opposite-facing hands gives your grip strength a boost. Grip is often the weakest link when deadlifting and the mixed grip is a neat way around that – at heavy loads.

Does it matter what grip you use for deadlift?

Take the double overhand grip. This is the classic way to hold the barbell, with both your palms facing you. This is the best grip to start with when you begin deadlifting, says Gentilcore. It’s the easiest, most intuitive, and probably the safest.

Can you deadlift more with straps or mixed grip?

Lifting Straps for Deadlifts
You can use chalk to help with your grip, and you can use a mixed grip to help keep the bar in your hands. However, if you’re doing high-volume deadlifts at heavy weights, you should try to use lifting straps as it will allow you to push yourself even harder.

Why do deadlifts have different grips?

There are several hand positions used for gripping the barbell during deadlifts, including the double overhand grip, mixed grip, and hook grip. Alternating between different grip styles is advised to reduce the risk of injury (such as biceps tears) and prevent the development of muscle imbalances.

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.

Is mixed grip stronger than straps?

When it comes to injury prevention, straps definitely beat the mixed grip. When performing deadlifts with straps, your hands are in a stable, uniform double overhand position. While performing deadlifts with a mixed grip, you have one arm which is using a supinated grip. This grip opens that arm up to biceps tears.

Why is my deadlift grip so weak?

You’re not alone; many people have this issue when they start deadlifting heavy. Most of us don’t have well developed grip strength, leading to a weak grip deadlift. Grip takes much longer to develop than leg and back strength, as your legs and back can lift more weight off the floor than your hands can hold onto!

Where should I grip deadlift?

Another fundamental component of deadlifting is grip width, or how wide you grab the barbell. There are many different variations, and usually, hand placement is connected to feet position as well. For the standard deadlift, your hands should be just outside your knees.

Should I use straps for deadlift?

So, should you use straps when deadlifting? Yes, if your grip is giving out before everything else. The deadlift is a full-body exercise that entails engaging your posterior chain (like the back, hips, and glutes), aside from strengthening your wrists and grip.

Why do people deadlift with straps?

The most common use for lifting straps is for heavy-duty liftings like deadlifts or other pulling exercises that work your traps (workouts like lat pulldowns and rows). Lifting straps are designed to provide you with better grip control for heavier reps.

Should you wear gloves when deadlifting?

Should You Wear Gloves While Deadlifting? No, you shouldn’t wear gloves while deadlifting because gloves padding effectively increases the barbell thickness and makes it harder to grip. Yet, if you’re only looking for a way to prevent calluses, then you may go with gloves, as they can help in minimizing that problem.