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Old 06-03-2009, 03:18 PM   #1
Andrew Durham
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Question Deadlift: Mixed Grip

Yesterday I was at the local gym doing my OHS with my usual crew. Next to the squat rack is a platform. One of the trainers had his client doing deadlifts. She was dropping the weight, saying that she is unable to hold on without it slipping. My friend suggested that she do mix grip. He, the trainer, said that he doesn't allow his clients to do mixed grip deadlifts. He said that over time it will cause elbow problem. Has anyone else heard this? Googled it and didn't see anything of the sort.
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Old 06-03-2009, 03:52 PM   #2
Júlíus Magnússon
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Re: Deadlift: Mixed Grip

Torn biceps are more common with mixed grip deads. Also, double overhand works the grip tremendously.

Hook grip is where it's at for heavy work sets where grip becomes the limiting factor, though, in my opinion.
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Old 06-03-2009, 04:30 PM   #3
Steven Low
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Re: Deadlift: Mixed Grip

Mixed is okay if you build up to it (like pretty much anything....)

Just make sure you switch up the mixed so the underhand grip is not always the same arm, and only do it when overhand grip gives out
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Old 06-03-2009, 04:55 PM   #4
Thomas Green
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Re: Deadlift: Mixed Grip

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Originally Posted by Steven Low View Post
Just make sure you switch up the mixed so the underhand grip is not always the same arm, and only do it when overhand grip gives out

Pretty much what he said. You'll build up grip strength better that way too.
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Old 06-03-2009, 05:59 PM   #5
Jason R O'Dell
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Re: Deadlift: Mixed Grip

I've learned I can get to about 295-305 with a double overhand grip. When I go mixed I can get up to 345. So yeah, I agree with those guys.
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Old 06-03-2009, 09:42 PM   #6
Zach Gates
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Re: Deadlift: Mixed Grip

It depends on your purpose.

If you just want to deadlift a lot, mix grip it. And don't worry about switching it up, that'll just get in the way of your heavy pulling.

However, if you're using deadlifts as a way to work this and that muscle in the pursuit of overall fitness and such, then sticking with the hook is probably your best bet.

As for torn biceps, that's why powerlifters do curls and such. Keeps things from popping.
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Old 06-03-2009, 09:53 PM   #7
Jacob Cloud
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Re: Deadlift: Mixed Grip

I could see a trainer in a globo not advising people to do a mixed grip, actually. It is something of a liability. It's not like the standard housewife is shooting for a double bodyweight DL PR or anything anyway. Personally, I hook on all my warm-ups and do a mixed grip w/ chalk for work sets only. I also have a few newb friends I am helping out and I am keeping them on double overhand as long as possible.
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Old 06-04-2009, 08:34 AM   #8
Ivan Ruiz
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Re: Deadlift: Mixed Grip

I have a meeting with "Diane" tomorrow morning, so I have a quick question.

What is the benifit, if any, of the hook grip? I just saw the pics of the hook grip on the FAQ page and it doesn't look very comfortable. I'm going to give it a try tomorrow anyway (I'm a mixed grip guy), but I was wondering if anyone knew what the advantages were so I can focus on that.

Thanks,
I
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Old 06-04-2009, 08:45 AM   #9
Eric Montgomery
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Re: Deadlift: Mixed Grip

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Originally Posted by Ivan Ruiz View Post
I have a meeting with "Diane" tomorrow morning, so I have a quick question.

What is the benifit, if any, of the hook grip? I just saw the pics of the hook grip on the FAQ page and it doesn't look very comfortable. I'm going to give it a try tomorrow anyway (I'm a mixed grip guy), but I was wondering if anyone knew what the advantages were so I can focus on that.

Thanks,
I
It makes your grip stronger because it uses friction rather than straight crushing power to hold onto the bar, and allows your arms to relax a little so you get a stronger pull on stuff like cleans and snatches. It takes some getting used to but it'll help you throw more weight up. Some people like it for heavy deads but personally I can deadlift more with an alternating grip than with a hook grip.
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Old 06-04-2009, 11:36 AM   #10
Steven Low
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Re: Deadlift: Mixed Grip

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Originally Posted by Zach Gates View Post
As for torn biceps, that's why powerlifters do curls and such. Keeps things from popping.
That's why we do inordinates amounts of pullups.
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