Deadlift Opposite Grip

👊For greater control and fewer muscular limitations, the mixed grip is an ideal next step for lifters in the deadlift. Unlike the two-handed overhand grip, the mixed grip is asymmetrical, requiring one hand to be in a supinated position (underhand grip) to maintain control of the barbell and maintain a better grip.

👊The mixed grip is asymmetrical, emphasizing the forearm of the overhand grip arm while isometrically recruiting the biceps of the underhand grip arm.

👊The main advantage of the mixed grip is obvious-it allows you to lift heavier weights without being limited by bar rotation or grip fatigue.

👊This makes it a perfect choice for attempting a 1RM deadlift. The mixed grip is technically almost as simple as the two-handed overhand grip and is relatively comfortable compared to more advanced techniques like the hook grip.

👊Because of the asymmetry of the mixed grip, it can easily lead to muscular imbalances in the forearms, trapezius, and deltoids over repeated training. Exercisers can avoid this by switching hand orientation between sets, but it is still not an ideal grip for regular training. If performed improperly, a mixed grip increases the risk of biceps tears and can negatively impact the exerciser's form if their shoulder or forearm mobility is particularly poor.

👊Grip the barbell with one hand using a pronated grip. Wrap the other hand underneath the barbell with the palm facing outward, as if performing a biceps curl.

👊Depending on the range of motion of the shoulder, the hands can be adjusted to be wider or closer than shoulder width apart, as long as the supinated arm remains fully extended and the elbow is not bent.

👊Maintaining the underhand arm fully extended is particularly important, as allowing the elbow to bend under particularly heavy loads can lead to biceps tears.