Mixed Grip For Deadlifts

kiko · 03-05-2008, 05:33 PM

I was doing deadlifts today and tried them with a mixed grip for the first time. I thought it was going to be awkward but was surprised to find that I felt less stress on my grip allowing me to lift a little bit heavier. Is mixed grip better for deadlifts?

Yanick · 03-05-2008, 05:42 PM

I don't do it anymore because i kept hurting myself. P-funk made a post about how your spine tends to laterally flex towards the same side on which your wrist is prone.

At the very least, and this is common sense, you need to flip the grip every set. One set Over-Under the next set Under-Over...get my drift?

Triple Threat · 03-05-2008, 06:17 PM

A mixed grip prevents the bar from rolling towards your thumbs, which is where your grip will fail (at heavier weights). Do the mixed grip if you wish, but do as Yanick says about alternating the grip each set.

kiko · 03-05-2008, 06:20 PM

Quote:

Originally Posted by Yanick

I don't do it anymore because i kept hurting myself. P-funk made a post about how your spine tends to laterally flex towards the same side on which your wrist is prone.

At the very least, and this is common sense, you need to flip the grip every set. One set Over-Under the next set Under-Over...get my drift?

I did alternate grips each set. The fact that the spine favors one side doesn't sound too safe.

Yanick · 03-05-2008, 06:26 PM

Some people get away with it their whole lives. I mean, the guys DL'ing close to 1k pounds are doing it with an over-under grip and seem to be healthy (atleast as far as the musculoskeletal system is concerned)

It really sucks to say this, but there is no concrete answer. Tread carefully and see what happens...I DL'ed very heavy weights before i really started having problems, but once i got to over 400 pound DL's i would tweak my back every so often, then hurt it so i had to take a month off. Start again, work up to 400+ pounds, tweak, tweak, injure. After a point i said enough is enough, i have a whole life ahead of me with goals that are separate from BB'ing so nowadays i make sacrifices in regards to strength/size to stay healthy and achieve my other life goals.

Triple Threat · 03-05-2008, 06:33 PM

If you're really worried and you aren't planning on entering any PL contests or worried about grip strength, invest in a pair of straps and use them instead of doing a mixed grip.

Yanick · 03-05-2008, 06:36 PM

Quote:

Originally Posted by Triple Threat

If you're really worried and you aren't planning on entering any PL contests or worried about grip strength, invest in a pair of straps and use them instead of doing a mixed grip.

Listen to this man. He is the Captain of Deadlifts

kiko · 03-05-2008, 06:42 PM

I'll keep doing the mixed grip because I really like it and didn't felt anything wrong with my back. But as soon as I feel something that could lead to an injury, I'll stop.

Thanks for the replies!

03-05-2008, 05:33 PM	#1
kiko Registered User Join Date: Sep 2007 Posts: 311	Mixed Grip For Deadlifts BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I was doing deadlifts today and tried them with a mixed grip for the first time. I thought it was going to be awkward but was surprised to find that I felt less stress on my grip allowing me to lift a little bit heavier. Is mixed grip better for deadlifts?
kiko Registered User Join Date: Sep 2007 Posts: 311

03-05-2008, 05:42 PM	#2
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,767	I don't do it anymore because i kept hurting myself. P-funk made a post about how your spine tends to laterally flex towards the same side on which your wrist is prone. At the very least, and this is common sense, you need to flip the grip every set. One set Over-Under the next set Under-Over...get my drift?
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,767	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-05-2008, 06:26 PM	#5
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,767	Some people get away with it their whole lives. I mean, the guys DL'ing close to 1k pounds are doing it with an over-under grip and seem to be healthy (atleast as far as the musculoskeletal system is concerned) It really sucks to say this, but there is no concrete answer. Tread carefully and see what happens...I DL'ed very heavy weights before i really started having problems, but once i got to over 400 pound DL's i would tweak my back every so often, then hurt it so i had to take a month off. Start again, work up to 400+ pounds, tweak, tweak, injure. After a point i said enough is enough, i have a whole life ahead of me with goals that are separate from BB'ing so nowadays i make sacrifices in regards to strength/size to stay healthy and achieve my other life goals.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,767	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-05-2008, 06:42 PM	#8
kiko Registered User Join Date: Sep 2007 Posts: 311	I'll keep doing the mixed grip because I really like it and didn't felt anything wrong with my back. But as soon as I feel something that could lead to an injury, I'll stop. Thanks for the replies!
kiko Registered User Join Date: Sep 2007 Posts: 311

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03-05-2008, 06:17 PM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,152 Photos: 4	A mixed grip prevents the bar from rolling towards your thumbs, which is where your grip will fail (at heavier weights). Do the mixed grip if you wish, but do as Yanick says about alternating the grip each set.

03-05-2008, 06:33 PM	#6
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,152 Photos: 4	If you're really worried and you aren't planning on entering any PL contests or worried about grip strength, invest in a pair of straps and use them instead of doing a mixed grip.