Updated: Nov 15, 2019
One of the most common grips used during deadlifts is the “mixed” grip. This grip is popular as it helps the lifter maintain a strong grip throughout the lift. This grip incorporates one hand utilizing an overhand grip while the opposite hand utilizes an underhand grip. The problem with this grip is that it places the upper extremity that is utilizing an underhand grip at an increase for elbow, bicep, and shoulder injuries. The shoulder is more prone to injury as the underhand grip causes the shoulder to externally rotate and ultimately causes the shoulder to move more into a forward protracted position. The bicep is also prone to injury as this underhand grip places more stress through this musculature. Along with placing an individual at increased injury risk, it also decreases one’s ability to generate torque and power while also causing asymmetries throughout the body. A safer, more effective alternative is the double over hand grip. Although this grip requires increased grip strength to complete a deadlift, it ultimately allows the lifter to be at an overall greater biomechanical advantage throughout the lift.
About the Author:
Dr. Ben Bagge, PT, DPT, CSCS is a Physical Therapist, Certified Strength & Conditioning Specialist, and USA Weightlifting Coach and owner of Pro+Kinetix. Ben specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication.