Conventional Deadlift (Mixed Grip)

Maximum pulling power — the strongest grip for moving maximum weight

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Traps, Lats
Equipment	Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Bar over mid-foot, about 1 inch from shins
2. Grip: One hand overhand (pronated), one hand underhand (supinated)
3. Grip placement: Both hands shoulder-width apart
4. Stance: Feet hip-width, toes slightly out (5-15°)
5. Hip position: Hips higher than knees, lower than shoulders
6. Supinated arm: Keep elbow locked, don't allow any bend

Equipment Setup

Equipment	Setting	Notes
Bar height	Floor level	Use standard 45lb plates
Grip configuration	Alternate which hand is supinated	Prevent imbalances
Chalk	Recommended	Enhances security

Grip Safety Cue

"Lock the elbow on your supinated (palm up) arm - treat it like it's in a cast"

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🔄 Execution

The Movement

🎯 Grip Setup

What's happening: Establishing secure mixed grip

1. Decide which hand goes supinated (palm up)
2. Grip bar firmly with both hands
3. Critical: Lock supinated elbow completely straight
4. Pull slack out of bar
5. Create full-body tension

Breathing: Big inhale into belly, hold

Feel: Solid grip, locked elbows, ready to pull

⬆️ Pulling Phase

What's happening: Driving bar from floor to lockout

1. Drive through whole foot
2. Keep bar close - scrape shins/thighs
3. Hips and shoulders rise together
4. Keep supinated elbow locked
5. Extend to full lockout

Tempo: 1-2 seconds

Feel: Posterior chain firing, very secure grip

Critical: Never let supinated elbow bend during pull

🔝 Lockout Position

What's happening: Full extension at top

1. Hips fully extended
2. Knees locked
3. Shoulders back
4. Squeeze glutes
5. Both arms remain straight

Hold: Brief pause to show control

⬇️ Lowering Phase

What's happening: Controlled descent

1. Push hips back first
2. Maintain grip security
3. Lower bar close to body
4. Keep supinated elbow locked
5. Touch plates to floor, reset

Tempo: 1-2 seconds controlled

Breathing: Exhale on way down

Key Cues

Primary Cues

• "Lock that bottom elbow" — prevents bicep tear
• "Screw hands into the bar" — activates grip
• "Leg press the floor" — initiates movement

Tempo Guide

Goal	Tempo	Example
Max Strength	X-0-1-1	Explosive up, controlled down
Power	X-0-X-1	Maximum acceleration
Hypertrophy	1-0-2-0	Slower eccentric

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension	█████████░ 90%
Hamstrings	Hip extension	█████████░ 85%
Erector Spinae	Spinal stability	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension	██████░░░░ 60%
Traps	Shoulder stability	███████░░░ 65%
Lats	Keep bar close	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Torso rigidity
Forearms	Grip - less stress than double overhand

Grip Advantage

Mixed grip prevents bar rotation, allowing 15-25% more weight than double overhand grip without equipment.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bent supinated elbow	Bicep takes load	Bicep tear risk	Lock elbow completely straight
Bar rotates in hands	Shifts weight unevenly	Form breakdown	Squeeze harder, check grip placement
Always same hand supinated	Muscle imbalances	Asymmetric development	Alternate grip each session
Rounding lower back	Spine flexion	Disc injury risk	Lighter weight, better bracing
Jerking the bar	Loses tension	Bicep injury risk	Pull slack out first

Bicep Tear Risk

The supinated (palm up) arm has significant bicep tear risk if the elbow bends during heavy pulls. Always keep that elbow locked completely straight.

Self-Check Checklist

• Supinated elbow locked straight
• Alternating which hand is supinated
• No bar rotation during pull
• Spine neutral throughout
• Pulling slack out before lift

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🔀 Variations

By Grip Type

Mixed Grip

Benefit	Limitation
Lift 15-25% more than double overhand	Bicep tear risk
No equipment needed	Can create imbalances
Competition legal	Supinated arm vulnerable

Best for: Max effort sets, competition

Double Overhand

Benefit	Limitation
Grip strength development	Weight limited by grip
No asymmetry	Fails earlier
No bicep risk	Can't lift as heavy

Link: Conventional Deadlift (Overhand)

Hook Grip

Benefit	Limitation
Very secure	Painful at first
Balanced pulling	Takes time to adapt
No bicep risk	Thumb discomfort

Link: Conventional Deadlift (Hook Grip)

With Straps

Benefit	Limitation
Remove grip limitation	No grip training
Focus on posterior chain	Not competition legal
No bicep risk	Equipment required

Link: Conventional Deadlift (Straps)

Stance Variations

Variation	Link
Sumo Deadlift	Sumo Deadlift
Trap Bar Deadlift	Trap Bar Deadlift

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Max Strength	5-8	1-3	3-5 min	85-100%	0-1
Strength	4-6	3-5	3-5 min	80-90%	1-2
Hypertrophy	3-4	6-8	2-3 min	70-80%	2-3

Workout Placement

Program Type	Placement	Rationale
Powerlifting	Main movement	Building 1RM strength
Strength training	First exercise	When freshest
Competition prep	Final weeks	Practice comp grip

Grip Alternation

Prevent Imbalances

Alternate which hand is supinated each training session to prevent muscle asymmetries and imbalanced development.

Progression Scheme

Week	Sets x Reps	Load	Notes
1-3	5x3	80%	Build base
4-6	5x2	85%	Increase intensity
7-9	6x1	90%+	Peak strength

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Conventional DL (Overhand)	Build grip first	✓
Trap Bar Deadlift	Less technical	✓
Rack Pull	Reduced range of motion

Progressions (Harder)

Exercise	When Ready	Link
Deficit Deadlift	Need more ROM
Pause Deadlift	Strengthen weak point

Alternatives (Same Goal)

Different Stance

Alternative	Benefit
Sumo Deadlift	Shorter ROM, hip emphasis
Trap Bar Deadlift	More quad involvement

Safer Grip

Alternative	Benefit
Hook Grip Deadlift	Strong, no bicep risk
Straps Deadlift	Volume work, no grip limit

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Previous bicep tear	Re-injury risk on supinated arm	Use hook grip or straps instead
Bicep tendonitis	Aggravation	Double overhand or straps
Low back pain	Compression	Lighter weight, master form first
Grip asymmetry	Worsening imbalance	Alternate hands consistently

Stop Immediately If

• Sharp pain in bicep (especially supinated arm)
• Pop or tear sensation in arm
• Spine rounding that can't be controlled
• Grip slipping mid-rep

Bicep Tear Prevention

Strategy	Implementation
Lock elbow	Treat supinated arm like it's in a cast
Don't jerk the bar	Pull slack out smoothly
Avoid high reps	Mixed grip best for 1-5 reps
Strengthen biceps	Curls, isometric holds
Alternate hands	Each session, different hand supinated

Safe Failure Protocol

1. If grip fails: Lower bar in controlled manner
2. If bicep pain: Drop bar immediately (if safe)
3. If back rounds: Abort the lift

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-110°	🔴 High
Knee	Flexion/Extension	90-100°	🟡 Moderate
Spine	Neutral stability	Minimal	🔴 High
Elbow	Locked (supinated side)	0° (straight)	🟡 Moderate
Shoulder	Stabilization	Neutral	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can touch bar with flat back	Hip mobility work
Ankle	10° dorsiflexion	Wall test	Slight heel elevation okay
Thoracic	Extension	Chest up position	Foam roll, extensions

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❓ Common Questions

Which hand should be supinated (palm up)?

Most people use their dominant hand supinated, but there's no rule. Try both and use whichever feels more secure. Most importantly, alternate which hand is supinated each session to prevent imbalances.

Will mixed grip cause muscle imbalances?

Yes, if you always use the same hand supinated. Alternate each session (right supinated Monday, left supinated Thursday) to prevent asymmetric development.

How much more can I lift with mixed grip vs double overhand?

Typically 15-25% more weight. Your mixed grip max is your "true" deadlift max, while double overhand is limited by grip strength.

Is bicep tear common?

Rare, but it does happen - almost always on the supinated arm. Prevent it by keeping that elbow locked straight and not jerking the bar off the floor.

Should I use mixed grip for high reps?

Not recommended. Mixed grip is best for low reps (1-5). For higher reps, use double overhand, hook grip, or straps to reduce bicep fatigue and injury risk.

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📚 Sources

Biomechanics:

• NSCA Essentials of Strength Training - Tier A
• Rippetoe, M. Starting Strength - Tier C

Injury Prevention:

• Escamilla, R.F. et al. (2000). Biomechanical Analysis of the Deadlift - Tier A
• Swinton, P.A. et al. (2011). Contemporary Training Practices - Tier B

Programming:

• Wendler, J. 5/3/1 Forever - Tier C
• Powerlifting competition standards - Tier C

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For Mo

When to recommend this exercise:

• User is training for maximum strength
• User is preparing for powerlifting competition
• User's grip is limiting their deadlift progress
• User can already deadlift with good form using overhand grip

Who should NOT do this exercise:

• History of bicep tears → Suggest Hook Grip or Straps
• Bicep tendonitis → Suggest Double Overhand or straps
• Beginner learning the lift → Start with Double Overhand

Key coaching cues to emphasize:

1. "Lock the bottom elbow - treat it like it's in a cast"
2. "Pull the slack out before you pull the weight"
3. "Alternate which hand is palm up each session"

Common issues to watch for in user feedback:

• "Bicep feels strained" → Check elbow lockout, may need different grip
• "Bar feels uneven" → Check grip width is equal, hands placed correctly
• "Always using same hand" → Remind to alternate to prevent imbalances

Programming guidance:

• Pair with: Upper back work, grip accessories
• Avoid same day as: Heavy bicep work (especially before deadlifts)
• Typical frequency: 1-2x per week for heavy work

Progression signals:

• Ready to progress when: Can complete all reps with locked elbows, no grip issues
• Regress if: Bicep pain, inability to keep elbow locked, form breakdown

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Last updated: December 2024