Mixed grip deadlifts?

[Margzz]

I tend to do deadlifts with a mixed grip, no chalk. After watching a few of these videos I'm scared ****less I'll tear my bicep.










Should I stick to double-overhand grip? My lift won't be strong but atleast it may protect my bicep.

[PeterGibbons316]

I do DOH for this very reason. When my grip fails I use straps. If you are planning on competing though you need to either find a way to train your grip strength separately so that it isn't an issue, pull less, or accept the risk of a bicep tear using mixed grip.

I think most of the time bicep tears come from lifting with a bent elbow, or jerking the weight at the start.

[hcintineo]

thanks for worrying me about this now. i guess i'll go back to DOH too. looks painful and a major inconvenience

[geoffstgermaine]

It seems that a biceps tear happens to a few people using an mixed grip. I don't know how common that injury actually is, but I used to lift with a mixed grip and didn't have any problems.

If you want to use a double-overhand grip then I'd suggest using a hook grip. With a proper hook grip and chalk I'd be surprised if you weren't as strong as when you use a mixed grip. When I switched I was actually stronger once I got the hook grip technique correct.

[hardNheavy2011]

I do DOH for this very reason. When my grip fails I use straps. If you are planning on competing though you need to either find a way to train your grip strength separately so that it isn't an issue, pull less, or accept the risk of a bicep tear using mixed grip.

I think most of the time bicep tears come from lifting with a bent elbow, or jerking the weight at the start.

This exactly. One way you can reduce the risk of tearing the bicep is to flex the triceps while pulling. That still may not keep you from tearing it though.....and sometimes it's hard to concentrate on flexing the tricep while you're trying to concentrate on other parts of the lift. It's a tough lift to perfect and do perfectly. I've done a lot of pulling with a DOH grip and I have found that it's actually made my grip stronger.

[rasse226]

Im curious about how to avoid this when using a mixed grip...

Edit:I have been thinking about this also

One way you can reduce the risk of tearing the bicep is to flex the triceps while pulling.

[Engineer_Guy]

Unless you plan on competing, just use straps.

You could try a hooked grip but you'll probably quit that after your first attempt :P

[BombDonald]

I think most of the time bicep tears come from lifting with a bent elbow, or jerking the weight at the start.

That,

It seems that a biceps tear happens to a few people using an mixed grip. I don't know how common that injury actually is, but I used to lift with a mixed grip and didn't have any problems.

and that.


While it can happen, it isn't common. Do your biceps work, keep your arms straight, and maintain flexibility. Chances of it ever happening to your average gym rat are very low.