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  1. #1
    Wuzzam, coolin? GodIsFrusciante's Avatar
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    Are mixed grip deadlifts really dangerous??

    Are ppl exaggerating the risk of bicep tears or should it be a genuine concern?
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  2. #2
    Banned Anakim1988's Avatar
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    Banned BunkMoreland's Avatar
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    some can get away with using an alternate grip on heavy deads, and not get hurt. some may tear their bicep from the immense stress put on that muscle with heavy deads. it also puts uneven stress on the back.

    fact of the matter is, any compound lift can be dangerous. keep the form tight, listen to your body, and evaluate whether or not your form is safe enough to continue doing on a regular basis
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  5. #5
    Somebody's oneitis xtraviolent's Avatar
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    Injured my wrist (left hand palm facing out) while doing DL with mixed grip...took almost 6 months to fully recover. Never again.
    Keeping it within.
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  6. #6
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    Originally Posted by Anakim1988 View Post
    lol wut
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  7. #7
    Banned blkbelt42's Avatar
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    oh hai
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  8. #8
    Registered User Bishop610's Avatar
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    From my answer my experience is the answer is yes. Deadlifts were one of my favorite exercises, but since injuring my back last April I have had chronic nagging pain and have been unable to perform any rowing back exercises. Pullups are the only back exercise I can perform at this point, and too much running or standing causes pain. My injury consisted of a severely strained erector spinae on the left side, which may have been cause by mixed grip and muscle imbalance.

    I still view deadlifts as an amazing exercise, but if I had to do it all over again I would definitely incorporate an involved stretching routine and wear a belt. All it takes is one bad rep when trying to push yourself to have an injury and set yourself back in a major way.
    The body won't quit if the mind is strong.
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  9. #9
    Bulkbrah ntsureifserious's Avatar
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    GRIP AND RIP! only if you load your bicep during the lift.



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  10. #10
    Registered User bobjtmart's Avatar
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    ^^ **** that made me cringe so bad.


    question: im not really sure how biceps tear? surely if the forces that great you would "fail" and not tear? much like you dont tear your pec every time you work out your chest
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  11. #11
    Registered User adoamd's Avatar
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    damn... gonna stick to overhand grip... fuarrkkkkk them tears in action looks insane!!!!!!!!! i imagine it's like ripping two chicken breasts apart... damn Thanks for the aware OP and above posters
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  12. #12
    Subtle like a T-Rex. BORN2LOSE's Avatar
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    You'll be fine if you use good form and build up to a heavy weight. Don't try 400 on your first day for single reps.
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  13. #13
    30k reps...i made it UkChris93's Avatar
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    i scare now =[
    Follow me on my journey in becoming a strong, swole mother fuker [srs]

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  14. #14
    Registered User weezyf.feri's Avatar
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    saw videos, did DLs today with mixed grip....not going to do that anymore i guess **** that ****
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  15. #15
    always yucky rrbb's Avatar
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    i scared now. why OP, why
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  16. #16
    Form>Weight DYTrainer's Avatar
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    Originally Posted by BORN2LOSE View Post
    You'll be fine if you use good form and build up to a heavy weight. Don't try 400 on your first day for single reps.

    ^^This. Also keep your arms locked. You are just trying to connect the weight to your back. Once you bend your arm then some of the weight gets transferred from the back to the biceps. And since the back is a much bigger muscle group then the biceps, the weight can be too much and stress the biceps way to much resulting in a tear. So as long as you are smart about it, then you will be ok. Any exercise can be dangerous when done incorrectly.
    My Workout Log:
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  17. #17
    Bulkbrah ntsureifserious's Avatar
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    dont be scurred! it only usually happens on new PR attempts. also its about making sure the arm stays locked out for the entire duration of the lift. i haven't deadlifted in a long time but do rack pulls with 700lb+ and never had any issues even tho that is far more than i could pull from the floor
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  18. #18
    Registered User lee902's Avatar
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    I've always done double over. It might not allow me to grip heavier but I've always been paranoid of tearing.
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  19. #19
    Namaste! Jesse_l_g's Avatar
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    Just make sure your elbows are fully locked out and you will be fine.
    …we have not spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise. - Mark Rippetoe
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  20. #20
    jooooooccccccyyyyyy LibidoBrah's Avatar
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    If you keep your arms locked you'll be fine.
    I rape back 1000+, leave link to your post in comment.
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  21. #21
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    god damnit I hate these threads
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  22. #22
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    I do this grip... Am I safe?

    AMC

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  23. #23
    Registered User 16plates's Avatar
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    As said. Every video of a bicep tear during a mixed grip lift had happened when the lifter hasnt fully locked arms.

    As soon as the arm bends at all to try and lock the weight out, some weight is transferred to the bicep, bicep aint able to hold 200/300/400kg and thus as its the weakest point, will break.

    I've recently started hook grip however that is purely for grip purposes. I still use mixed grip from time to time.
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  24. #24
    Registered User theduckwa's Avatar
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    not mirin those vids brahs
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  25. #25
    Bitch I might be getout87's Avatar
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    those vids made my penis turtle up.
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  26. #26
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    I never like mixed grip, but did it for the ego-trip of lifting slightly more weight.

    Truth is, it's uncomfortable as phuck. I reset deadlifts this year to bring my grip strength up. I initially was somewhat struggling to hold onto 225 for 10 reps, now I can get 315 for 10 easy as, with double overhand. Feels much better, my grip is stronger and I lift the bar even off the ground. If the time comes when I'm struggling grip wise, there is always hook grip or straps.


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  27. #27
    Registered User skarotum's Avatar
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    I will always use double overhand. I've always been worried about a bicep tear from mixed grip and can feel the strain in the bicep.
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    Originally Posted by skarotum View Post
    I will always use double overhand. I've always been worried about a bicep tear from mixed grip and can feel the strain in the bicep.

    kenny g strapless?
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    I've noted over the years that the vast majority of people who end up getting tears usually do left under, right over for the mixed grip. A lot of big lifters do mixed grip but reverse the grip (thus left over, right under)
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    Originally Posted by sickchops View Post
    A lot of big lifters do mixed grip but reverse the grip (thus left over, right under)
    hello mr big lifter, meet my friend mr imbalance.
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