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  1. #1
    I-O-W-A thefullmonte's Avatar
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    Alternating deadlift mixed grip?

    Anyone alternate their deadlift grip? Flipping hands one way, then the other?

    Not sure if its just me but I have kind of a strange, OCD-ish, balance/symmetry issue....and am starting to feel like I'm getting imbalances in my flexors/extensors and an underdevelopment in my brachioradialis in my "top" hand.
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  2. #2
    On a mission Simpy's Avatar
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    I do this, but only because I'm crazy. I feel like I pull stronger with my right hand under and my left hand over. And yet, I'll always flip them for the next set because I'm completely nuts.
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  3. #3
    Registered User Acal83's Avatar
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    I get what you mean. I havent been switching them lately because I am lazy but normally I like to switch them every set. But if I do an odd number of sets it sends me into full hypnosis on what to do.
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  4. #4
    Platinum Member eldawg's Avatar
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    I do this for my heavier sets.
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    I-O-W-A thefullmonte's Avatar
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    Originally Posted by eldawg View Post
    I do this for my heavier sets.


    After I posted this I was doing some reading and found an article linked off Stronglifts.com where the author recommends only using the mixed grip as you get towards the heaviest of your working sets. Up until till then, advocating using both hands in the "over" position.
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    I do and for absolutely no reason. I just feel it makes it 'even', lol.
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    Registered User Black_Dread's Avatar
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    i always do left palm facing up.... right palm facing down... feel like I can pull much more weight... also started doing it for heavier barbell shrugs
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    Platinum Member eldawg's Avatar
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    Originally Posted by thefullmonte View Post
    After I posted this I was doing some reading and found an article linked off Stronglifts.com where the author recommends only using the mixed grip as you get towards the heaviest of your working sets. Up until till then, advocating using both hands in the "over" position.
    Hadn't read this article, but that's what I do as well.
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    Originally Posted by eldawg View Post
    I do this for my heavier sets.
    me too. For my heaviest set (when im maxing) i use straps with normal grip.
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    Registered User rukkus's Avatar
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    Originally Posted by eldawg View Post
    I do this for my heavier sets.
    same... i like to start both overhand, then switch to over/under alternating sides between sets once double overhand grip starts giving out, and then eventually i get to straps...
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  11. #11
    I-O-W-A thefullmonte's Avatar
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    Originally Posted by eldawg View Post
    Hadn't read this article, but that's what I do as well.
    For some reason my browser won't pull up SL.com right now...but I think it was tagged at the bottom of the deadlift instructional
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  12. #12
    Nutrabio naturalguy's Avatar
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    I don't, I only do them one way and stick to that. I would feel weird switching it.
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  13. #13
    I-O-W-A thefullmonte's Avatar
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    Originally Posted by naturalguy View Post
    I don't, I only do them one way and stick to that. I would feel weird switching it.
    any merit iyo to switching it up?\
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    Registered User Prototyp3's Avatar
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    Overhand grip for lighter warmups. Mixed for middle sets. Versa Grippes double overhand when maxing or on heaviest sets (last 1-2). However when I go mixed I'm always right hand under, left hand over. Just feel stronger that way. If I forget the Versa's then it's mixed for maxes as well.
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    Originally Posted by thefullmonte View Post
    any merit iyo to switching it up?\
    In theory it sounds like it makes sense to alternate. Me personally, I go with what I know and I feel stronger one way over the other.
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    I-O-W-A thefullmonte's Avatar
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    Originally Posted by naturalguy View Post
    In theory it sounds like it makes sense to alternate. Me personally, I go with what I know and I feel stronger one way over the other.


    As do I. My question is more to the effect of if this is something I should try to overcome or not? I'm wondering if there is any merit to working to "balance out" my grip strength or not.
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    Oh Hai Mark! -KTA-'s Avatar
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    I had power lifting buds tell me not to use Alternate grip because you can Tear your Pec or Bicep, been using hooked since. My dead lift sucks either way, slightly longer torso usually results in my form going to **** at heavier weights.

    That's based off good bro data only. Don't know if there's a legit source about it.
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    Originally Posted by -KTA- View Post
    I had power lifting buds tell me not to use Alternate grip because you can Tear your Pec or Bicep, been using hooked since. My dead lift sucks either way, slightly longer torso usually results in my form going to **** at heavier weights.

    That's based off good bro data only. Don't know if there's a legit source about it.
    I had a guy telling me this the other day when I was doing them.



    I use OH grip. When I had hurt my wrist I was having to do them without holding the bar with my thumbs. That improved grip strength pretty quickly. LoL
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    Registered User LeeKun's Avatar
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    I use switch grip on heavier sets like everyone else said. I switch which way the hands face though. I feel like the trap with the over hand gets works more
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  20. #20
    I train with MAX, do you? AlecGaspari's Avatar
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    I tried switching up my grip a little bit today during deadlifts... my normal grip is left hand over, and right hand under.

    I switched the grip for my first 3 sets, but when it started to get heavy, i felt much more comfortable with my 'normal' grip

    weird how that works out... and i know its 100% mental
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    Originally Posted by AlecGaspari View Post
    I tried switching up my grip a little bit today during deadlifts... my normal grip is left hand over, and right hand under.

    I switched the grip for my first 3 sets, but when it started to get heavy, i felt much more comfortable with my 'normal' grip

    weird how that works out... and i know its 100% mental
    To me going opposite of my usual (normal for me: left hand over, right hand under) feels like writing or swinging a bat left handed. It is a weird mental block haha
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    ASSFUKKER6969 thefleshlight's Avatar
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    I do double-overhand for warmups to 315, then toss on a belt, chalk, and incorporate mixed grip. I don't alternate though; feels awkward.
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    Registered User halberstram's Avatar
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    Originally Posted by -KTA- View Post
    I had power lifting buds tell me not to use Alternate grip because you can Tear your Pec or Bicep, been using hooked since. My dead lift sucks either way, slightly longer torso usually results in my form going to **** at heavier weights.

    That's based off good bro data only. Don't know if there's a legit source about it.
    While true, that is mostly because of bad form. Most people try to jerk from the bottom and that results in bicep tear. The key is to slowly pull it up, or so goes the brolore.
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    I-O-W-A thefullmonte's Avatar
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    In related news....I have vagina hands. Double overhand....isn't working out so well. Lifting partner was clowning me HARD last night.

    /lotsofworktodo
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  25. #25
    Registered User danny535's Avatar
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    I usually do 3 reps with right hand under then do next 3 reps with hands switched
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    Registered User Curmudgeon7's Avatar
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    Just do double overhand, it's the bomb

    Mixed grip is ridiculous to me srs. I cringe hard when I see bar tilting to a side whenever someone pulls heavy with a mixed grip. I think its better to use straps than do mixed grip if you can't lift at all with the DOH while doing some gripwork at the end of your workout
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