Barbell Mixed grip Deadlift
- Músculo objetivo
- —
- Equipamiento
- Barbell
- Parte del cuerpo
- Hips
- Tipo
- Strength
The barbell mixed grip deadlift is a posterior-chain hip-hinge that builds full-body pulling strength, driven by the glutes and hamstrings with strong support from the back and lats, core, and grip. Its defining feature is the alternating (mixed) grip — one palm faces you and one faces away — which stops the bar from rolling out of your hands so you can hold and pull heavier loads.
Cómo hacer el Barbell Mixed grip Deadlift
- 1Set the loaded barbell on the floor and stand with your feet about hip-width apart, with the bar over your mid-foot and close to your shins.
- 2Hinge at the hips and bend your knees to reach the bar, taking a mixed grip just outside your knees — one hand with the palm facing you (supinated), the other with the palm facing away (pronated).
- 3Set your back flat and your chest up, pull the slack out of the bar, and brace your core as if bracing for a punch.
- 4Drive through your heels and extend your hips and knees together, keeping the bar dragging close to your legs as it rises.
- 5Stand fully upright with your hips and knees locked out and your shoulders back, without leaning past vertical.
- 6Lower the bar under control by pushing your hips back first, then bending your knees once the bar passes them, keeping it close to your body.
- 7Reset your brace and grip at the floor between reps, and on your next set swap which hand is supinated to balance the load.
- 8After your final rep, lower the bar fully to the floor and step back.
Consejos de técnica
- Brace your core hard before each pull and keep your spine neutral from start to finish — never round your lower back under heavy load.
- Use the mixed grip mainly on your heaviest sets, where bar roll-out is the limiting factor; train lighter sets with a standard double-overhand grip to build raw grip strength.
- Alternate which hand faces up between sets so one side isn't always under the asymmetric load of the supinated grip.
- Keep the bar tight to your body throughout — let it drift forward and the load shifts onto your lower back.
- When pulling near your limit, lift inside a power rack or platform and clear the area so a missed or dropped rep stays safe.
Errores comunes
- Rounding the lower back to reach or lift the bar, which concentrates shearing force on the spine and is a leading cause of deadlift injury.
- Letting the bar drift away from your shins, which lengthens the lever on your lower back and makes the lift far harder and riskier.
- Always keeping the same hand supinated, which loads one biceps tendon asymmetrically every set and raises the risk of a tear over time.
- Yanking the bar off the floor before bracing and pulling out the slack, which jolts the spine and wastes pulling power.
- Hyperextending and leaning back at lockout instead of simply standing tall, which stresses the lower back without adding to the lift.
Preguntas frecuentes
What muscles does the barbell mixed grip deadlift work?
It trains the whole posterior chain — the glutes and hamstrings drive the hip extension, while the back and lats, core, and forearms/grip work to keep the spine braced and the bar held. It is a full-body pulling movement built around a hip hinge.
What is a mixed grip and why use it for deadlifts?
A mixed (alternating) grip means one palm faces toward you and the other faces away. The opposing directions stop the bar from rolling out of your fingers, letting you hold heavier loads than a double-overhand grip usually allows.
Should I always keep the same hand facing up?
No. Alternate which hand is supinated between sets. Always supinating the same arm loads one biceps tendon asymmetrically every rep, which over time increases the risk of a biceps tear.
Is the mixed grip deadlift good for beginners?
Beginners are better off learning the deadlift with a double-overhand grip to build grip strength and even loading first. Add the mixed grip later, on your heaviest sets, once the bar starts slipping from a standard grip.
How many sets and reps should I do?
For strength, 3–5 sets of 3–5 reps with a heavy load suits the mixed grip well, since it shines when grip is the limiting factor. Keep the weight controlled and stop a set if your back position breaks down.
