Barbell Mixed grip Deadlift
Master the Barbell Mixed Grip Deadlift for superior posterior chain strength. This powerful lift builds glutes, hamstrings, and back.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Mixed grip Deadlift
Description
A variation of the conventional barbell deadlift using a mixed grip (one hand overhand, one hand underhand). This exercise primarily targets the posterior chain, including the glutes, hamstrings, and lower back.
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How to do Barbell Mixed grip Deadlift
- 01Setup
Stand with your mid-foot under the barbell, feet hip-width apart, toes pointing slightly out. The barbell should be about an inch from your shins.
- 02Setup
Hinge at your hips and bend your knees to grip the barbell with a mixed grip, hands slightly wider than shoulder-width, one palm facing forward and the other palm facing back. Ensure your shoulders are directly over the bar.
- 03Setup
Lower your hips until your shins touch the bar, keeping your chest up and back straight. Take a deep breath, brace your core, and pull the slack out of the bar.
- 04
Initiate the pull by driving through your heels, extending your knees and hips simultaneously to lift the bar off the floor. Keep the bar close to your body throughout the ascent.
- 05
Continue pulling until you are standing upright with your hips and knees fully extended, shoulders pulled back, and glutes squeezed. Do not hyperextend your back at the top.
- 06
To lower the weight, hinge at your hips first, pushing your glutes back while maintaining a straight back. Once the bar passes your knees, bend your knees to guide the bar back to the floor with control.
Tips
- Rotate your mixed grip each set or workout to prevent muscular imbalances and reduce the risk of bicep tendonitis on the supinated arm.
- Maintain full body tension by actively 'pulling the slack out of the bar' before initiating the lift; this creates a stable base and protects your spine.
- Keep your gaze fixed on a point a few feet in front of you on the floor to help maintain a neutral spine throughout the entire movement.
- Focus on driving your feet into the floor and pushing the floor away, rather than just pulling the bar up, to engage your legs and hips more effectively.
Common mistakes
- Rounding your lower back during the lift puts excessive strain on your spine; instead, brace your core tightly and maintain a neutral spine throughout the movement by keeping your chest up.
- Letting your hips shoot up too fast at the start turns the deadlift into a stiff-legged deadlift, shifting the load primarily to your lower back; focus on lifting your hips and shoulders at the same rate.
- Hyperextending your back at the top of the lift, by leaning back excessively, puts unnecessary stress on your lumbar spine; instead, finish the movement by standing tall with glutes squeezed and a neutral spine.
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Get Ellim — FreeQuestions
Is Barbell Mixed grip Deadlift good for beginners?
Barbell Mixed grip Deadlift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Mixed grip Deadlift?
You need Barbell to perform Barbell Mixed grip Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Mixed grip Deadlift?
Rotate your mixed grip each set or workout to prevent muscular imbalances and reduce the risk of bicep tendonitis on the supinated arm. Maintain full body tension by actively 'pulling the slack out of the bar' before initiating the lift; this creates a stable base and protects your spine. Keep your gaze fixed on a point a few feet in front of you on the floor to help maintain a neutral spine throughout the entire movement. Focus on driving your feet into the floor and pushing the floor away, rather than just pulling the bar up, to engage your legs and hips more effectively.
What are common mistakes when doing Barbell Mixed grip Deadlift?
Rounding your lower back during the lift puts excessive strain on your spine; instead, brace your core tightly and maintain a neutral spine throughout the movement by keeping your chest up. Letting your hips shoot up too fast at the start turns the deadlift into a stiff-legged deadlift, shifting the load primarily to your lower back; focus on lifting your hips and shoulders at the same rate. Hyperextending your back at the top of the lift, by leaning back excessively, puts unnecessary stress on your lumbar spine; instead, finish the movement by standing tall with glutes squeezed and a neutral spine.
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Free · iPhone only · Available on the App Store