Barbell Mixed grip Deadlift

Description

How to Do Barbell Mixed grip Deadlift

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3
   Setup

   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.

4. 4

   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.

5. 5

   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.

6. 6

   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.