Barbell Mixed-Grip Deadlift
The deadlift with one hand over the bar and one under it; the opposed palms keep a heavy bar from rolling out of the fingers.
How to do it
Setup
Bar over the mid-foot, feet hip-width, one hand overhand and one underhand just outside the legs; back flat.
Steps
- Take the slack out of the bar, brace and stand up with it.
- Keep the underhand arm locked straight all the way up.
- Lower along the legs; swap which hand turns up on the next set.
Common mistakes
Curling with the underhand arm: lock that elbow; the biceps on that side is the exposed one. The same hand under every set: switch hands between sets so both arms share it. Bar swinging out in front: keep it brushing the shins and thighs.
Breathing
Big breath and brace before the pull, exhale after lockout.
