What is Mixed grip?

What is Mixed grip?

Mixed grip is one of the three main ways to hold a barbell for a heavy pull, alongside double overhand and hook grip. One hand grips normally (pronated, palm toward the body) while the other flips to a supinated position (palm facing away) — visually, one arm looks like a normal overhand grip and the other looks like a reverse-curl grip.

How it works

Under a straight double-overhand grip, the bar's rotational torque acts the same way on both hands and slowly rolls it out of the fingers as the load gets heavy. Flipping one hand to supinated makes the bar want to rotate into that hand instead of out of it, so the two opposing hand positions lock the bar rotationally in place — which is why mixed grip lets most lifters hold noticeably more weight than a plain double-overhand grip without straps. The tradeoff is mechanical: the supinated arm sits in a vulnerable position (externally rotated, loaded near full elbow extension), which is the source of the grip's main injury risk.

Worked example

A lifter pulls a 180 kg deadlift 1RM with a mixed grip, right hand supinated ("under").

EMG research shows mixed grip produces the least forearm muscle activation of the three main grips, meaning grip itself fatigues less — the tradeoff is the asymmetric joint load, which alternating hands helps manage.

Mixed grip vs hook grip

Mixed grip is easier to learn and grip-friendly in the short term; hook grip trades a rougher adaptation period for a more symmetrical, lower-injury-risk hold long term.

By goal

• Beginners: Fine to use while building initial pulling confidence, but get in the habit of alternating which hand is under from early on.
• Competitive powerlifters: Still the most common grip choice for the heaviest competition pulls, valued for how much weight it lets a lifter hold without straps.
• Lifters prioritizing joint health: Increasingly favor hook grip or straps instead, specifically to remove the one-sided biceps-tendon risk that comes with mixed grip.

Common misconceptions

• "Mixed grip is always the strongest grip option." It does let most lifters hold more weight than a plain overhand grip, but EMG research also shows it raises injury risk to the supinated arm's biceps tendon, especially under heavy load or without a proper warm-up.
• "You should always use the same hand under." Standard practice is to alternate which hand is supinated from set to set or week to week, to avoid repeatedly loading the same side's biceps tendon and creating a one-sided imbalance.
• "Straps are basically the same thing as mixed grip." Straps solve the grip-strength problem without adding any rotational injury risk, since both hands stay in the same position; mixed grip solves the same problem through an asymmetric hand position instead.

Related terms

Mixed grip FAQ

What is a mixed grip deadlift?

A mixed grip deadlift is pulled with one hand pronated (palm toward the body) and the other supinated (palm facing away), which locks the bar rotationally and lets most lifters hold more weight than a double-overhand grip without straps.

Is mixed grip bad for you?

It carries a real risk of a distal biceps tendon tear on the supinated arm, particularly at heavy loads or without adequate warm-up. Alternating which hand is under and warming up thoroughly both help manage that risk.

Should I switch hands when using a mixed grip?

Yes — alternating which hand is supinated from set to set or week to week is standard practice, since it prevents one side's biceps tendon from repeatedly taking the asymmetric load.

Is mixed grip or hook grip better for the deadlift?

Mixed grip is easier to learn and lets most lifters hold heavy weight almost immediately, while hook grip takes a few weeks to adapt to but removes the asymmetric injury risk — many lifters eventually switch to hook grip for that reason.

Can I use straps instead of a mixed grip?

Yes, straps solve the same bar-roll problem without any rotational injury risk, though most competition federations don't allow straps in the deadlift itself, which is why mixed grip remains common in meets.

References

1. Forearm electromyographic activity during the deadlift exercise is affected by grip type and sex. J Electromyogr Kinesiol / PubMed 32446132
2. Stop Deadlifting With A Mixed Grip. Dr. John Rusin
3. Ask a Coach: Should I Use the Mixed Grip on the Deadlift? CrossFit
4. Everything You Need to Know About Deadlift Grips. BarBend