Which one do you stand by?
Overhand grip or Mixed Gripfor deadlift?
This grip is considered to be one of the safest grips to use while deadlifting. This is because your hand is pronated (palms facing you) which decreases the risk for a bicep tear. Your biceps essentially are not as active in a pronated grip. If you were to for some reason use a supinated grip, this would be the most injury prone grip which would result in many bicep tears.
Your grip will ultimately be challenged here. You grip strength will dictate how much load you can actually lift. You will find that once you increase the load, the weight might want to slip out your hand.
📌The plus side to this is that your grip strength will increase, but that’s typically not what you’re trying to train in a deadlift, unless that is what you want.
This grip consists of a pronated (palms facing you) and supinated grip (palm facing away from you). Each hand would obviously be using the opposite grip, hence the name, “mixed grip.” The reason why this grip is used is because the bar will not slip out of your hand as easily. Each hand is rotating the bar in opposite directions which allows for a stronger hold of the bar which will allow for a greater ability to lift more weight.
There is a large crowd that look at this grip as the devil and for good reason. You are at higher risk for a bicep tear, elbow or shoulder injury. As I mentioned earlier, having your hand in a supinated position will in a way engage your biceps to a greater degree, which can ultimately cause a bicep tear under heavy loads. Also, by using a mixed grip, you lose symmetry, which could result in uneven muscle development which could again, ultimately lead to injury.
I would advise against using the mixed grip deadlift and recommend the overhand grip. If you end up hitting a point where your grip is limiting how much you can lift, I would then invest into some lifting straps to aide your grip.
📍Let me know in the comments what you would like me to cover next?
📍Which grip do you guys prefer?