Do not use a mixed grip – one hand pronated, one supinated – while deadlifting.
Yes, the mixed grip is much stronger than a regular double-overhand grip because it prevents the bar from rolling in your hands and opening the fingers up. However, this type of grip can lead to some serious imbalances.
- According to Dr. John Rusin, the alternating hand position places you at a higher risk for shoulder, biceps and elbow injuries during your pulls, it may actually be limiting your strength development and ability to generate authentic power. The most common problem with the mixed grip deadlift is the vulnerable position it places the underhand side into at the shoulder girdle. This forward protracted shoulder position in combination with a supinated hand position places increased stress through the biceps group, especially the long head of the biceps.
- Additionally, placing your training volume predominantly in your “strongest” position aka the mixed grip, leaves little room for peaking and progression, and can actually limit authentic strength development in the long term. Instead, you should deadlift with a double overhand grip, which allows you to improve on your grip strength.