T Nation

Mixed Grip Deads & Your Back

Trying to figure out how to word this. . . Um so if I am using a mixed grip are both sides of my back being targeted in the same way? My main concern is that one side of my back will grow more than the other. Is this a reason for concern when using a mixed grip?

Should I be using a double overhead grip if I am doing deads for BBing purposes?

Double Over for BB.
Many would say it’s O.K. to add straps when the grip becomes the weak link.

As above, I personally just use straps instead of mixed grip. No point risking an injury to your arm when your trying to work your back imo; straps also avoid ripping of calluses which is nice. As far as grip strength goes mine has steadily improved along with my deadlift despite using straps.

[quote]BlueCollarTr8n wrote:
Double Over for BB.
Many would say it’s O.K. to add straps when the grip becomes the weak link. [/quote]

I agree completely

On the same topic, when using mixed grip, what is worked for the supine hand, and what’s worked for the prone hand?

I ask because I have a significant size imbalance in my lats and traps due to a shoulder injury.

My right side is bigger. (which, incidentally is the injured shoulder. Maybe I should have injured the other one, too.) Which mixed grip do you think would put more stress on my lats/traps?

Thanks.

Sorry for the hi-jak, Way, you already got some [serious] answers! haha

You could always do one set left hand over right under, and then right over left under on the second and switch it up with each set.

I would recommend switching up the grip with each set; while I’ve not run across any studies that show you will develop imbalances by consistently using the same variation of the mixed grip, it is highly likely and it’s easy enough to just alternate grips just in case.

Straps are another alternative, if you are unconcerned about grip strength- that’s more of a personal matter than anything else.

If you don’t intend on competing then using a double overhand with straps isn’t really that much of an issue.

I use a standard mainhand supinated and other hand pronated. I do not use straps, I feel if I can get my thumb around my index I’m fine. Is that alright if you intend on competing?

[quote]Chi-Towns-Finest wrote:
I use a standard mainhand supinated and other hand pronated. I do not use straps, I feel if I can get my thumb around my index I’m fine. Is that alright if you intend on competing?[/quote]

If you intend on competeing. Find the mixed grip that works best for you and stick with it…no straps.

Thanks for the replies guys, double overhand it is.

I use straps with an overhand grip because I had the same doubt. I don’t think it affects too much; my brother does conventional deadlifts every week with mixed grip for PL training and his back development has been proportional and substantial.

I haven’t ever worried about my grip, I think that’s subjective when developing your physique. Never had problems with forearm development, that’s why I’ve never bothered.

Other thing is that I’ve stopped deadlifts since about one year because I feel too drained to follow on a decent back workout.

[quote]BlueCollarTr8n wrote:
Chi-Towns-Finest wrote:
I use a standard mainhand supinated and other hand pronated. I do not use straps, I feel if I can get my thumb around my index I’m fine. Is that alright if you intend on competing?

If you intend on competeing. Find the mixed grip that works best for you and stick with it…no straps.

[/quote]

I feel very comfortable with a semi narrow stance, feet shoulder width. My hands griped far enough they won’t hit my knees during reps.

Are you recommending switching my grip up or sticking with the conventional method? One thing I noticed after doing convential deads for a year or so is that my shoulder mobility is limited. I can’t bring my mainhand behind my back and touch it with my left hand. Although I can do this with the opposite hand.

[quote]Chi-Towns-Finest wrote:

I feel very comfortable with a semi narrow stance, feet shoulder width. My hands griped far enough they won’t hit my knees during reps.

Are you recommending switching my grip up or sticking with the conventional method? One thing I noticed after doing convential deads for a year or so is that my shoulder mobility is limited. I can’t bring my mainhand behind my back and touch it with my left hand. Although I can do this with the opposite hand.

[/quote]

I am not recommending you change anything if you feel you have found the ‘sweet spot’. You use some descriptions I don’t follow.
When you say “mainhand” I know you mean my right hand…what else? Is this your ‘overhand or underhand’ side?
Shoulder Mobility? Are you sure you could do this before? Are you also a baseball, basketball, volleyball, tennis, etc. (overhead throwing/striking athlete)? It would difficult to form an opinion without a complete review of your routine.

[quote]Chi-Towns-Finest wrote:

I use a standard mainhand supinated and other hand pronated. I do not use straps, I feel if I can get my thumb around my index I’m fine. Is that alright if you intend on competing?

[/quote]
Strike that last ?
I got it! Should have looked all the back back.

[quote]BONEZ217 wrote:
BlueCollarTr8n wrote:
Double Over for BB.
Many would say it’s O.K. to add straps when the grip becomes the weak link.

I agree completely[/quote]

x2

Don’t be afraid of straps.

im assuming you are talking about competing in BBing since this is the BBing forum in which case your hand positioning, use of straps, etc do not matter, what matters is what lets you work your back which im guessing is the intent.

it also would be wiser to use straps if you cant maintain a grip because its of your best interest to use maximal weight to stimulate muscle. why stop at 405 w/o straps if you can use 495 w/ em?

I used to use a mixed grip switching each set the over/under hand. This worked well.

Now I just use a double overhand. I concentrate on my hip movement and the proper arch in my back.

Doing it like a powerlifter and putting my back in jeapordy is not to my benefit. By that I mean when the lift is changed with the back bending forward and the spine taking part of the load.

[quote]Free2Be wrote:
I used to use a mixed grip switching each set the over/under hand. This worked well.

Now I just use a double overhand. I concentrate on my hip movement and the proper arch in my back.

Doing it like a powerlifter and putting my back in jeapordy is not to my benefit. By that I mean when the lift is changed with the back bending forward and the spine taking part of the load.[/quote]

What?

You would think that people whose sport DEPENDS on their ability to deadlift would do something in such a way that they maximized poundages while subsequently minimized the chance of injury.

Of course, if “not doing it like a powerlifter” means super strict form, super slow reps, and super light weights, then yeah, I guess you could do that too.

[quote]Stronghold wrote:
Free2Be wrote:
I used to use a mixed grip switching each set the over/under hand. This worked well.

Now I just use a double overhand. I concentrate on my hip movement and the proper arch in my back.

Doing it like a powerlifter and putting my back in jeapordy is not to my benefit. By that I mean when the lift is changed with the back bending forward and the spine taking part of the load.

What?

You would think that people whose sport DEPENDS on their ability to deadlift would do something in such a way that they maximized poundages while subsequently minimized the chance of injury.

Of course, if “not doing it like a powerlifter” means super strict form, super slow reps, and super light weights, then yeah, I guess you could do that too.[/quote]

I’ve just never seen a competition lift in good form.

Not here to argue, If I pissed you off, I’m sorry for you.