Barbell Mixed grip Deadlift (male)

Barbell Mixed grip Deadlift demonstration gif

Instructions:

  • 1Place your feet shoulder-width apart, with the barbell over your mid-foot
  • 2Bend at your hips and knees to grab the barbell, one hand palm facing you, the other palm facing away
  • 3Keep your back straight as you lift the bar to your waist
  • 4Lower the bar back down by bending your hips and knees until the weight touches the floor

Tips:

  • Ensure your grip is secure before lifting
  • Try to keep your back as straight as possible throughout the lift
  • Lift with your legs, not your back
  • Breathe out as you lift the bar and breathe in as you lower it back down

Barbell Mixed Grip Deadlift: A Comprehensive Guide

The Barbell Mixed Grip Deadlift is a highly effective weightlifting exercise that primarily targets the hips while also engaging various other muscle groups. It is particularly useful for those looking to increase their overall strength and improve their lifting technique. This exercise is performed with a barbell and a mixed grip technique, where one hand is positioned under the barbell and the other above it. This grip variation can help mitigate the chances of the bar slipping, providing better control as you lift heavier weights.

Benefits of the Barbell Mixed Grip Deadlift

  • Strength Building: This exercise significantly enhances the strength of the posterior chain, including the hips, glutes, and lower back.
  • Grip Strength: The mixed grip not only helps stabilize the lift but also promotes grip strength, a crucial aspect of many other lifts.
  • Posture Improvement: Regularly incorporating this deadlift can help improve overall posture by strengthening the muscles that support the spine.

How to Perform the Barbell Mixed Grip Deadlift

  1. Begin by placing a barbell on the floor in front of you. Stand with your feet hip-width apart, with your shins close to the bar.
  2. Bend at the hips and knees, grasping the barbell using a mixed grip—one hand overhand and the other underhand.
  3. Engage your core and ensure your back is straight. Your shoulders should be above or slightly in front of the bar.
  4. Push through your heels and lift the barbell by extending your hips and knees simultaneously, keeping the bar close to your body.
  5. At the top of the lift, fully extend your hips and stand tall. Then, reverse the motion to lower the barbell back to the ground.

Tips for Success

  • Start Light: If you're new to the Barbell Mixed Grip Deadlift, begin with lighter weights to master the form before increasing the load.
  • Maintain a Neutral Spine: Avoid rounding your back throughout the lift to reduce the risk of injury.
  • Foot Position: Experiment with your foot placement to find what feels most comfortable and effective for your body mechanics.

The Barbell Mixed Grip Deadlift is an exceptional addition to any strength training regimen. Whether you're an experienced lifter or just starting, this exercise can help elevate your lifting game and promote enhanced physical strength. Remember to listen to your body, prioritize proper form, and enjoy the benefits that come with consistent practice.

Barbell Mixed grip Deadlift Muscles Worked

Arms

Back

Core

Legs