I always use a mixed grip when doing heavy deadlifts (usually sumo style), just because that's what I was originally taught. So I'm curious about the accuracy of this comment from Chad Waterbury (in response to a deadlift question):
"Also, don't use the mixed grip as it can be harmful to the bicep and can create muscular imbalance problems in the upper back."
I too was taught to do them with a mix grip, but I have had to throw out everything else in this industry I thought I knew this year... Why not add one more thing. The main reason I like to do it is that I don't use straps, and a mix grip keeps heavy weight from rolling out of my hands. I will go read the article and see if I am convinced.
From a biomechanical perspective, the potential for injury is theoretically there. One hand is out-turned, while the other is "in-turned". On your outturned arm, the biceps muscle is fully stretched, since the source of load is below the elbow and the force of the load is in a downward direction. Bone-wise, the arm is also fully extended, perhaps just short of full active lock-out (which would require triceps contraction), but probably full passive extension.
Technically, this position is no different than performing a preacher curl or even a barbell or dumbbell curl, however, the load used in a deadlift is often much higher than that used in an arm curl. Additionally, most lifters probably don't contract their biceps during the deadlift in the conventional sense. I might go as far as to hazzard that the biceps is relatively inactive during the deadlift, mixed grip or not. Given the position and the load, it is therefore _theoretically_ possible that one could produce an injury by a stretch mechanism in the biceps (or biceps-tendon junction), particularly if the deadlift is done explosively. Whether this is actually what happens is entirely a different story--since there are so many other mitigating factors that contribute to the injury event (past training development, and experience being two of the more salient ones).
It is also theoretically possible to develop back muscle imbalances because the muscles used to stabilize the load during the deadlift will have different activation patterns in a mixed grip than a not-mixed grip. Think of the muscle activation pattern one might induce with a front delt raise palm down vs. palm up. The different hand position changes the spatial relationship between the humerus and the scapula (you have to turn your humerus out--external rotation--to create the palm-out grip). This change in relative position will create an alternate muscle activation pattern. How drastically different, and whether the difference is enough to induce an actual strength difference from side to side to further induce "functional" differences (i.e. whether it affects other activities) is questionnable.
There is certainly a lack of case reports on torn biceps during deadlift or muscle imbalance in the back due to mixed grip deadlifting (I couldn't find any). Chances are, if you're developing muscle imbalances, there are likely other activities/movements that you would need to worry about before the deadlift. If you're really worried, alternate your mixed grip.
P.S. I was taught to do deadlifts with an overhand grip. Mixed grip was an option, but not a perferred one because "You don't row with a mixed grip, so don't deadlift with one." Not the best reasoning, but since then I've found the mixed grip to be awkward. I only had to use straps once I got above 180lbs.
Good call on the alternating Bryan. I forgot to mention that, although I do practice that method.
Seems to me that the greatest possibility for muscular imbalance on a mix grip dead would probably be in the shoulders and traps. If you weren't alternating the grip that is.
Possibly, but the question is "Who cares?" =P. A muscle imbalance is only a problem if its existence adversely affects other activities. Lots of people (athletes included) have muscle imbalances. Your dominant hand is usually stronger than your non-dominant hand. You've got a strong leg and a weaker one. Do you address this "imbalance"? Probably not specifically (I wouldn't really count using dumbells vs barbells as a specific strategy unless you use different weights in each hand). Even athletes who tend to travel in one direction (speed skaters, track runners) don't spend an inordinate amount of time addressing theoretically substantial muscle imbalance in any sort of specific way (some track runners run the other way, but speed skaters always go counter clockwise).
I have heard of bicep detachment in powerlifters before supposedly due to using an alternated grip. However I really doubt that most people are lifting heavy enough for that to be an issue. Even using alternating grip switching which hand is inverted is supposed to alleviate most issues people have. Or you could just learn to hook grip. That way you can stay double overhand and not worry about it. Your thumbs take a little while to get used to it though.
Thanks for the replies. Now that I think about it, I never alternate hand positions-left hand is always supinated and right and is always pronated. I'll start alternating positions and give hook gripping a try.
Let me add this into the mix. Previous posts talk about mixed grips causing muscle imbalances over time. Well could you use it if you're just going for a 1 rep max? I maxed out at 375 a few days ago. I then tried 400, and I missed it because my bar (a trap bar by the way, not an Oly)rolled forward. Could using a mixed grip on the trap bar help me get those extra pounds?
I've also heard trap bars called "cambered" bars--it's like a regular olympic bar, but with a bend in the middle. I'm sure you've seen them--A lot of people use them for shrugs, hence "trap bar."
Actually, the trap bar I am speaking of is shaped like a diamond, where you have to step into the middle of the bar, you have little bars inside the trap, on each side of where your legs would be when you stepped in. These are your grips.
The horizontal bars outside are where you load the plates. The bar weighs 45 pounds like an Oly.
Use the traditional o-bar for deads. Trap bars have no place in deadlifts. Unless your tall. it may help with not scraping the knees when coming up with the pull. Otherwise I think that trap bar cause more harm then good.
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Well I'm 6'2-6'3 so I guess I'm tall. I prefer the trap bar over the Olympic bar, but I guess it's just a personal choice. I'm don't think trap bars are common among gyms, but we have them in the fieldhouse weight room.
So, not trying to highjack the original post, but is it OK to try mixed-grip on a 1 rep max? Will it increase my number?
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Originally posted by Jake: Cool-I didn't realize you could post photos directly on the forum.
Jake, all you have to do is right click on the image that you want to put in here, go to properties, and copy the URL address of that specific image. Then, in your post, click the "image" button. It will pop up a box. Hit "control V" to paste the URL in the box and hit enter. To make sure what your post looks like before you put it up, you can hit the "preview post" button. You can't fit more than 8 images in one post, which includes graemlins.
or this 
for deadlifts?
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