The deadlift is a core exercise in strength training, but the way you grip the bar has a huge impact on the safety and balance of the movement. While a mixed grip—one hand pronated and the other supinated—can allow you to lift heavier loads, its regular use creates muscle imbalances and increases the risk of injury.
Risks associated with mixed grip
The main problem with the mixed grip is the asymmetry it imposes on the body. By using one hand in supination, the shoulder is positioned in a vulnerable position, which leads to several disadvantages:
- Muscle Imbalance:
Uneven muscle activation prevents even load distribution, making balanced strength development difficult. - Excessive Stress in Critical Structures:
Straining increases the stress on the biceps tendon and shoulder joints, which can lead to injury over time. - Inefficient Compensations:
The apparent advantage of achieving higher loads is based on compensations that, in the long term, limit progress and compromise muscle and joint integrity.
The myth of maximum load
While it is argued that mixed grip is essential for lifting maximum weights, it is important to distinguish between the competitive environment and the daily training routine. Using it constantly establishes compensation patterns that hinder comprehensive strengthening and the correction of asymmetries, favoring the development of “weak links” in the body strength chain.
Alternative: Double pronated grip
A more balanced option is the double pronated grip. By using both hands in the same position, an even distribution of load is encouraged, which reduces the stress concentrated on one side and promotes the development of genuine strength. This method simplifies the technique and avoids the compensations that characterize the mixed grip.
Conclusion
Consistent use of mixed grip deadlifts can offer momentary benefits in terms of the weight lifted, but in the long term it carries significant risks, such as muscle imbalances and possible injuries. Prioritizing a method that favors symmetry contributes to safer and more sustainable development. A refined technique is key to progressing in strength without compromising joint health, allowing optimal performance to be achieved over time.