Step by step instructions, muscle activation and variants for the Barbell Mixed Grip Deadlift.
A conventional deadlift variation using one hand in an overhand grip and the other in an underhand grip to prevent the bar from rolling out of the hands during heavy pulls. This grip increases grip security, allowing heavier loads to be lifted compared to a standard double-overhand grip.
Common mistakes content is coming soon.
The Barbell Mixed Grip Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.