What should I be careful about when using an alternate grip when deadlifting?

When using an alternate (mixed) grip for deadlifting, where one hand grips the bar overhand and the other underhand, you should be mindful of several factors to ensure both safety and effectiveness. Here’s what to watch out for:

1. Biceps Strain on the Underhand Grip Side

• The arm in the underhand (supinated) position is at a higher risk of biceps strain or tear, especially if the elbow is not fully extended or if you try to bend the arm during the lift.
• Tip: Keep your arms straight throughout the movement and avoid using your arms to pull. Focus on using your legs and back muscles to lift.

2. Asymmetrical Load on the Spine

• The alternate grip can create a slight rotational force on the spine, potentially leading to imbalances or discomfort over time.
• Tip: To mitigate this, you can alternate which hand is supinated and which is pronated between sets to balance the load on your spine. Alternatively, you can switch grips periodically during training cycles.

3. Grip Imbalances

• Using the same grip pattern consistently can lead to strength imbalances between your forearms and grip strength on each side.
• Tip: Mix up your grip from time to time, and consider using straps or a double overhand grip during warm-ups or lighter sets to develop balanced grip strength.

4. Increased Risk of Bar Rolling

• The mixed grip helps prevent the bar from rolling out of your hands. However, it can still create an uneven force distribution, potentially leading to instability if not performed correctly.
• Tip: Make sure both hands are gripping the bar firmly and equally. Focus on maintaining even pressure throughout the lift to keep the bar path straight.

5. Shoulder and Upper Back Imbalances

• A mixed grip can cause the shoulders to be in slightly different positions, leading to muscle imbalances in the upper back and shoulder girdle over time.
• Tip: Incorporate accessory exercises that address upper back strength and shoulder stability, such as rows, pull-ups, and shoulder presses.

6. Finger and Joint Stress

• The supinated hand may experience more stress on the fingers and wrist joints, particularly in the little finger and the forearm.
• Tip: Use chalk to enhance grip and reduce slippage. Proper hand positioning can also alleviate some stress – grip the bar firmly and evenly with each hand.

Additional Tips:

• Warm-Up Properly: Always warm up your forearms, wrists, and shoulders before heavy deadlifting to reduce the risk of injury.
• Use Caution with Max Effort Lifts: When approaching maximal loads, be extra mindful of the risks, particularly to the biceps and lower back. If necessary, consider using lifting straps with a double overhand grip for extremely heavy lifts to avoid the asymmetric strain of the alternate grip.
• Strengthen Both Grips: Incorporate exercises that build strength in both overhand and underhand grips, such as grip trainers, farmer’s walks, or other accessory lifts.

By paying attention to these factors, you can safely use the alternate grip to increase your deadlifting performance while minimizing injury risks.