Barbell Deadlift Mixed Grip
Stand with feet hip-width apart and position the barbell over mid-foot. Hinge at the hips and bend knees slightly to reach the bar.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Moderate
Primary muscles
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Secondary muscles
- Quadriceps
- Latissimus Dorsi
- Trapezius
- Forearm Flexors
- Core Stabilizers
Target muscles
- hips
How to perform
- 1
Stand with feet hip-width apart and position the barbell over mid-foot.
- 2
Hinge at the hips and bend knees slightly to reach the bar.
- 3
Grip the bar with one palm facing you (supinated) and the other facing away (pronated).
- 4
Set your back neutral, chest up, and engage your core.
- 5
Drive through the heels and extend hips and knees simultaneously to lift the bar.
- 6
Keep the bar close to the body throughout the movement.
- 7
Stand tall without leaning back excessively, then lower the bar with control by hinging at the hips first.
- 8
Alternate mixed grip hand positions between sets to reduce muscular imbalances.
Safety & form
Train smart. Read these notes before adding heavy load.
