Ask a Coach: Should I Use the Mixed Grip on the Deadlift?

This is one of the most common questions I get as a coach and is also commonly asked at the CrossFit Level 1 Certificate Course. The “mixed” or “alternating” grip is one of three different grip strategies we implement in CrossFit: a double overhand grip, a hook grip, and a mixed/alternating grip. Each variation has its pros and cons. 

Double Overhand Grip

While it may be the weakest of the three, using a double overhand grip for a deadlift is a powerful tool for an athlete. It can become a limiting factor as strength increases, but it also cultivates a significant degree of grip strength. This strength can be a game-changer, transferring to other movements like a pull-up, toes-to-bar, etc. 

 

 

 

 

Hook Grip

The hook grip is typically stronger than a traditional double overhand grip and utilizes the index and middle fingers to wrap over the thumb. Although this grip may cause some discomfort during deadlifts, it is considered a “non-negotiable grip” and is essential for maximizing performance in certain lifts, notably the Olympic lifts like the snatch and clean.

 

 

 

 

 

Mixed or Alternating Grip

The mixed/alternating grip consists of one hand placed over the bar and the other hand placed under the bar. This grip is typically the strongest when deadlifting at heavier loads and for workouts with a lot of volume. The strength comes from the bar rotating out of one hand and into the other. The trade-offs are you don’t develop your grip strength as much as with a conventional grip, and this grip can create a rotational imbalance if you always use the same hand on top and on bottom. For this reason, if you use a mixed grip, switch which hand is “over” and which is “under” to reduce the risk of potential imbalances. 

In addition, be mindful that the underhand arm stays straight because if this arm bends, there is increased potential for a bicep injury. 

I typically coach my members to use the double overhand grip as long as possible to develop grip strength. When an athlete’s grip becomes a limiting factor, they can learn and implement the mixed grip technique at heavy loads. When implementing this strategy, they should practice the technique at lighter loads in their warm-up and build-up sets, and still include days where they solely utilize a double overhead grip. 

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About the Author

Kelly Clark (CF-L3) is a Seminar Staff trainer based out of CrossFit Up in Santa Cruz, California. As a coach, she is passionate about using fitness as an avenue to help others walk through life confidently. In addition to coaching classes and individual clients, Kelly writes a specialized program for her affiliate, working to bridge the gap between coaching and physical therapy by helping people who are graduating from PT regain strength, capacity, and confidence. She also designs remote programs for Fire Departments and Fire Academy
Fitness Preparation to help prevent injuries, manage stress, and build strong foundations of fitness. As an athlete, Kelly played Division 1 collegiate water polo, competed at CrossFit Regionals/Semifinals since 2010, and this past year at the Masters CrossFit Games.