Barbell Mixed grip Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Mixed Grip Deadlift
How to: Barbell Mixed grip Deadlift
- Stand with your feet hip-width apart, with the barbell over your mid-foot.
- Bend at the hips and knees to grip the barbell using a mixed grip (one hand overhand, one underhand).
- Ensure your back is flat with your chest up, and engage your core.
- Drive through your heels to lift the barbell, extending your hips and knees at the same time.
- Once standing, reverse the motion and lower the barbell back to the ground while keeping your back straight.
Common Mistakes
- Rounding the back during the lift.
- Using too much weight too soon.
- Not keeping the bar close to the body.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise with a trap bar for a more ergonomic grip.
Tips
- Keep your back straight and core engaged during the lift.
- Use a mixed grip to help secure the barbell better.
- Start with lighter weights to perfect your form before progressing.
Barbell Mixed grip Deadlift Alternatives
Tags
deadlift
strength
glutes
hamstrings
barbell
intermediate