Mixed grip
Also known as: Alternated grip
A mixed grip, or alternated grip, holds a bar with one hand overhand and the other underhand. In a deadlift, one forearm is pronated and the other is supinated. Because the bar tends to roll in opposite directions in the two hands, this grip can keep a heavy barbell from opening both hands at once.
The mixed grip is most closely associated with deadlifts and powerlifting. It is not a general grip for every pulling exercise, and competition rules may determine when it is permitted. Many lifters use a double overhand grip on lighter sets and change only when grip becomes limiting.
The hand positions are asymmetrical by definition. The underhand side places the shoulder, forearm, and elbow in a different position from the overhand side, but this does not prove that the grip will cause an injury or a lasting muscular imbalance. Alternating which hand is underhand can distribute exposure, while keeping one competition setup may provide more specific practice. The useful choice depends on the goal and how consistently the position can be controlled.
On the underhand side, keep the elbow extended rather than trying to curl or jerk the bar upward. Sudden elbow flexion under a heavy load can place high demand on the elbow flexors. A secure setup, gradual loading, and a controlled pull matter more than assuming the grip itself makes the lift safe.
A hook grip offers another secure option while keeping both forearms pronated. Lifting straps can reduce grip demand during training, although their use and release technique differ. Neither alternative is automatically superior. Hand size, thumb tolerance, the exercise, rules, and whether grip strength is part of the training goal all affect the decision.