Barbell Mixed-Grip Deadlift

Note: A mixed grip deadlift means one hand is in an overhand grip and the other hand is in an underhand grip.

1. Approach the barbell so that it is centered over your feet. Your feet should be about hip-width apart with your toes pointing forward or slightly outward.

2. Bend at the hips and knees and grab the barbell with a mixed grip—one hand pronated (overhand) and the other supinated (underhand). Your arms should be straight, just outside your knees.

3. Set your back by pulling your shoulder blades back and down (as if trying to tuck them into your back pockets), which will help keep the spine neutral. Tighten your core muscles to brace your spine.

4. Look straight ahead or slightly upwards, and begin the lift by driving through your heels, extending your hips and knees simultaneously.

5. As the bar passes the knees, thrust your hips forward and straighten your torso until you are standing up straight with the barbell.

6. Repeat the movement in reverse to lower the bar to the ground, leading with the hips and keeping the back straight. Touch the plates gently to the floor—do not drop them.

7. Perform the required number of sets and reps.

Safety and Recommendations: Keep the bar as close to your body as possible throughout the lift to minimize strain on the back. Ensure you have proper form before attempting heavy weight to avoid injury. It is advisable to perform the exercise without substantial weights first to become comfortable with the grip and form. If one side starts to feel stronger or more dominant, occasionally switch the orientation of your grip to prevent imbalances. Consider using wrist straps or chalk to improve your grip if necessary.

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