Barbell Mixed Grip Deadlift

How to do it

Stand with feet hip-width apart and the barbell over your mid-foot. Grip the bar with one palm facing you and one facing away (mixed grip) to stop the bar from rolling, then hinge at the hips and bend your knees with a flat back. Drive through the floor and extend your hips and knees to stand tall, then lower the bar under control along your shins.

1. 1The bar tracking close to your shins as the hamstrings and glutes load
2. 2Your lats locked tight to keep the bar pinned to your body
3. 3A hard glute squeeze as you lock out standing tall

Common mistakes

• ×Rounding your lower back or letting the bar drift forward
• ×Pulling with your arms instead of driving from the hips and legs
• ×Leaning back or hyperextending at lockout

Muscles worked

The barbell mixed grip deadlift mainly works the glutes, forearms, lower back, and hamstrings, with the upper traps, quads, lats, upper abs, lower abs, and calves assisting.

• GlutesPrimary
• ForearmsPrimary
• Lower BackPrimary
• HamstringsPrimary
• Upper TrapsSupport
• QuadsSupport
• LatsSupport
• Upper AbsSupport
• Lower AbsSupport
• CalvesSupport
• BicepsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• ObliquesMinor
• Front DeltsMinor
• AdductorsMinor