Mixed grip too weak?

Training Q&A [Moderated]
1

Has anyone ever had the experience of the bar slipping out with mixed grip? Every resource I have seen online about grip problems in the deadlift has 2 basic solutions: using chalk and switching to mixed/hook grip.

Although I can lift quite a bit more with the mixed grip when compared to double overhand, I still find that the bar begins to slip at certain weights. If anyone else has experienced this, was it a grip strength or technique issue?

2

Do you have a video of your deadlift I could review?

3

Sorry I don’t at the moment. I have been dealing with patellar tendinopathy from pushing the weight too fast on squats while doing SS. I have now deloaded a bit on my lower body lifts, so my current deadlift working sets can be performed with double overhand.

My natural grip width is inside of the knurling on my bar at my home gym (which I don’t think is an issue), but it does feel slightly stronger when I have gone to a commercial gym (their bars usually have knurling closer together).

For reference, I am around 5’ 11 and 175 lbs. Normally I begin to use alternate when the weight goes over 225 lbs, and my alternate begins to fail around 275-285 lbs (this has happened the 2 times I have progressed to this weight). These are all for 3+ rep sets.

If this is not enough info, let me know and I will repost this topic with a video when I run into this issue again.

4

Although I am not currently running into this problem, it seems I will in the future due to my past experiences when pushing my deadlift. So this time I would prefer to be able to address it pre-emptively if possible.

5

Knee slider,

Thanks for the reply. A few things here:

  1. 10/10 would recommend stopping SS and doing the Beginner Prescription and later, template. There are multiple issues with SS that may be contributory.
  2. I would grip the barbell at the start of the knurling, not inside it. That is too narrow for almost all adult lifters and every lifter your size. It is likely this is contributory.
  3. I assume you’re using chalk. If not, I would do this.
  4. A video would be helpful to make sure the grip is good otherwise.

-Jordan

6

Ok thanks for the advice.

I have stopped SS since, and have begun doing the beginner prescription. I am trying to get out of the mindset of adding weight as the end all be all of strength training, but it has been a bit difficult since I came from SS. My goal is to rehab my knee to where I can run and play basketball at full intensity again. Right now it becomes a bit sore when I sit/rest for a while, but there is little to no pain (during training and daily activities) even when squatting at around an RPE 8-9. Deadlifts and other lower body exercises were pretty much unaffected by this injury.

I have been using chalk and will try to widen my grip (I think this is the issue). Will also rewatch Alan Thrall video on deadlift setup/grip and BBM (not sure if you guys have one). I am guessing there are some small nuances that I didn’t catch, like in the Bench Press prescription video where before I was wrapping my whole hand around the bar instead of pinching it with my fingers.

I will keep doing my deadlifts with a double overhand grip and will send a form check the next time I feel the bar slipping. Obviously everyone is different, but I don’t think my grip strength is particularly weak and I feel that I should be able to do more than 225 double overhand.

7

KS,

I think that if you’re not having pain during activity, then you can gradually titrate up the volume of activity and dynamic stability requirements (e.g. b-ball related skills and drills).

I would NOT be using the double overhand grip for any particular reason, as this does not strengthen the hand in a unique manner and is not a viable deadlift training grip. This is another thing from SS that is both wrong and limiting. FWIW, I don’t think I can double overhand 500, but my best deadlift is > 700. Your ratio seems pretty normal.

-Jordan