Alternated Grip (Over-Under Grip, Mixed Grip)

Alternated grip is a barbell grip where one hand is suppinated (palm out) and the other pronated (palm in). Also called alternating grip or over/under grip or mixed grip. For pulling movements such as the deadlift, this grip allows more weight to be held because the alternated grip helps prevent the bar from rotating. Since the tendency of a heavy loaded barbell is to roll toward the ends of the fingers, making it harder to grip, alleviating this rotation allows for more weight to be pulled. See also Hook Grip Versus Alternated Grip for Deadlifts

This page created 11 Sep 2011 23:29
Last updated 20 Jul 2016 23:44

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