You are doing your deadlift wrong!!
When I started lifting, I have been told to always deadlift using a mixed grip (one hand pronated, one supinated) because it prevents the bar from rolling in your hand and open up your fingers.
what I didn’t know that it develop muscle imbalances leading to serious injury especially in the biceps tendon of the supinated hand.
In 2011 study
which examined muscle activation and relative joint angles during a conventional deadlift while using either a double‐pronated or overhand/underhand (OU) grip.
Ten weight‐trained individuals performed the deadlift with 60% and 80% of their 1‐repetition maximum, with three different grip variations
The results: significant bilateral asymmetry was seen in EMG activity of biceps brachii and brachioradialis. Mean wrist and elbow angle also showed significant bilateral asymmetry when using an (OU) grip.
So, what should you do?
You can still use the mixed grip (which I don’t recommend it) but always change the hand grip of the each arm between supination and pronation to avoid muscle imbalances.So,lets say you are doing 4 sets and you started your first set with your left arm supinated (facing upward) and your right arm pronated(facing downward).
the next set you should change your left arm grip to pronation and your right arm to supination and keep on alternating your hands grip between sets until you finish.
Related: lifting heavy and still skinny? (here’s why)
But I personally don’t use the mixed grip at all, instead I use double pronated hands because it’s much safer and I am not willing to risk the danger of tearing my biceps tendon with mixed grip.
