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About John Izzo
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I can help answer any questions related to muscle development, muscle activation, fat loss, core strength, balance, spinal stability, warm-up, and proper exercise progression and execution. Most answers can be found on my website: www.standAPARTfitness.com
Please do not ask for a specific workout plan. In this field, I need to SEE you and evaluate your current physical capabilities. Answering such questions without assessing your needs and goals through a consultation would be irresponsible of me. Please be clear and concise in your questions. The more info you can give me, the more specific info I can provide.
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John is certified as a personal trainer through the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM), National Endurance Sports Trainer Association (NESTA), and the American Fitness Professionals & Associates (AFPA). He has helped countless clients lose fat, build muscle, and improve their performance through his exercise programming and potent motivational techniques. Most of all, John continues to further his knowledge by staying abreast on fitness trends and research by attending continuing education seminars and interacting with some of the brightest minds in the business.
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Strength Training > Deadlift Form
Expert: John Izzo
Date: 4/14/2008
Subject: Deadlift Form
Question
When using a mixed grip for deadlifts, is it important to alternate your grip for each set. When I was young and began deadlifting, I did not alternate and used the same mixed grip every set, every workout. Now, I feel as though this has caused imbalances that have spread through my entire body(my left side is strong than my right). I am now going through the process of fixing these inbalances.
Answer
Well, you failed to tell me if you are right-arm dominant or left--which is important to know in answering this. However, I can tell you that asymmetrical strength is common and really nothing to worry about. You should use a mixed grip on your deadlift only when you begin reaching submaximal weights. For instance, lets say your deadlift workout looks like this:
225x8
225x6
275x5
315x5
335x4
365x1 (MAX)
You should use a mixed grip on the 315 set. If your grip is lagging, use the mixed grip on the 275 set. This way, you are hitting a total of 18-20 reps with a pronated grip and only 10 with a mixed grip. Another thing, if you only use a mixed grip on deadlifting (I can't see you using it for anything else), than that is not enough to cause a imbalance. The frequency is too low. It is totally normal.
Hope this calms your nerves :)
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