Mixed Grip Vs.Double over grip

**SpiderDan** · 07-12-2011 10:23 AM

Just out of curiosity, how much (if any) extra strength does everyone get out of a mixed grip as opposed to a double over grip?

As sad as it sounds I can put at least an extra 60kg on a max effort lift with a mixed grip......which is why im trying to do something about it.

Dan

**Odevans** · 07-12-2011 10:34 AM

I haven't used double over-hand grip, above 180kg for a very long time. I'm sure that I could get more weight on, but I don't like the thought of dropping big weights.

**MJ.23** · 07-12-2011 10:43 AM

Quote

Originally Posted by Odevans

I haven't used double over-hand grip, above 180kg for a very long time. I'm sure that I could get more weight on, but I don't like the thought of dropping big weights.

This is certainly one problem. When doing double overhand, you need to think about your grip a lot more. With mixed grip you just need to think about the lift itself.

I use double overhand for all warmup sets on DL's and other barbell movements and then switch to mixed for the working set. The main reason for this is that my hands sweat an awful lot when doing reps and it makes double overhand awkward when getting into the last few reps on a set.

If you can master hook grip; use that. I eventually want to use hook grip for all lifting movements. It gives the best of both worlds, no risk of a bicep injury and it is the strongest grip. You just need to work through the pain of it and adapt.

**dope540** · 07-12-2011 12:19 PM

i get around hte same amount of extra weight as you dan.

double overhand for all warm ups and the first working set. then mixed for all sets after that. only time i use hook is when doing working sets for power cleans and snatches.

did use hook grip for deadlifts a few months back at crossfit when i did the 'diane' workout- handstand push ups and 100kg deadlifts. 3 sets- 21,15,9.

**blackstone** · 07-12-2011 12:31 PM

i can only use double over hand for warm ups now.
as soon as i lift my 1st working rep i lose my grip.

**SpiderDan** · 07-12-2011 12:44 PM

just makes me wonder if I'd have stuck with the double over from the beginning how much stronger my grip would have been.

I've added rack pulls with double over grip to try and build it up, will have to see how it pans out.

**Elvis** · 07-12-2011 03:21 PM

please tell me you are one with the liquid chalk too?

**AJax** · 07-12-2011 07:16 PM

I can definitely lift more with mixed-grip. I find double-overhand works lower back more, whereas mixed I feel it more in the legs, probably something similar to what MJ.23 said.
Never tried hook grip though, didn't quite understand it when a friend mentioned it to me, think I get it now though, might give it a go on monday, see how it works out.

**blindprop** · 07-12-2011 10:57 PM

I hit a PB of 2x160kg with double overhand yesterday. I really need to start using mixed more though because the weights are at the point where my grip is failing me, I've been doing double overhand for so long that mixed just doesn't feel right anymore though. I guess it's just something I'll have to get used to.

**stronglikewood** · 08-12-2011 10:13 AM

I can double overhand 200kg but have never attempted anything heavier. I can mix grip 230kg. I use a combination of mixed grip and double overhand in the warm ups. Doing as many double overhands in a workout as I can has helped me build up my grip.