PERFORMANCE POINT: Deadlift Grips and the Elbow Carrying Angle⁣ ⁣ A common strategy used during deadlifts is a mixed grip, or over/under grip. This is a useful tool when grip strength becomes the limiting factor with a double overhand (pronated) hand position. However...⁣ ⁣ I often see a mistake that causes the bar to sit unbalanced in the hands. This mistake is lining the fingers up at the same place on the barbell for both grip setups. ⁣ ⁣ For e.g., a client may line their index fingers up with the inner knurling on the bar for their overhand grip and then keep their fingers on the same lines when switching to underhand. This can cause the bar to rest unevenly due to the elbow CARRYING ANGLE. ⁣ ⁣ Carrying angle simply refers to the degree of outward jog from midline the forearm naturally assumes when supinated. Like the Q angle in the knee, this carrying angle will be different from person to person depending on their structure, which means grip width will vary between individuals. ⁣ ⁣ To account for this, I prefer starting with the index finger of the over hand and the ring finger of the under hand on the same lines. If the bar looks evenly distributed, feels balanced, and the shoulders/pelvis/spine are symmetrical, it's likely a good position. If not, make small adjustments until the position clicks. ⁣ ⁣ AGD. Train well. ⁣ ⁣ Image Reference:⁣ Regan WD, Morrey BF: The physical examination of the elbow. In Morrey BF, editor: The elbow and its disorders, ed 2, Philadelphia, 1993, WB Saunders, p. 74.
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