Barbell Shrugs with a mixed grip
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Barbell Shrugs with a mixed grip
Has anyone here tried doing barbell shrugs with a mixed grip (one palm up and one down). What is your opinion of this variation. With an overhand grip, hand strength becomes a limiting factor, and I don't like using wrist straps.

I've used a mixed grip before and while it does allow for more weight than a pronated grip I think it feels funny. I'm much more a fan of wrist wraps because you can keep the over hand grip and go rediculously heavy (no way in hell I can hold ~500 lbs with a mixed grip, let alone overhand).
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hrm does that mean I have a weak grip? I have no probs doing the deads I do without wraps (~315 tops for now), but I can't hold on when I try and do shrugs (usually go a minimum of 350 and goes up to whatever the bar can hold).
my journal: http://exrx.net/forum/viewtopic.php?t=456
discuss my journal: http://exrx.net/forum/viewtopic.php?t=457
discuss my journal: http://exrx.net/forum/viewtopic.php?t=457
Chances are is that your tensil strength isnt up to par with what you are carrying/ trying to lift. I cant say that I know many people who have a good amount of strength in their fingers and hands unless they are a rock climber, no mtter how "big" they are.
I use a mixed grip as well and just work until fatigue sets in; however, I have noticed that since I have been rock climbing alot lately my grip strength (in my hands and fingers) as well as endurance as improved 10x as much compared to when I just used freeweights and machines. Thus allowing for better lifts involving me having to grap/ hold something. Ie; shoulder shrugs, dead lifts, etc.
I use a mixed grip as well and just work until fatigue sets in; however, I have noticed that since I have been rock climbing alot lately my grip strength (in my hands and fingers) as well as endurance as improved 10x as much compared to when I just used freeweights and machines. Thus allowing for better lifts involving me having to grap/ hold something. Ie; shoulder shrugs, dead lifts, etc.
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My ROM for shrugs when I go heavy like that is probably about 3/4 of complete and there is a little bit of leg action though I try and minimize that as much as possible. I counted last time I did shrugs and it was 565 (bar full with 45s and one set of 35s).
my journal: http://exrx.net/forum/viewtopic.php?t=456
discuss my journal: http://exrx.net/forum/viewtopic.php?t=457
discuss my journal: http://exrx.net/forum/viewtopic.php?t=457
Mix grip is good for the fact that you will be able to compensate for your grip strength. Personally, I'm not a fan of straps. I understand the value but I like developing my grip strength. What's a little pain in your hands anyway.
Mix grip is bad for the people who do not alternate between sets. Remember during a mixed grip, one hand is is supinated and the ohter is pronated. With a supinated grip you will have external rotation in your trap and vica versa. As your body develops, you will see a difference in symetry because of this.
Mix grip is bad for the people who do not alternate between sets. Remember during a mixed grip, one hand is is supinated and the ohter is pronated. With a supinated grip you will have external rotation in your trap and vica versa. As your body develops, you will see a difference in symetry because of this.
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i dont do shrugs with a mixed grip because of my"fear/thoughts" that i am hitting the muscle at different angles. i dont htink that you pull with the same force with each hand if using different grips. i guess that you could alternate. WHAT ARE YOUR THOUGHTS ON THIS?
i made the mistake of using straps in my early training years so i have become a slave to them.
i made the mistake of using straps in my early training years so i have become a slave to them.