2-on-1 Bar Deadlift
Mixed-grip (2-on-1) deadlift variation that improves grip security and allows heavier loading.
Full BodyIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings, glutes, back. Secondary: core, grip |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 5-8 reps |
| Estimated calories burned | ~27 kcal |
How to do it
- Stand with feet hip-width, bar over mid-foot.
- Grip the bar with one hand overhand and one underhand (2-on-1).
- Set the back flat, brace the core, and drive through the floor to stand.
- Lock out the hips and knees at the top.
- Lower with control and repeat.
Equipment
- Barbell
Coaching tips
Benefits
Mixed-grip (2-on-1) deadlift variation that improves grip security and allows heavier loading.
Common mistakes
Avoid rounding the lower back or letting the bar drift forward.
Make it harder
Increase load progressively.
Make it easier
Use double overhand or lighter weight.
Breathing
Brace and inhale before the lift, exhale at lockout.
Build a workout with this exercise
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