Muscle tips

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Switch your deadlift grip and boost your reps instantly

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Feet shoulder width apart, knees in line with feet, back straight. Tense your abs and push up through your heels.Grip the bar with an alternate grip.

Changing your deadlift technique to use an 'alternate' rather than a standard grip can increase the amount of weight you can lift in a set by 40 per cent. In a paper presented to the US National Strength and Conditioning Association's annual conference, subjects who used a standard grip completed, on average, five reps of the exercise. When they switched to an alternate grip, with one palm facing the body and the other facing away from the body, they managed seven reps. The total lift for each set was increased from 656kg to 980kg.
 
Source Journal Of Strength And Conditioning Research

Extra info

5
Maximum number of reps you should perform of a power exercise when using 35-45 per cent of your one-rep max

Joe Warner
Joe Warner
Former editor of Men’s Fitness UK

Joe Warner is a highly experienced journalist and editor who began working in fitness media in 2008. He has featured on the cover of Men’s Fitness UK twice and has co-authored Amazon best-sellers including 12-Week Body Plan. He was the editor of Men’s Fitness UK magazine between 2016 and 2019, when that title shared a website with Coach.