The alternate grip

The alternate grip or as some call it the mixed grip is very helpful when the weight starts to get heavy during deadlifts. Through the eons of human evolution our nervous system has learned to not allow our bodies to lift what our hands cannot hold. Most barbells are of the rotating kind and hence can roll out of our hands. When the nervous system senses this, it shuts down the whole lift. So we mix the grip and this gives a much more secure grip and a successful lift.

Training:
Deadlift 1,1,1,1,1


F.T.G training:
Pistol left leg, 1-2-3-4-5-4-3-2-1
Pistol right leg, 1-2-3-4-5-4-3-2-1
Alternate legs


Then

1 arm push-ups left arm 1-2-3-4-5-4-3-2-1
1 arm push-ups right arm 1-2-3-4-5-4-3-2-1
Alternate arms

Rest and modify as needed