Hook grip deadlift. start hook gripping, had the same issue before.

Hook grip deadlift. Incorporated hook grip into my deadlifts, and it's made a world of difference. May 31, 2017 · There are other alternatives to the over under grip, such as the double over hand and the hook grip. May 27, 2025 · If you're looking for a small tweak to up your deadlifting game, you might consider borrowing the hook grip from weightlifters. See full list on thatfitfriend. Here's why. Hook grip vs mixed grip? We recommend takin What is the “Hook Grip?” When you first learn how to deadlift, you’ll take a double overhand grip, with your fingers wrapped around the bar and thumbs on the sides of the bar. Feb 26, 2019 · Originally published on October 4, 2010 Researched by Eric Troy and Joe Weir, Written by Eric Troy Examining the Hook Grip Versus the Alternated Grip for Deadlifts One of the most contentious debates in strength training concerns the hook grip deadlift and whether the hook grip is better than the alternated grip. Let alone you won’t be able to cross grip, if you need to transition between something like a deadlift and a clean. Jan 6, 2025 · The hook grip is an Olympic weightlifting technique where the lifter places their thumb between the barbell and fingers for a secure grip. The hook grip deadlift addresses this issue by positioning the thumb underneath the fingers, effectively locking the barbell in place and reducing Jan 23, 2025 · The deadlift is a king among exercises, building strength and muscle from head to toe. Aug 24, 2023 · The way in which you grip the bar during the deadlift can have a significant impact on both your comfortability as well as the musculature being used. On the quest to said badass deadlift, one may find an *unconventional* (no pun intended) technique used by some lifters: the hook grip. In terms of overall crossover, hook grip is necessary. Dec 29, 2016 · WATCH: Painless Hook Grip Technique Tags: deadlift, clint darden, House of Biceps, deadlift setup, painless hook grip, my hands hurt, switching to hook grip & over under grip Sep 15, 2024 · Hook grip vs mixed grip is a debate worth talking about for those who deadlift. Your starting position may be the double overhand hold, you advance to the mixed or hook grip, or you utilise straps to help with greater weight; the right grip will let you soar confidently and forcefully. The "hook grip" is useful for general strength training as well, for several reasons. Jan 18, 2024 · To maximize your deadlift grip you need to make sure your hands are correctly on the bar using the right technique, and then have a solid grip routine. Too long, didn’t watch? Here’s a recap: Start by straightening your arms and fingers as if you were trying to draw a straight line from your shoulder to the tip of your thumb. For those looking to make May 28, 2020 · Jamal Browner, a world-record holding deadlifter, walked fellow record holder Stefi Cohen through his hook grip, stance, and pull technique. Designed for serious strength athletes, our hooks provide unparalleled grip support, allowing you to focus on perfect form and maximize your lifts. Progress from junior to expert level grip, learn training strategies, and discover legends who boosted their deadlift through grip power. Tbh I still use hook grip on AMRAPs and sets like 4x8. Maintaining a secure grip can become challenging as the weights increase due to limited forearm strength. Hook grip is a method of gripping a barbell used in many strength-related sports such as Olympic weightlifting and powerlifting by overlapping the index and middle finger over the thumb. Jan 9, 2025 · Key points Deadlift straps are fabric loops that wrap around your wrists and the barbell, allowing you to hold on with a hook grip. The hook grip Apr 18, 2023 · The mixed grip deadlift is ideal for lifters who want to increase their loads but experience pain during the hook grip. These are not as common because as weights increase, those forms of grip will be difficult to maintain. This video is a pretty good introduction to performing the hook grip. If you: * Want to deadlift more weight without tearing a bicep * Want to FEEL GOOD when pulling and make the lift more efficient * Want to add more pain to your thumbs, but less Jun 14, 2022 · A definitive guide to deadlift grip including overhand, hook, mixed, snatch, and sumo grips. Have you ever been lifting weights at the gym and found your forearms or hands getting tired before the rest of your body? Perhaps you have a problem with the barbell trying to roll out of your hands which is compromising your grip on certain exercises. This method of gripping the bar provides a secure bar grip while performing pulling motion with the barbell such as the clean and jerk, snatch, and deadlift. Both mixed grip and hook grip Jul 6, 2025 · Master grip strength for deadlift gains. com Oct 2, 2022 · Learn how to perform the hook grip deadlift, a technique that improves grip strength and reduces bar rotation. Jun 23, 2025 · The hook grip deadlift is the best option if you attempt to lift above 80% of your max. Mixed Grip: The mixed grip is the most common grip used in deadlifting. Find out the pros and cons of the overhand grip, alternate grip, and hook grip. Eventually, your deadlift will become heavy enough that the double overhand grip starts to fail. Starting Strength: https://startingstrength. If your double overhand grip strength is failing, it's time to learn the HOOK GRIP! Your thumbs will be just fine. Conclusion: Using the correct powerlifting strap will boost your lift. Find out which is best & improve your grip. com elitefts 207K subscribers 2. It enhances grip strength and control during heavy lifts like the clean and snatch. Would definitely recommend trying it for a few weeks. In the hook grip, the fingers become the pronated hand and the thumb becomes the supinated hand, so that the bar will try to roll out of the thumb in one direction, and out of the fingers in the opposite, reducing the spinning element of grip loss. Feb 27, 2025 · There are three ways to hold onto a barbell if you’re worried your grip is going to slip. Q: How can TuffWraps' Villain Wrist Wraps enhance sumo deadlift performance? The simple and effective hook grip technique helps you deadlift more weight without the bar slipping out of your hands. Both have their pros and cons, and the best choice ultimately depends on your goals, experience, and individual needs. Product Description Overcome grip fatigue and lift heavier with DMoose Weightlifting Hooks. Among the myriad techniques and strategies, the choice of grip stands as a crucial decision for lifters aiming to maximize their performance while minimizing the risk of injury. 1 Pronated … Hook Grip Mastery: Everything You Need To Know Read More » Jan 3, 2024 · The hook grip is a beneficial deadlift grip but it will hurt for most people. The hook grip is a specialized grip technique commonly used in deadlifting, including both conventional and sumo deadlifts. May 14, 2023 · The ultimate guide to deadlift grip positions - comparing the hook grip, mixed grip, snatch grip, and more to find the best deadlift hand grip for you. Jul 25, 2023 · Have you wondered what pros and cons come along with using a hookgrip for deadlifts? Here are a few, along with how to build a stronger grip in general. And even better than mixed is using straps because you don’t risk blowing your bicep if you mess up- like others have said. By employing a grip that uses the thumb to lock the barbell in place, the hook grip allows lifters to lift heavier weights while reducing the risk of grip Apr 1, 2023 · The hook grip deadlift is a powerful technique that can significantly improve your lifting performance by enhancing grip strength and control. com : RDX Weight Lifting Hooks for Deadlifting (Pair) - 600Lbs Capacity - 8MM Neoprene Wrist Support Wraps - Grip Enhancer for Pull Ups Lat Pulldowns Rows - Adjustable Gym Workout Power Straps for Men Women : Sports & OutdoorsRDX weightlifting hooks for Deadlifts,Powerlifts Lat Pull Downs etc. 405 double overhand on your last warmup is plenty strong. What if I told you that a little tweak in grip can elevate your performance from May 6, 2024 · Learn what a deadlift hook grip is, see what the benefits are and check how you can master the hook grip. Starting Strength Boise (208) 219-5015O The deadlift is often hailed as one of the most effective exercises for building overall strength and power. Apr 1, 2019 · Amazon. Read more to enhance your training! Hook grip significantly reduces the risk of getting too much bicep strain on deadlift, and here's everything you need to know about it. The thumb is in direct contact with the bar, and then your first two fingers are on top of the thumb, holding it in place. In the hook grip, the lifter places their thumbs underneath the barbell with the fingers wrapped over the top and around the thumb. Choosing the strap best fit for your lifting objectives can help you minimise injury risk, build your Oct 19, 2022 · The hook grip can be a real game-changer for improving your deadlifts. In this video, we will discuss the pros and cons of each grip in detail. You can use straps; you can face your palms in different directions; or you can hook your thumb May 6, 2025 · Elevate your lifting game with the deadlift hook grip. Ultimately, the best wa Jul 20, 2017 · Deadlift Grip Adjustments by Nick Delgadillo, SSC | July 20, 2017 The question of which grip to use and when for the deadlift is a common one, and there’s quite a bit of misunderstanding about what it is we’re trying to accomplish with the grip in relation to the deadlift. Feb 17, 2025 · Grip choice in the deadlift is critical for performance. Aug 25, 2023 · While both hook and mixed grip are used for the same purposes, they require different levels of mobility, pain tolerance, and conscious control over the body. May 6, 2024 · Learn what a deadlift hook grip is, see what the benefits are and check how you can master the hook grip. But when it comes to grip, the debate rages on: hook grip vs straps deadlift. Fit. Jan 28, 2022 · Deadlifts - one of our favorite topics. The Hook Grip: Your Secret Weapon for Heavier Apr 23, 2018 · Why you need the hook grip for the snatch and clean, and how to do it correctly for maximal grip security. Although the mixed grip and the hook grip provide the best grip, don't neglect using the overhand grip since that grip is a great way to work out your forearm Sep 15, 2024 · Hook grip vs mixed grip is a debate worth talking about for those who deadlift. Let’s look at each and explore what they each have to offer. Using hook grip you will lift less than mixed because your grip will give out before your intended muscles. The mixed grip provides a more balanced and intuitive feel for the lift. Leave it for 12-18 hours and when you take it off, your thumbs will feel a lot better. Jun 3, 2025 · Deadlift Grip Variations Overhand Grip Hook Grip Mixed Grip Snatch Grip Axle Grip Overhand Grip Overhand grip is one of the most common grips for deadlifting of all varieties. It’s a stronger and more reliable grip than double over or cross grip . Find out the pros and cons of hook grip, how to avoid thumb pain and when to use it for heavy singles or competition lifts. Our blog unravels the pros and cons of mixed grip vs hook grip. Dec 4, 2019 · "Some powerlifters use a hook grip for the deadlift, but this is pretty rare. However, hook grip has become increasingly popular and I’ve coached many athletes to success by utilizing hook grip due to its benefits. So why does hook grip hurt and how can you fix it? Using the hook grip for deadlifts can hurt if you press your fingers only on the nail, press your fingers on the knuckles, are new to hook grip Jan 28, 2025 · The hook grip is a type of deadlift grip that involves wrapping your thumb around the bar and then placing your index and middle fingers over your thumb. Hook If your body is like this, using alternate grip increases the distance the bar has to travel during the deadlift, compared to using overhand/hook grip. This video details the specifics behind the hook grip. May 24, 2021 · Learn how to hook grip with the weightlifting coaches at Ma Strength! Learn the best hook grip techniques to perfect your lift! Jan 15, 2025 · The hook grip deadlift might sound like a niche lifting technique, but it’s a powerhouse approach to maximizing your deadlift gains while keeping your body safe from injury. it'll hurt initially but will be fine in a while. It definitely sucks to get used to, but once you get past that curve then it's very helpful. Jan 15, 2025 · The hook grip deadlift might sound like a niche lifting technique, but it’s a powerhouse approach to maximizing your deadlift gains while keeping your body safe from injury. Hook grip deadlift straps reduce wrist strain, offering ergonomic comfort and supporting natural gripping during lifts. Lift hard, lift heavy and often using the lifting hook grips. Lifter’s Wedge Your back position should follow the natural curvature of your spine. Mar 2, 2021 · How should you grip the bar when deadlifting? In this article, you'll learn the four most common deadlift grips, and their pros and cons. If you're worried about your grip strength sucking, get your deadlift up to 500x5. I find hook grip miserable if I'm doing heavy sets of five. In powerlifting, there are two main grips used for deadlifting: the mixed grip and the hook grip. 7K -Be judicious about using hook grip for training. Remember that the deadlift is present in the Olympic lifts and is the initial pull for those movements. If you compete & are worried about not having an adequate grip, hook grip your warmups. Ideal for powerlifters and strength athletes. How much weight can Gymreapers Lifting Hooks hold? Jan 15, 2019 · Olympic weightlifters use a grip technique that provides enough grip security to hold on to highly-accelerated loads on the barbell. Learn how this powerful grip improves bar security, prevents bicep tears, and enhances deadlift performance. It’s a compound exercise that works multiple muscle groups simultaneously, building strength, power, and overall athleticism. This is where the hook grip comes in. The hook grip deadlift addresses this issue by positioning the thumb underneath the fingers, effectively locking the barbell in place and reducing . comFind Aug 3, 2016 · The grip in the deadlift is an often overlooked yet crucial piece of the puzzle when it comes to performance and the subsequent gainzZz from the lift. Apr 28, 2016 · Rip explains the use of the hook grip for deadlifts and why its use is preferred to other common grips. · Benefits: This grip is incredibly secure and keeps your shoulders even, reducing the chance of imbalances. Point your thumb directly at the ground; stretch your fingers wide. In the 2nd installment of The Problem series, we’ll discuss the intricacies of gripping the bar in the deadlift, and what to do about it. I often have clients tell me that they don’t want to use a hook or mixed grip “until they really have to,” while Explore different deadlift grip variations, their unique benefits, and how to choose the right one for your workout. While emotions tend Oct 12, 2024 · Learn all about the hook grip for deadlifting, including how to perform it, its benefits, challenges, and tips to master this essential lifting technique. Jun 19, 2017 · Here's when to use the double overhand grip, mixed grip, or hook grip for deadlifting. Oct 17, 2024 · The deadlift is a cornerstone of any strength training program, and for good reason. Read this article for the pros, cons, and proper technique. Perfect for everyone lifting high weights; leather weightlifting straps have great strength and grip. Apr 17, 2025 · Discover how deadlift hooks and hook grip deadlift straps can enhance your lifting technique, providing superior grip and wrist support for optimal performance. It’s not just used for hook grip deadlifts, but also snatches and cleans. Aug 11, 2024 · Transform your Lower body workout with the Hook Grip Deadlift! Target your Hamstrings, Glutes, Quadriceps, and more while learning proper form and tips for success. In a traditional deadlift, grip can often become a limiting factor, especially as the weight increases. Approach the A deadlift hook grip addresses many issues of other grips, while allowing you to get into a stronger deadlifting position. jamal browner has an excellent video on it. We explore the different grips for deadlifts and how to perform each of them in this article. Contents show 1 Different types of grip 1. Jul 25, 2023 · Choosing the correct grip variation while deadlifting and pulling will allow you to train with more specificity to your training goals. Do your heavy singles or top sets hookgrip, but save your thumbs and use straps for volume work. I also have a female online client who hook grips a 29mm aggressive knurling bar no When you first start hooking, after every deadlift sesh, wash your thumbs off, put a shitload of neosporin or A&D ointment on the area that hurts the worst, then bandage it (put athletic tape over the whole thing if needed). i havnt done anything special for forearms but just hook grip deadlifts increased my grip strength SIGNIFICANTLY. Among the various techniques used to perform this foundational lift, the hook grip has gained popularity for its unique benefits. Dec 29, 2022 · Get a Grip: 3 Ways to Grip a Deadlift and How to Get Your Grip Stronger When it comes to deadlifting, you have three grips to choose from - the hook grip, the double overhand grip, and the mixed grip. Using a hook grip can and will work, but because a powerlifting style deadlift is gonna be heavier than all the Olympic pulls, there can be a tremendous amount of pressure on it. Sep 11, 2017 · How to Perform the Hook Grip Let’s start off with the basics. I think hook is mostly intended for holding on for short intervals of time. Nov 2, 2023 · If your grip is failing, you might be looking for lifting straps vs lifting hooks as a solution. More than that, especially on something like a deadlift, and I'd recommend strapping up. But there are some unique grips that you can use when holding the barbell to increase your grip strength. Last thing you want is to be strapped into a failed Apr 1, 2023 · The hook grip deadlift is a powerful technique that can significantly improve your lifting performance by enhancing grip strength and control. And obviously, hook grip is stronger than just overhand grip, so I switched over. Oct 22, 2024 · The deadlift, a cornerstone of strength training, demands a grip as strong as the weight you’re lifting. Aug 26, 2024 · When it comes to building a rock-solid foundation in weightlifting, especially in the realm of deadlifting, a powerful grip is essential. Jul 23, 2024 · The deadlift, in itself, is a grip-intensive exercise and when a person does not use the proper grip, it can lead to the repetitions slowing down and unnecessary stress on the hips and back. Unfortunately, the mixed grip is unsymmetrical as one hand is supinated and one is pronated. There are several ways to grip a barbell and hold a deadlift. While it may seem like an unusual grip, it has proven incredibly effective for lifters of all levels. But when it comes to grip, there’s a battle brewing: deadlift hook grip vs mixed grip. Apr 28, 2025 · Conclusion: Selecting suitable deadlift grips helps to improve your lifting safety and performance. At least certainly stronger than a double overhand, "standard" grip. A hook grip is like a closed grip, but instead your thumb goes under your fingers, opposite the bar. Being a mixed grip conventional deadlifter throughout my career, I’ve never had any sort of grip issues so I’ve personally never felt the need to switch to hook grip. That’s a hook grip deadlift. Both have their pros and cons, and choosing the right one can significantly impact your performance and injury risk. Pulling the bar itself then squeezes everything into place, and you really shouldn't feel noticeable slipping, hook grip strength pretty quickly winds up similarly strong to an alternate grip. How To Hook Grip & Why You Should with Doctor Deadlift | elitefts. Jul 6, 2025 · The grip in the deadlift is an often overlooked yet crucial piece of the puzzle when it comes to performance. Explore expert tips and tools, including barbell pads, to boost performance at Living. There is one way in particular that allows individuals that struggle with grip strength to lift HEAVY weights. Sep 15, 2024 · Deadlift grip choice comes down to 5 different types. May 29, 2025 · Learn how to perform the deadlift hook grip, a method that Olympic weightlifters use to avoid mixed grip asymmetry and improve grip strength. Also, do something hook grip every day. In the world of powerlifting, the deadlift reigns supreme as the ultimate test of strength. If you want to elevate your deadlifting game and ensure you can lift heavier weights with more control, understanding how to hook grip deadlift could be a game-changer. Repping may shift your grip until your thumb is in enough pain that it limits the set. It’s also a less risky type of grip as some powerlifters /strongman athletes tear biceps using a mixed grip. We discuss the pros and cons and recommend which one you should choose. Feb 22, 2023 · Hook grip in the deadlift a method of gripping a barbell in a pronated position wherein the thumb is pressed against the bottom of the barbell for better grip. Many lifters often struggle with grip strength, leading to less than optimal performance. We all want that strong, badass deadlift. May 3, 2023 · The Hook Grip Deadlift is a powerful technique in weightlifting that can be used to increase strength and power while reducing the risk of injury. Rip explains the use of the hook grip for deadlifts and why its use is preferred to other common grips. I find that my thumbs have tolerated it 99% of the May 29, 2025 · Master the hook grip for deadlifts! Learn the best techniques to improve grip strength, prevent failure, and lift heavier weights. Sep 5, 2023 · Deadlift grips and their pros and cons – Which grip to use? The overhand grip, the mixed grip, and the hook grip are the 3 grips you can use, but each grip has its own pros and cons. You might be put off by the pain and avoid hook grip; not knowing that you can fix it and benefit from it in the long term. The tips given are applicable for both the sumo and conventional deadlift. I find the alternated grip monstrously uncomfortable; deadlifting with an alternated grip is pretty much the most unpleasant thing I can think of doing in the gym. The mixed grip and hook grip provide alternatives for better stability. Straps will help with accessory work but they are dangerous to use on weights you are unsure of. This lift involves gripping the barbell with fingers wrapped around the thumb and middle finger using a lifting hook. Adding the hook grip to deadlifts, farmers carries, and any other grip intensive movements can aid in grip strength, endurance, and overall performance. But for many lifters, the limiting factor in their deadlift isn’t their muscles, but their grip. Discover how this grip can improve your lifting performance and muscle engagement. Singles, doubles, triples. At this point, we prefer to teach lifters how to hook grip. While a very Oct 9, 2024 · Learn about the hook grip deadlift, including its benefits, proper technique, and tips for success. What if I told you that a little tweak in grip can elevate your performance from May 8, 2025 · Master the hook grip deadlift for stronger, safer lifts. The powerlifting hooks are made I've always been fascinated by the fact that so many lifters seem to prefer a alternated non-hook grip over a double overhand hook grip because the former is more comfortable. The hook grip also balances the tendency of the bar to roll like a mixed grip does for a deadlift. Although recently have been experimenting with mixed. As your best grip for deadlift growth improves, experimenting with numerous deadlift Gymreapers Lifting Hooks can be used to maximize grip during deadlifts, shrugs, pull ups, rows, and many more pulling exercises. If you have a history of back or wrist injuries, mixed grip may be risky. Hook grip is the go-to grip style for weightlifters, crossfitters, and some competitive powerlifters. Let’s dive into the benefits of three prominent deadlift grips: the hook grip, mixed grip, and double-overhand grip. Compare it with the mixed grip deadlift and find out who can benefit from it and who should avoid it. I told my mom to deadlift with alternate grip because she struggles grasping the bar with a hook grip. Use hook grip while driving your car, hang start hook gripping, had the same issue before. Picture this: you’re at the gym, bars are clanking, and you spot someone performing deadlifts that seem impressive, powerful, and fluid. Understanding the Hook Grip The hook grip involves wrapping your thumb underneath your fingers, creating a tight Mar 21, 2021 · Which is better? I prefer the hook grip to the alternate grip although I use both in training from time to time and use both on my lifters from time to time. For most people their grip strength is the weakest link when pulling heavy weight. bezq mdhga bnqjd bxl axpztyk pmuqufa nqf suqaiuo rbgwkm anhvsjx