Does anybody around here use hook grip and how did you train for it? Moving away from straps and my route is on to hook grip. Except for obviously "use it until it's comfortable" is there other means of accelerating?
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Hook grip use
- Thread starter Mayne
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weighted chinup
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In for answers to this.
Curious though Mayne, why not mixed / underhand-overhand grip?
Curious though Mayne, why not mixed / underhand-overhand grip?
Put it simply, because I am a coward. Really, afraid of biceps tear because it is a common occurrence in pro powerlifters and me even if not a pro I push myself hard. Also I have read mixed grip is not perfect because your pronated arm is always gonna be just a bit longer but I am not sure on that so back to me being a coward 
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I wasn't aware that the mixed grip was responsible for the tears although I guess it makes sense, let that underhand arm bend and shit will most certainly get fucked. My understanding was that the biggest complaint for this grip was uneven torque from the spine.
Hooking fucking hurts at first, especially if you are working with decent poundages. I know a lot of commercial gyms use thicker bars than what oly lifters normally use which makes hooking, at least for me, more challenging.
Hooking fucking hurts at first, especially if you are working with decent poundages. I know a lot of commercial gyms use thicker bars than what oly lifters normally use which makes hooking, at least for me, more challenging.
All the guides I have read on it suggest only taping the thumb but nothing more. I have read hook grip is not suited for higher rep work. Here Vince Urbank uses it only on his last rep
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I actually wouldn't mind using hook grip on some high rep movements, like 8-10 rep RDL's. I haven't performed them in a while but this is one instance where I would rather drop straps and where a mixed grip isn't ideal. The problem with high rep work and hook grip seems to be mostly discomfort though. It fucking hurts to hold onto it for so long, so it's probably best left for max effort work. Hook grip for max effort and straps for higher rep work or just raw grip w/ chalk seems ideal to me.
I've used the hook grip myself. It does take some getting used to. You'd tape the thumb so your middle finger wouldn't slip off the thumb when you lock it in place. Hook grip could benefit your grip bc both hands are pronated and would be strengthened similarly while with the mixed grip ppl usually tend to supinate the weaker/non-dominant hand ensuring it won't gain strength as much as the other hand.
I stick to using double pronated for my warmups and as many of my working sets as possible. I'll use the mixed grip when necessary but have gotten away from using the hook grip.
Edit* although it would theoretically increase the chance of a bicep injury, I think the increased likelihood still doesn't make it that common
I stick to using double pronated for my warmups and as many of my working sets as possible. I'll use the mixed grip when necessary but have gotten away from using the hook grip.
Edit* although it would theoretically increase the chance of a bicep injury, I think the increased likelihood still doesn't make it that common
Rippetoe on the grip from Starting Strength 3rd ed.
Grip strength is crucial to the deadlift, and the deadlift works grip strength better than any other major exercise. It is the limiting factor for many lifters with smaller hands or short fingers, or for lifters who rely too much on their straps when training. The lift is famous for its alternate grip to the extent that many people use it just because they are deadlifting and they think that’s just what you do when you deadlift. Using the double-overhand grip as much as possible makes for stronger hands, though, and keeps the stress on the shoulders symmetrical. The alternate grip prevents the bar from rolling in the hands, since it is always rolling up into one hand as much as it’s rolling down out of the other. In contrast, the straight double-overhand grip makes you squeeze the bar. So if all the warm-ups possible are done with a double-overhand grip, and the alternate grip is reserved for the really heavy sets, grip strength develops quickly. Novices are often able to pull their heaviest sets with a double-overhand grip because their hands can be stronger than their backs. More advanced lifters find that they need to flip a hand over to an alternate grip when the weight gets very heavy. (Most lifters prefer the non-dexterous hand for the supine, or underhand, side of the alternate grip.)
Grip strength is crucial to the deadlift, and the deadlift works grip strength better than any other major exercise. It is the limiting factor for many lifters with smaller hands or short fingers, or for lifters who rely too much on their straps when training. The lift is famous for its alternate grip to the extent that many people use it just because they are deadlifting and they think that’s just what you do when you deadlift. Using the double-overhand grip as much as possible makes for stronger hands, though, and keeps the stress on the shoulders symmetrical. The alternate grip prevents the bar from rolling in the hands, since it is always rolling up into one hand as much as it’s rolling down out of the other. In contrast, the straight double-overhand grip makes you squeeze the bar. So if all the warm-ups possible are done with a double-overhand grip, and the alternate grip is reserved for the really heavy sets, grip strength develops quickly. Novices are often able to pull their heaviest sets with a double-overhand grip because their hands can be stronger than their backs. More advanced lifters find that they need to flip a hand over to an alternate grip when the weight gets very heavy. (Most lifters prefer the non-dexterous hand for the supine, or underhand, side of the alternate grip.)
Cheers for all, just came back to this thread completely missed Doc's comments before. I agree completely with using double overhand as long as possible. I have built my pain tolerance far enough now, just in 2-3 weeks time or even 2-3 deadlift sessions. I am 50 lb at most off from my 1 RM strapped. Before today (my hook grip PR) I considered also taping my thumbs like oly lifters but I had no need today, altho they hurt a bit now but it's normal since I started hooking from my 1st set up to my current hook grip PR, like 6 sets in a few of which 3-6 reps performed. Also wondering as to why you dropped hook grip Doc? Koklyaev used it on one of his PRs but I see he is onto mixed now, however both Urbank and Leeman have been setting american records hook gripping. All in all I like it but it's near impossible to perform reps at any weight close to your 1 RM.
I tried it for a while but just prefer other methods personally. Don't think it's a bad grip at all.
smashfit
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huh..never heard of hook grip being used for dead lifting...I've actually only heard the opposite, that it really isn't recommended for dead lifting. It's used mainly for Olympic lifting like the Squat Clean and Snatch.
Just my experience and $0.02 though
always interested in hearing people's different views on training!
Just my experience and $0.02 though
always interested in hearing people's different views on training!
huh..never heard of hook grip being used for dead lifting...I've actually only heard the opposite, that it really isn't recommended for dead lifting. It's used mainly for Olympic lifting like the Squat Clean and Snatch.
Just my experience and $0.02 though
always interested in hearing people's different views on training!
Why wouldn't it be recommended for deadlifting?
smashfit
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@Docd187123 like I said....just what I've heard! Could be dead wrong....
Also (from what I know) the hook grip is mainly used for Olympic Lifts because of the types of barbells we use. Oly barbells have bearings inside of them (instead of bushings) that allow the barbell(or sleeve rather) to spin, where as your conventional barbell at 95% of gyms do not have that. And you use the hookgrip because when you're first learning how to catch a clean, the hookgrip (due to placement of the thumb) does not allow the barbell to slip away from your grip as a "standard" grip would...but that's dependent on your hand position from the clean vs the deadlift....your hand position doesn't really change in the dead lift..
plus, I feel like using a hookgrip would hurt for deads! Might have to try it out this week though and see what I think and report back!
Also (from what I know) the hook grip is mainly used for Olympic Lifts because of the types of barbells we use. Oly barbells have bearings inside of them (instead of bushings) that allow the barbell(or sleeve rather) to spin, where as your conventional barbell at 95% of gyms do not have that. And you use the hookgrip because when you're first learning how to catch a clean, the hookgrip (due to placement of the thumb) does not allow the barbell to slip away from your grip as a "standard" grip would...but that's dependent on your hand position from the clean vs the deadlift....your hand position doesn't really change in the dead lift..
plus, I feel like using a hookgrip would hurt for deads! Might have to try it out this week though and see what I think and report back!
Brutus just commented on how my gym has the bearings in the sleeve on their barbells just Sunday hahaha. I've seen your log and know you do a lot of Oly work, awesome by the way, and a hook grip works well with that. With pulling and deadlifting specifically it's a personal thing. I know a few guys that cannot hit a true 1RM without using the hook grip whereas I cannot hit a 1RM using the hook grip. Different strokes for different folks
Look the links I posted above, there is people pulling heavy with hook grip. Not gonna quote both your replies for sake of TLDR but point of the hook grip is exactly the same like with oly lifting, not failing because of forearm/grip strength. Now people have 2 choices hook or mixed, personally for reasons explained before I have opted for hook while others have for mixed or as simply put by Doc in his last comment. But I can assure you hook grip hurts at 1st and would be best used for 1 RM or just 1 rep sets instead of 3s or 6s etc. Now as long as you are not competing normal grip or straps are safest and best choice for mehuh..never heard of hook grip being used for dead lifting...I've actually only heard the opposite, that it really isn't recommended for dead lifting. It's used mainly for Olympic lifting like the Squat Clean and Snatch.
Just my experience and $0.02 though
always interested in hearing people's different views on training!
I for one have rather small hands and wrists, so I need all the grip I can get for deads. I've experimented with the hook grip as well as the mixed and for me I been using mixed grip and switching the over and under arms each set so that my dominant arm can at times become the "underdog". In this way I have no issues with strength. Only time I been doing the hook is on my max set, and been wearing gloves rather than taping thumbs.
smashfit
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