Here are the steps to perform a hook grip deadlift:
- Approach the barbell with your feet shoulder-width apart and your toes pointing straight ahead. The bar should be centered over your midfoot.
- Squat down and grasp the bar with your hands, with your palms facing your thighs and your thumbs pointing towards your body.
- With your hands in this position, wrap your fingers around the barbell, and then place your thumbs on top of your fingers. This is the hook grip.
- Brace your core and lift the barbell off the ground by driving through your heels.
- As you lift the barbell, keep your back straight and your chest up. Keep the barbell close to your body throughout the lift.
- Once the barbell has reached the top of the lift, pause for a moment, then lower the barbell back down to the ground with control.
- Release the hook grip by letting go of the bar with your fingers first, then your thumbs.
It’s important to note that the hook grip can take some getting used to, as it can be uncomfortable for some people at first. However, it can provide a more secure grip on the barbell and help prevent the bar from slipping out of your hands, especially when lifting heavy weights.
How do you get used to the hook grip deadlift?
It’s difficult to adapt to this, so your best solution is adjusting your grip. You can start over and try to press the web between your index finger and thumb deeper into the bar. You can also try wrapping your fingers further around your thumb. Or you can try internally rotating your thumb further across your pal.
Is hook grip deadlift harder?
The primary benefit of hook grip is that it is as strong (maybe stronger) than mixed grip, but without the asymmetry of mixed grip. The added friction of the thumb against the bar also makes the deadlift hook grip slightly better, and subsequently stronger, when compared to a mixed grip.
Can hook grip hurt your thumb?
The hook grip places a relatively large amount of pressure on the thumb. As a result, it may cause pain or injury to the skin or thumbnail, although this can be overcome by regular training and gradually working with heavier loads. It generally takes up to 2 weeks to grow accustomed to the hook grip.
How long does it take to learn hook grip?
Everyone is surprised how long they can hang with the hook grip — they usually give up because their thumbs are hurting, not because their grip is giving out. Try this little test yourself; it will surprise and impress you. It takes about two weeks for one to grow accustomed to and comfortable with the hook grip.
How long does it take to get used to a hook grip?
Learning how to hook grip is very easy and usually just takes a few sets to understand it. However, getting accustomed to the pressure and friction from the hook grip takes about two weeks. The key is to use the hook grip frequently to shorten the time to acclimate your hand.
How do I improve my hook grip deadlift?
Wrap your thumb around the bar and make sure it is parallel to the barbell. As the name suggests, hook the thumb around the bar. Enclose your index and middle finger around your thumb, while the rest of your fingers grip the barbell. To reduce discomfort, don’t squeeze over the knuckle of the thumb.
How do you make hook grip less painful?
A common complaint surrounding the hook grip is that the lifter’s thumbs start to hurt. In a lot of cases this is because lifters are resting their thumb flat against the bar, and crushing it under the weight of their fingers. So to counteract this, make sure your thumb is wrapping around the bar under your fingers.
Should hook grip hurt at first?
Yes, hook grip is supposed to hurt slightly. It may be distracting at the start, but as you get stronger over time, your perceived pain will go down but never go away.
Does pain with hook grip ever go away?
Yes, hook grip thumb pain will go down but it never fully goes away. As you get more experienced, hook grip sensation will reach a point where it does not distract you when you train deadlifts.
Is hook grip for everyone?
The hook grip can be a phenomenal method for promoting a secure grip on barbells and dumbbells. It’s a grip style that can be used by every type of strength athlete and it can be useful in competition.
Is hook grip harmful?
Though the hook grip is considerably safe to use for the majority of individuals, it does pose a small risk of injuring the thumb as it is crushed against the bar. This is especially true in exercisers that are not performing the four finger wrap appropriately, as doing so will place the thumb in an injurious position.
How long does hook grip hurt for?
As a result, it may cause pain or injury to the skin or thumbnail, although this can be overcome by regular training and gradually working with heavier loads. It generally takes up to 2 weeks to grow accustomed to the hook grip. Many Olympic weightlifters tape their thumbs with athletic tape.
Can you pull more with hook grip?
For powerlifting and strongman athletes who use a mixed grip (one hand down, one hand up), combining this with the hook grip can further enhance overall pulling performance (or simply go double overhead and use the hook grip).
How long does it take for a hook grip to stop hurting?
However, getting accustomed to the pressure and friction from the hook grip takes about two weeks. The key is to use the hook grip frequently to shorten the time to acclimate your hands. In China, beginners learn how to hook grip as they begin learning weightlifting technique.
Why is hook grip harder?
In the hook grip, both hands are pronated, but the thumb, instead of wrapping on top of the fingers, tucks underneath the middle and index fingers, directly against the bar. The additional friction of the thumb against the bar makes the hook grip a stronger grip than the double overhand grip.
When should I start using hook grip?
The hook grip is best utilized with heavy lifts. It’s beneficial in weightlifting and powerlifting due to the greater grip security and force production. Below are just some of the exercises that can be made easier with a hook grip.
Does hook grip hurt at first?
Pain: the hook grip may cause pain, especially before the skin and fingers have developed calluses and gotten used to the new pressure they have to endure. Skin tears: although there are some techniques to mitigate tears, it is still likely that the thumb skin will rip while acclimating to hook grip.
How do you transition to hook grip?
Setting the hook grip: Press the webbing of the hand between the thumb and index finger against the bar; wrap the thumb about the bar as far a possible; grab the thumb with the index and middle fingers; use these first two fingers to pull the thumb farther around the bar; grip the bar with the remaining fingers.