When you first begin to learn how to deadlift, you’ll encounter a number of different types of grip as your legs and back begin to lift more weight off the floor than perhaps your hands can either hold onto or are used to!
In addition to being “the king” of lower body strength exercises, deadlifts also help develop full body strength. The current research has shown that training the deadlift leads to drastic increases in grip strength that carry over to other lifts and sports activities.
Most people will start with a double overhand grip, which is a grip where your fingers wrap around the bar and your thumbs overlap the fingers. But as you begin to get stronger and lift more, your deadlift could become too heavy and your original double overhand grip might start to fail.
If that’s the case, there is another grip that you could try: The Deadlift Hook grip, perfect for Olympic lifting and Powerlifting. Let’s take a look at everything you need to know:
What is the Deadlift Hook Grip?
In the Hook Grip, you wrap four fingers – your index finger to pinky – over the top of the barbell and then trap your thumb under them so that your thumb wraps around the bar under your fingers.
In particular, wrapping your index and middle finger over the top of your thumbs and keeping it there throughout the lift keeps the bar staying in place and lessens the chance of you losing your grip and the bar slipping. This is because your thumb creates a platform for your fingers to hook onto, allowing you to pull your thumb further around the bar, therefore making it a more secure grip.
As a precaution, while the hook grip is used in the Olympics – it does require hands of at least average size, those with smaller hands or thumbs may find it more difficult to hold their thumbs in place, so see how it feels for you.
As mentioned, the Hook Grip is a method that Olympic weightlifters use. Olympic weightlifters were the first to adopt it due to being unable to wear straps in competition. Therefore, one way to think of the Deadlift Hook Grip is that your fingers should act like a pair of straps when you pull on the bar.
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Is the hook grip good for deadlift?
The hook grip is a good technique when it comes to deadlift. 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. Because in the mixed grip one hand is supinated and one hand is pronated, hook grip is often used as an alternative to mixed grip. The balanced level of stress on the shoulders reduces the risk of injuries to the biceps, as well as making it easier to keep the bar on the legs, preventing slips and drops.
Another noteworthy benefit is that it can improve a lifter’s positioning. If the grip is performed correctly, the lifter will experience the feeling of being able to sit back in a position where they can tap into increased power from the hamstrings – one of the strongest areas of the legs.
Is hook grip bad for thumbs?
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! This reinforcement of the grip from the index and middle fingers creates the hook-like sensation where the method gets its name.
Thanks to the fact that you are placing a significant amount of weight on your trapped thumb, the lift may well feel uncomfortable at first but this is not a reason to give up on it.
To adapt to the sensation, I recommend trying to use the hook grip for all your warm-ups. If necessary, you can put tape around your thumbs to give them a bit of cushioning whilst you adjust. Try to avoid squeezing down on your knuckles or your thumbnails too, ideally your weight should be pressing onto the top of the thumbs.
Finally it may sound obvious but even if it hurts, it’s important to not let go of the bar during the working set. Doing this could risk tearing the skin on your thumb.
Is the hook grip better?
The hook grip cannot be classed as better in the sense that it is superior to other lifting techniques, but rather that it is a securer lift for heavy singles or competition lifts.
Some lifters in particular have worries around the asymmetry of the mixed grip. In a mixed grip, because you rarely alternate which hand supinates and which pronates, you can risk unevenness in the muscle growth of the lats, traps and lower back.
This asymmetry can drive extra force through the bicep of the supinated arm, risking the danger of tearing the bicep. Plus, there is also the issue that when you pull, it’s easier to end up twisting the hips/lower back (which is very bad) as the pull is uneven.
In the hook grip, this worry is alleviated as by nature the hook grip offers a more symmetrical and much securer pull, making drops and injuries much less likely.
However whether it’s better depends entirely on what you seek from your lifting techniques and potentially your hand size! The lift requires average-sized hands and most likely above-average thumb and finger mobility. If you find it difficult to adapt your thumbs and first two fingers to the positioning required for a solid hook grip, you are likely to struggle getting comfortable with the hook.
Is Hook Grip Uncomfortable?
In reality, many people find the hook grip painful at first, which is why most powerlifters don’t use it. You are fortunate if you don’t find it painful at all, but most individuals feel as though they must push through the discomfort.
So, what’s the best advice we can offer? Stick with it. Yes, it will be painful at first, but it will be worth it. It could transform your deadlift.
How do I hook grip?
If you’re ready to give it a go, the technique is as follows.
- Start by wrapping your thumb around the bar, and then enclosing your first two fingers over the top of it. Your thumb should be trapped – or pinched – between the fingers and the barbell.
- Make sure you’re not squeezing over the knuckle, and ensure the top of your thumb is pressing into the bar.
- Perform a normal deadlift.
- Don’t let go of the bar when performing a repetition even if you feel it is uncomfortable. Wait until the barbell is safely back on the floor and you can unentangle yourself safely, at no risk of a sudden skin rip.
Looking for Expert and Friendly Strength Building Classes in London?
Hook grip can be an alternative option than other grips for deadlifting, even though it can cause some discomfort, however this grip isn’t for everyone and there are other options. There are many ways to tweak and improve deadlift technique, to gain greater control, stability, and a stronger lifting position.
If you’re interested in improving your Deadlift, why not check out our YouTube channel, or visit us in our London Gym for one of our Building Strength classes.
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Hook Grip Deadlift FAQs
Should you deadlift with hook grip?
The main benefit of hook grip is the symmetry of pulling with both hands in the same position. Another reason hook grip is beneficial to the pull’s mechanics is that it allows you to hold the bar slightly lower in your hands than a mixed grip, thus shortening the range of motion. So there are some solid reasons to choose hook grip for your deadlift.
Is hook grip really better?
This will depend on the individual lifter. Both mixed grip and hook grip are good options which are used at the highest levels in strength sports. The recent increase in use of hook grip owes much to its benefit of preventing any potential bicep injuries and other injuries related to the asymmetry of mixed grip. However, mixed grip continues to be an easy and popular option for many lifters.
How long does it take to get used to hook grip deadlift?
Everyone is shocked at how long they can hold onto the hook grip; in most cases, they give up when their thumbs hurt rather than when their grip breaks. It may take a few weeks to become used to and at ease with the hook grip.