70:, the hook grip has a number of advantages. Traditionally, lifters tend to use an alternated grip when working with heavy loads on the deadlift; that is, one hand being supine and the other prone. This mixed grip creates an imbalance of the shoulders, with one shoulder being externally rotated and the other internally rotated. Having both hands pronated while pulling the barbell provides the lifter with a symmetrical shoulder position which avoids the imbalance caused by the alternated grip. The imbalanced shoulder rotation, particularly in the spine side of the arm, causes a higher bicep flexion, as well as being more likely to result in bicep tears. This difference in rotation between the shoulders can create imbalances in the muscles of the back over time.
63:. To perform a hook grip one must first wrap their thumb around the bar placing it parallel to the barbell and then wrap their index, and middle finger around the outside of the thumb. The pinky and ring finger typically ends up resting on the barbell. It is important to actively hooking on to the thumb with the index and middle finger while performing Hook grip compared to providing direct pressure on to the thumb.
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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.
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used in many strength-related sports such as
Olympic weightlifting, Crossfit, and powerlifting by overlapping the index and middle finger over the thumb. This method of gripping the bar provides a secure bar grip while performing pulling motion with the barbell such as the
94:. During a snatch or clean, the lifter can exert forces up to 2-3 times the weight of the loaded barbell at rest, and the hook grip allows an athlete to maintain a grip on the bar during the phase of highest bar acceleration, the
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Wrapping elastic tape around the thumbs during training to reduce friction on the skin provides a more secure and less painful grip. Note that traditional athletic tape will hinder the grip's range of motion, so elastic tape is
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Bar stabilization: the lifter has a more symmetrical pull resulting in a more technically sound lift and more even muscle development. The athlete also has more control over the barbell roll.
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A hook grip provides the lifter with a secure, tight grip by maintaining a pronated position between the palms and barbell similar to the double over grip. When used in the
98:. The hook grip does this by preventing the bar from rolling in the hands, whereas the bar would have a tendency to roll towards the fingertips in a normal overhand grip.
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Secure bar grip: with hook grip, athletes can rely less on grip tension and focus more on their strength and technique during their sessions and competitions.
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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.
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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.
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To train thumb and finger positioning, the hook grip can be practiced using household items such as a broomstick, steering wheel, or bottleneck.
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Performing slow pulling movements such as deadlifts or rows can help develop key muscles to improve performance during more complex movements.
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Difficult with small hands: if the thumb cannot reach around the barbell due to the barbell size, the hook grip will be difficult to use.
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Using hand grippers a couple of times per week and completing wrist strengthening/stretching exercises before training sessions.
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The hook grip is more secure than grips in which the thumb remains outside the other fingers, like the
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Step one: Place an open hand around the barbell with the thumb on the opposite side
353:"The Pros and Cons of Using a Hook Grip (Plus 4 Grip Strengthening Exercises)"
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Submerging the hands in a bucket of water after each session for 5–10 minutes.
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The following techniques can reduce pain after lifting using the hook grip:
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Olympic weightlifting : a complete guide for athletes & coaches
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Reducing the use of lifting straps by only using them when necessary.
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Many
Olympic weightlifters tape their thumbs with athletic tape.
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Step three: Wrap remaining fingers over the thumb and around bar
308:"The Hook Grip: Why & How to Do It Correctly"
405:"Grip Strength and Training for Weightlifting"
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143:The below tips can aid hook grip strength:
31:Step two: Wrap the thumb around the barbell
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335:"BARBELL ACCELERATION ANALYSIS"
281:"The Hook Grip | Mark Rippetoe"
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16:Method of gripping a barbell
182:Austin, Dan, 1958- (2012).
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46:is a method of gripping a
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92:natural grip
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134:preferable.
96:second pull
88:closed grip
414:2020-04-18
387:2015-10-06
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317:2020-04-18
290:2020-10-16
169:References
74:Advantages
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212:cite book
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44:Hook grip
429:Category
68:deadlift
61:deadlift
357:BarBend
90:or the
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260:OCLC
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