Now its been a few weeks since I introduced the blog, gave insight into the lifts, and laid out how to go about finding programs to adhere to. Over the next few weeks, I am going to cover more detail on the lifts and how to actually execute specific aspects of each. Today I am going to expand on a very important aspect incorporated in both lifts and that is the hook grip! Almost any athlete that goes to the gym can utilize the info I am going to cover in this article! So let's read on!
The hook grip is when an athlete secures the barbell with a hook like configuration using the thumb and fingers. To utilize the hook grip, you need to grip the barbell and place either one, two or three fingers around your thumb. Most people will prefer two fingers placed over the thumb, with the thumb protruding slightly between the middle finger and ring finger. This grip is great for many lifts (cleans, dead-lift, snatch, rows, etc) as the weight placed on the bar is what secures the grip into place... not the muscles of the wrist and forearms. When you first begin, I promise IT IS GOING TO HURT! The pressure is all on your thumbs... the more weight you are pulling/lifting, the more the pressure and pain rises. So you will want to start lighter than usual and progress from week to week, gradually increasing to maximal weight as you are able to bear the pain. Get into the practice of using it now, and it will just be an extra advantage you will learn here.
So why do we really need this? You are already dead-lifting 500lbs right?! Well you are most likely using a mixed grip (one hand over the bar with palm facing toward you, one hand under the bar with palm facing away). That is not a feasible grip when Olympic lifting. The hook grip is important because it helps keep the bar from sliding into the fingertips during the second pull (explosion phase). The thumb helps keep the bar locked in place, thus keeping the bar close to your body during the acceleration that is generated during this phase. It is also important because as you transition from the first pull at shin height to your shoulders or overhead after the third pull/turn over, you arms are not tangled or twisting due to unequal force that could throw off the entire lift. You need a double overhand grip to complete the turn over and get under the bar! So the hook grip solves two problems in one easy set up!
Now when to use and when to go full grip.
The hook grip is typically utilized for lifts below the shoulders. During the clean, the hook grip is most commonly transitioned to a full hand (sometimes just the fingers if flexibility is an issue) when receiving the bar in the front rack. I would never suggest implementing the jerk with a hook grip because, 1. It restricts the movement of the barbell while traveling overhead 2. You are losing power throughout your arms when forcing the bar overhead due to the placement of the hand/fingers. During the snatch, you have the ability keep the hook grip throughout the lift, or you can release the hook grip when completing the turnover just as you are lifting the bar over head. The athlete has to choose which feels more comfortable for themselves. However, don't believe the hype that either way is right or wrong.
Many people attempt to hook grip the barbell but stop shortly after due to feeling as if the hook grip is slipping out. There is a solution to this problem. Tape your thumb like so:
The tape will ensure additional grip for your fingers to hold onto. This is especially helpful if you have smaller hands. Make sure to use tape that is flexible and be sure to only use a minimal amount. You can use athletic tape as I do, or you can go with a more advance and specific tape such as GOAT tape. Also, do not wrap the tape extremely tight as this will cut off circulation and could cause permanent issues to nerves as well as causes excess pain. (not cool bro!)
To get a better idea on how to Hook grip. check out this great Youtube tutorial using a small hand demo. This will help get the idea of the hook grip as well as service anyone who is struggling with the hook grip due to hand size. And if you are someone who struggles with the feeling of slipping barbell or just want to use tape, Check out the video on taping your thumbs for lifts. The only caveat to all the tape is check with the association you potentially could compete with to see rules/regulations on taping. Some federations want to see the thumb tip or knuckle.
Comment below if this helps you in any way! Do you use this for powerlifting, bodybuilding or crossfit? Having an issue I didn't discuss with the Hook grip? Leave me a message and I will reply with any advice I can!
Until next week...
Lift it overhead, slam it to the ground and repeat! Practice leads to progression... progression to Gold!
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