Do you even hook grip?!?

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!

Get to work!

Since I have covered the overview of the main lifts, and what equipment is necessary to train... I think it's only necessary we begin to look at the training programs as well as how to decipher what the F@#k its saying.

I would highly recommend starting off with a FREE pre-made program if you are new. If you are really uncertain as to whether or not you will stick to Olympic lifting, maybe try this 8 week program by Elitefitcross. I will warn you however, since it is only 8 weeks long, it is a bit more demanding. If you have previous lifting experience and your are confident in your strength, this may be for you! However, if you are a little shaky, or you know you will stick to a program for the long haul, I highly recommend the 12 week program laid out by elitefitcross. This program is a bit slower pace with less demand on the body. Yet it will give you great confidence in the end and you will see your personal bests (PB) go up guaranteed!

Last item concerning programming, if you have previous lifting experience, are a personal trainer or have a friend who knows the ins and outs of the training principles, look at this page by TrainHeroic to create your own program.

NOW... to get down to business and decipher the codes written within these programs.

Most lifting programs are based off your single, heaviest lift one time noted as 1RM. When you view a program it will state something like:

Squat @ 80% 3x2.

This essentially means, if your squat 1RM is 100 pounds, you would Squat 80 pounds. If you were to say squat 300 pounds as your 1RM, you would essentially need to squat in this scenario 240 pounds. To find this number easily, input in your calculator your 1rm x.8 (100 x 0.8 = 80) and its that simple. Math made easy right?! Now to the remainder of that statement... the 3x2 section. This is telling you in the first number the amount of reps (times you complete that exercise without stopping) and then the amount of sets (number of times you complete the reps with breaks in between) in the second portion. So it kind of reads like this: Exercise (squat) at weight (80 pounds) - reps (3) for number of sets (2). So you would complete a set of squats with a weight of 80 pounds for 3 reps, rest and complete a second set of squats a 80 pounds for 3 reps to complete the prescribed workout scheme.

To further complicate the equation you will sometimes see a workout prescribed such as this:

Power Clean + Front Squat + Push Jerk @ 80%  (1+1+1) x 5

This is telling you to: Power clean the weight once, go directly into a front squat once, then complete a push jerk once to complete a single rep. Thats the (1+1+1) summation. then you will complete that sequence 5 times according to the statement/prescribed workout.

One last thing I want to throw out there because lets face it... it is Olympic weightlifting and the sport is enjoyed in more areas of the world than the US. Sometimes you may come across a program that has the actual weight involved instead of the percentage of your 1RM. Keep in mind it may be in kilograms. To easily convert kilograms to pounds you use a simple equation utilizing a factor of (2.2). To keep it simple, I will show what 100kg converts to and then back. (100kg x Factor of 2.2 = 220 pounds) So 220 pounds equals 100 kg (roughly). To convert the other way, just devide by the factor of (2.2). So 220 pounds / 2.2 = 100 kg. Lets give it a try with harder numbers. Lets take 300 pounds. 300 / 2.2 =136 kg or 115 kg x 2.2 = 253 pounds.

I hope all this is making sense. I know if you are new to this, it can be daunting. My recommendation is to work with someone who is a gym goer already. They don't need to be Mr Olympia or a world record holder to get you going. Just someone who has a few months in the gym and has followed a fair share of workouts.

Now its time to test your 1RM in the Squat, Deadlift, Over-Head Press, Push-Press, Snatch and Clean+Jerk to determine your program requirements. Remember a 1RM is not how much you can grind out while throwing caution to the wind. It is the 1RM you can safely and effectively lift without injury or S#!t form. For more references on how to properly perform these lifts, I would peruse Youtube as they have thousands of videos that will guide you to proper lifting techniques!

Have questions as to how to start after reading this? Not sure about the math when inputting a specified weight? Send me a msg or comment below. No worries, I will get back to you! And as always... stay safe, but crush your goals!

What is Olympic weightlifting?

Olympic Weightlifting:  the sport in which you attempt to lift a weighted barbell over head three times, in one of two ways, to combined the two best attempts into a total score. 

First is the snatch: The athlete approaches the bar with an athletic stance, grips the bar utilizing a wide grip while in a squatting position to begin. The initial pull is to the knees and resembles a deadlift. 

The second pull is from the top of the knee to the hip with a great emphasis on Triple extension (hip, knee and ankles) and pulling the bar up with the elbows high and wide.

The third pull is where the athlete forcefully lowers themselves below the bar and "punches" up to lock the bar overhead while in a overhead squat position.

After the three pulls have been completed, the athlete will then stand up tall with the bar overhead and elbows locked out for a completed lift.

Check out this quick video to see the Snatch performed by Oleksiy Torokhtiy
 https://www.youtube.com/watch?v=UBc5N_-xdqo

The second  lift is called the Clean and Jerk: The athlete takes an athletic stance and grips the bar just outside the thighs and is in a position where the shoulders are higher than the hips and the hips are higher than the knees. The initial pull also resembles a deadlift and is to the knees. 

The second pull is from the top of the knee to the upper thigh. The athlete will forcefully shrug the bar up utilizing the shoulders through the use of triple extension (ankles, knees and hips). During this moment the athlete will simultaneously lower themselves under the bar to receive (catch) the bar in a front squat position. 

The athlete will stabilize themselves before standing up tall with the bar across the front delts with elbows high.   

Then the final drive will begin with the hips and knees slightly hinging. The athlete will forcefully change directions pushing through the bar in an upward direction while driving the feet apart and into a split position (feet approximately shoulder width apart and resembling a lunge). The lift is completed when the athlete has the bar completely overhead with elbows locked out.

Check out this quick video to see the Clean and Jerk  performed by Oleksiy Torokhtiy
https://www.youtube.com/watch?v=9HyWjAk7fhY

Traditionally the competitions are calculated and recorded in kilograms. The athlete attempts each lift three times and takes the best of each lift to combined them into a total score.

Leave me a comment below letting me know if you liked my explanation or if I could elaborate more. 

Comment on what topics concerning Olympic weightlifting you may want to read about.  

Or just let me know if you dropped by my Instagram @eliteNRG. ꜜ

Check out some of my lifts on Instagram for more references:

https://www.instagram.com/elitenrg/