Why Hook Grip

Deadlifts - one of our favorite topics. We all want that strong, badass deadlift. On the quest to said badass deadlift, one may find an *unconventional* (no pun intended) technique used by some lifters: the hook grip.

If you:

• Want to deadlift more weight without tearing a bicep

• Want to FEEL GOOD when pulling and make the lift more efficient

• Want to add more pain to your thumbs, but less all around

…then hook grip is the answer you’ve been looking for. 

Let’s do a basic recap. When deadlifting, there are three basic grips you can use:

1. Double Overhand Grip: simply grabbing the bar as one would naturally. Both palms face down, just like when you hold onto any object. This is a great option for beginners and for training grip strength, but eventually, your body will be stronger than your grip, and it won’t hold up at heavier weights.

2. Mixed Grip: entails gripping the bar with one palm facing down and the other facing upward. Because of this, the bar is prevented from slipping out. Mixed grip is the option that most lifters use as the weight gets heavier. However, it has a few downsides, which we will touch on later.

3. Hook Grip: the grip that Olympic Weightlifters use during the Snatch and Clean & Jerk. However, it can also be used for deadlifting. A hook grip requires you to wrap your thumb underneath the bar, then enclose it with the rest of your fingers. The thumb acts as a “hook,” which is where the name comes from. As a result, the bar is prevented from slipping out of your hand. Because of this, discomfort in the thumb area is inevitable. However, it also has some significant benefits. After all, some pain is worth the sacrifice, right?

So if hook is more painful, why would it be better? Besides the satisfaction of knowing you’re not only destroying your body but your thumbs, too?

All jokes aside, Hook grip will change your deadlifts. Forever. 

1. When you pull hook, the bar is very secure

Unless you never train your grip (aka using straps all of the time), when you deadlift with a hook grip, you’re secured to the bar. That means no failing lifts because of grip - a nightmare we all dread. 

2. Hook grip is safer for your biceps and shoulders

When pulling with a mixed grip, you’re at a greater risk of tearing a bicep on the supinated hand. We’ve all heard the horror stories: getting up to lockout a deadlift, and then suddenly blowing your biceps tendon. Not something we want to experience. 

Since both hands are pronated (double overhand) with hook grip, the risk is essentially zero. 

Not to mention, the asymmetry when pulling mixed grip can cause some shoulder discomfort. Because the grip is so uneven, the positioning of each arm & shoulder is off-balanced during the lift, which can lead to cranky shoulders. Hook mitigates this issue.

3. Hook grip allows for more lat engagement and is more symmetrical

Probably the most noteworthy benefit, in my opinion: hook grip allows you to better engage your lats, creating more tension during the lift.

Recruiting your lats makes for a tighter, more stable pull, allowing you to maintain proper positioning and keep the bar close to your body. Via “closing your armpits” and pulling the slack out of the bar, lat tension is a crucial aspect of deadlifting. 

When using a mixed grip, because of the asymmetry, this is difficult. The bar position is uneven. One lat engages more than the other, which can cause the bar to “helicopter” away from you. When you begin to pull, the bar starts to roll forward. This can literally make or break a PR. 

The asymmetry just makes for a less efficient lift, limiting your strength as you progress. 

HOOK GRIP TECHNIQUE

When using Hook, many lifters attempt to grip the bar as hard as possible. This can make the grip feel more secure.

But, when you go to pull, the bar naturally slides up in the hand anyways. Not to mention, this type of “death grip” makes Hook even more painful.

Instead of intentionally squeezing the bar and gripping it low, just focus on getting your thumb in place. Loop your thumb underneath the bar, wrap your pointer finger over your thumb knuckle, let your middle finger cover the base of the nail, and the rest fall into place. Complete your setup, and pull like that. The grip is already secure enough, you don’t need to grip it harder. 

Not only is hook grip safer and healthier, but it’s also more secure and allows for a more efficient pull with better technique. 

The one downside, as mentioned before? Making the switch requires some thumb discomfort. 

The good news? There are ways to make the transition easier. 

1. Begin with using a hook grip on your warm-up sets

Hook isn’t quite as painful when the weight is lighter, and this way, you’re able to practice the movement with the new grip. 

To begin your transition, start by just using a hook grip when working up to your top sets, then switching to your typical grip. Do this for 2-3 weeks of deadlifting, eventually incorporating it into your main sets. 

2. Use Hook only on your top sets

For a few reps, hook grip isn’t terribly painful. Higher rep work is where those thumbs start to cry. So, try it for just your heaviest sets-where your grip strength matters the most, anyways-and use lifting straps for your back-downs/lighter work. Over time, you’ll be able to use it for all sets.

3. Tape your thumbs to start

If you’re really sensitive about those thumbs, start by deadlifting with KT tape wrapped around them. Over time, decrease your use of tape-only wrapping when the grip is especially painful. Because KT tape is not allowed at meets (under both USPA and USAPL), it shouldn’t be something you rely on but can be a good transition tool. This will allow you to still train the movement and the position, just with less discomfort.

4. Chalk up!

This may seem obvious, but make sure you’re using chalk when deadlifting. With hook grip, the thumb needs to be thoroughly covered with chalk. This will keep the bar from slipping and help mitigate thumb discomfort. 

DRILLS TO IMPROVE GRIP ENDURANCE & PAIN TOLERANCE

1. Deadlift Lockout Holds

A simple way to get more *comfortable* with hook grip (if that’s even possible) is to hold your deadlift lockouts for time. On the last rep of each set, hold the bar at the top. Do this for as long you can grip before the bar slips out. 

This will allow you to get used to holding the bar for longer, so you don’t lose it during a max-effort attempt.

2. Farmer Carries

A great core, grip, and conditioning exercise-farmer carries are a staple accessory movement. To do them, grab 2 heavy kettlebells (or just 1 for a more core-focused variation) and walk for a distance-50 to 100 ft, or as long as your grip can hold up. Repeat for 3-4 sets. The goal is to keep your elbows away from your sides, core tight, upright posture, all without losing grip. 

WHAT ABOUT LIFTING STRAPS?

Lifting straps are worn around the hand, then looped around the bar, allowing you to move weight without worrying about grip. During exercises where grip strength isn't the training goal, they can be a good option.

The problem ensues when lifting straps are used on ALL deadlift sets. Hook grip can be painful, so it’s easy to default to just using straps all of the time. However, in doing this, your grip is weakened, so you're more likely to lose it when pulling.

If you’re a Powerlifter, straps are not allowed in competition. Moreover, having some natural grip strength is important for all movements.

Therefore, lifting straps can be used sometimes but should not become your default. A good rule of *thumb* is to use straps only for higher-rep/accessory work. This includes Romanian Deadlifts, Dimel Deadlifts, all Snatch-grip Variations, potentially high-rep deadlifts (if you’re doing sets of 8, 10, etc). You can use straps for back-offs and just go strap-less on your top sets. But, I generally prefer doing all deadlift sets without straps unless completely necessary. 

Basically, fight through the pain and suck it up.

Hook grip, while uncomfortable, is a highly beneficial deadlift technique. It can be difficult to transition after pulling a certain way, but there are techniques to make it easier. 

Overall, the pros greatly outweigh the one downside (discomfort), so it’s worth incorporating if your goal is a strong deadlift.

Want to pull a lot of weight and feel good doing it? Hook is your answer. 

Make the switch. Greatness only gets one option.