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Hook grip worth the pain?

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JohnIconHook grip worth the pain?13-05-2016 @ 17:44 
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So I've been dabbling with Hook grip a bit,I really like the position it puts you in for deads but has anyone pulled their best with that grip ,and do guys think in your experience that it's worth becoming efficient at it? Ps any further tips I'm I right in thinking the harder you grip the less movent = less discomfort.
danbaseleyIcon...13-05-2016 @ 17:52 
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I don't really find any difference in using hook grip to alternate; pain wise.

My thumbs got used to it after a few sessions if heavy shrugs sans straps.

The weight can, however, get away from you more doing DOH variations, I find.
matthewvcIcon...13-05-2016 @ 18:02 
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‘downsizing’
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John said:So I've been dabbling with Hook grip a bit,I really like the position it puts you in for deads but has anyone pulled their best with that grip ,and do guys think in your experience that it's worth becoming efficient at it? Ps any further tips I'm I right in thinking the harder you grip the less movent = less discomfort.


my best deadlifts are hooked.
it's a great grip in that you don't need to have a traditionally strong grip or have massive hands for it to be effective.

try getting your thumb under and wedged in as hard as you can against the bar.
chalk the entire thumb and nail not just the palm bit like you would for mixed or DOHG.

once you get used to it i don't think you need to train it that often.
doing as much DOHG will keep fingers strong; you always lose a bar from fingers unravelling not thumb issues.
Wayne_CowdreyIcon...13-05-2016 @ 18:45 
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I believe it can lead to permanent nerve damage?
The_Lone_WolfIcon...13-05-2016 @ 19:01 
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Wayne_Cowdrey said:I believe it can lead to permanent nerve damage?


Depends in the speed the rod is travelling when you try to grip it.

I for one like hook grip, and I've pulled previous PB's with that style. I always rip a callous though with hook grip and top weights.
FAT_SAMIcon...13-05-2016 @ 20:22 
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I can't feel my thumbs and have always pulled hooked with weights in the 700lb range.
AdamTIcon...13-05-2016 @ 20:30 
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I tried it, didn't like it. I actually like using mix grip. Used to it. I never use straps, ever.

I guess having a weak lift, I have no need for straps. I have never needed straps for any exercise, except barbell shrugs, which I rarely do.
Miky111Icon...13-05-2016 @ 20:40 
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I never lift without it
it does hurt a bit on high reps (not so much on a big single)

I'd recommend you start doing lighter exercises with it first though...
like rows, cleans and such

it's not a matter of getting used to the weight, just getting used to the feeling of it
once you do that, you can pull your 1rm deadlift without any discomfort (even if you didn't get anywhere near those weight while training the grip)
DeanW92Icon...13-05-2016 @ 21:53 
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Miky111 said:I never lift without it
it does hurt a bit on high reps (not so much on a big single)

I'd recommend you start doing lighter exercises with it first though...
like rows, cleans and such

it's not a matter of getting used to the weight, just getting used to the feeling of it
once you do that, you can pull your 1rm deadlift without any discomfort (even if you didn't get anywhere near those weight while training the grip)


Straps for if you do any accessories or lots of volume, hook grip the rest. Your thumbs stop hurting but if you do alot of volume your hands will feel sore after the session is done. Did my 300kg db with hookgrip.

If i do say 3x5 i usually hookgrip the first set and straps the rest
Miky111Icon...13-05-2016 @ 23:09 
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DeanW92 said:
Straps for if you do any accessories or lots of volume, hook grip the rest. Your thumbs stop hurting but if you do alot of volume your hands will feel sore after the session is done. Did my 300kg db with hookgrip.
If i do say 3x5 i usually hookgrip the first set and straps the rest


yup, sounds reasonable

I'd do the same thing if I was going for a bit more volume

I like using them on rows and paused deadlifts because those lifts require more focus on hitting specific muscles, rather than just pulling as fast as I can
so not having to focus on my grip while doing those helps a lot
unit94Icon...13-05-2016 @ 23:41 
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You get used to it, it doesnt hurt me any more when i do cleans or snatches. I did do a 200 one hand dead hook grip that hurt like a bas***d but thats because its a weight im not used to hook gripping. If you build up gradually then you'll be fine.
DeanW92Icon...13-05-2016 @ 23:47 
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Just to add, not sure that gripping harder helps, not sure on other peoples opinion on this but my grip is pretty loose, my hands are not fully closed. My middle fingertip touches my thumb nail.
LarfleezeIcon...15-05-2016 @ 01:04 
Member 5906, 12 posts
People really overstate the pain, it's not that bad especially once you get used to it
ChrisMcCarthyIcon...15-05-2016 @ 08:28 
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Member 4899, 2953 posts
Larfleeze said:People really overstate the pain, it's not that bad especially once you get used to it


I think to be fair some suffer worse than others due to thumb length and hand size etc...but, in general, I agree - you've just got to get to the stage of being used to it.
JackRevansIcon...15-05-2016 @ 10:07 
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For me hook grip is worth the pain ad let me tell you why. Years of deadlifting with my right hand over and left hand under has given me a veritable cornucopia of muscular imbalances, postural problems and in turn many many injuries. Starting from the bottom up, one hamstring works harder than the other, one glut works harder than the other, there is a bit of twisting motion on the spine and hips, one side of my back and abs works harder, the entire upper back and lat on the over hand side doesn't seem to work properly, one trap is bigger than the other and pulls my head so its always a bit tilted to the side...... basiclly over under has messed me up.

I started doing hook grip over a year ago, and its good. Pretty early on i realised that if you make there be no gaps at all between your hand and the bar, and squeeze it like a mother trucker then it really is not only quite effective but also not reet painful. Not long at all after starting hop grip i went on to pull 280kg with hook grip, and the grip was by no means a limiting factor.

I would note that unless you have really big hands, hook grip is not really possible on an eleiko bar. Well it is possible bit its horrible. On a deadlift bar it feels lovely though, and this is the reason why i will be disregarding the GBPF and switching to one of those carpetbagger deadlift bar federations.

I would recommend doing most of your volume with straps and then just using hook grip for singles and stuff. Remember, squeeze the bar like you ate leftover lasagne last night.

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