Deadlift Hack – The Hook Grip
When it comes to getting stronger on the deadlift, using a conventional grip only cuts it for so long. And believe me you will know when that time is up. Your wrists and forearms will give you the message loud and clear.
Insert the Hook grip…
This is one of the most fundamental pieces in the weightlifting puzzle, and also something that gives a lot of new lifters a great deal of trouble because of a misunderstanding of how the hook is actually created and held.
The hook grip is one of the most important techniques used in deadlifting. It is a grip that starts by wrapping your thumb over the bar, then your fingers go over the thumb and around the bar. This grip is superior to the traditional overhand grip in many ways, as it allows for greater control of the barbell and reduces the stress placed on the wrists and forearms.
The hook grip ensures a secure hold on the barbell, which is key when deadlifting. It is important to be able to maintain control of the weight throughout the lift. The hook grip allows the lifter to keep the barbell close to their body and to maintain a neutral spine position. This helps to reduce the risk of injury, as the barbell does not have to be pulled away from the body.
Finally, the hook grip also allows the lifter to use heavier weights. The secure grip on the barbell allows the lifter to use heavier weights without worrying about losing their grip. This can lead to greater gains in strength and size.
The hook grip also reduces stress on the wrists and forearms. When using an overhand grip, the wrists and forearms must work harder to keep the barbell in place. This can cause fatigue and can even lead to injury. The hook grip eliminates this risk by providing a more secure grip on the barbell.
How to Use the Hook Grip Properly
As the name suggests, the hook grip creates a natural hook out of your hand for lifting purposes. Your thumb, index, and middle fingers all work together to create what feels like a natural lifting strap. Check out the step-by-step guide to master this secure grip.
- Press the area between your thumb and index finger into the barbell.
- Wrap your thumb fully around the barbell.
- Wrap your index and middle fingers over your thumb.
- Pull your lats back and take the slack out of the bar to maximize surface area for finger and thumb contact.
Check out this video from Leon Oyaro on how to use the Hook Grip
At first, the hook grip may be uncomfortable or even painful. However, with continuous practice, the grip will become more comfortable than a conventional overhand grip. To reduce the discomfort, lifters can wrap their thumbs with flexible athletic tape, which can also make it easier to keep a secure grip. Furthermore, after training, they can submerge their hands in ice water for 5-10 minutes to help reduce pain and hasten the adaptation process.
This technique can and will accelerate your deadlift gainz. Give it a try and leave a comment to let us know what you think. Dont forget to post your workout pictures and clips in the community feed.
Train Hard!!!!
