In strength training, the grip and hand placement can be a game-changer, particularly when it comes to mastering pulling movements. One of the most talked-about grips is the hook grip — a technique used by elite weightlifters that has gained popularity among everyday lifters as well.
The hook grip
The hook grip is a specific way to hold a barbell, dumbbell or kettlebell during weightlifting. It is meant to enhance grip strength and stability. Raghu Hondadakeri, a powerlifting champion and the founder of Mutante Strength Gym, Bangalore, says, “It is a pronated [overhand] grip, where the thumb is locked between the bar and the first two fingers. Usually, this is very painful in the beginning. Once you get callouses on your thumb, you stop feeling the pain.”
This method is in stark contrast to the traditional overhand grip. “In a normal overhand grip, the fingers grip the bar first and then the thumb secures it. When your thumb grips the bar first and your four fingers grip the thumb and the bar, resembling a hook, it is called a hook grip,” says Sunil Kumar, a fitness trainer from Bangalore.
The hook grip, however, is favored in Olympic weightlifting. “It is particularly useful while training for complicated Olympic lifts, where the bar needs to turn in your hand. The hook grip secures your hold on the bar,” explains Kumar.
Advantages of the hook grip
Improved grip security: Locking the thumb between the bar and the fingers significantly reduces the chance of the bar slipping out of the hands. This is especially critical during high-speed movements like the snatch. “When you’re performing a clean and press, using the hook grip will reduce the stress on the wrist. On the other hand, if you’re using a normal grip, it will increase the load on your wrist while you turn it,” says Kumar.
Greater lift efficiency: The secure grip allows for more efficient transfer of power from the athlete to the barbell. With the hook grip, lifters can focus on the lift itself rather than worrying about maintaining their grip. Kumar explains, “In a normal grip, only one finger secures your grip, whereas in a hook grip, three or four fingers secure your grip, depending on the mobility of the thumb. However this depends on person to person — it is not established that it works better,” says Kumar.
Symmetry and balance: Unlike the mixed grip, which can lead to muscular imbalances and asymmetry due to one hand being supinated [underhand] and the other pronated, the hook maintains uniformity for both hands. “I feel that one of the benefits of this grip is that it helps avoid the bicep tear that can happen in mixed grip,” says Hondadakeri.
Precautions while using the hook grip
Start slowly: When one starts using this grip, they should begin with lighter weights to allow the thumbs and hands to adjust.
“You can start using it on pulling movements like seated rows and lat pull downs. The grip can be used in warmup sets, where you build up to your main set. While doing heavier sets, you can use your normal grip. Get used to it gradually and in about three to five months, you can start using the hook grip to its maximum potential,” says Kumar.
Watch for nerve pressure: The hook grip places pressure on the nerves in the thumb, which can lead to numbness if overused. “This grip is often overused — many heavy lifters have complained about issues like nerve damage. Your fingers can take up to a certain weight. Beyond that, the fingers cannot handle the weight, potentially leading to nerve damage,” says Hondadakeri. “Unless you’re a competitive powerlifter or weightlifter, avoid the hook grip and you can always use lifting straps to save your thumbs.”
Use tape: This grip can place a lot of pressure on your thumb. “Start your practice gradually with straps. If it’s too painful, use bandage or athletic tape around your fingers,” says Hondadakeri.
Expert opinion
The hook grip is a good option to boost your lifts, have a secure grip and maintain muscular balance. However, experts agree that beginners should not use it.
“A hook grip is not a natural grip. It does help you hold your weights better and focus more on your targeted muscle. But the load you lift will feel significantly lesser. This varies from person to person and depends on how much they have trained. When training for a pulling movement, though, a normal grip will be better because you are working on your forearms,” says Kumar. Hondadakeri adds that he would recommend against a beginner using the hook grip. “They need to understand how to grip the barbell or dumbbell and learn how it moves. For this, they need to use a grip that they have been using their whole life — the overhand grip. Maybe after a year of training, one can start exploring the hook grip,” he says.
Hondadakeri says that while he has seen many people using the hook grip for everything, he does not recommend it to anyone. “It is for good weightlifters because they need accuracy in snatch movements. Others do not need the hook grip,” he explains.
Takeaways
- The hook grip is a pronated grip where your thumb grips the bar first and your four fingers grip the thumb and the bar, resembling a hook. It is mainly used in Olympic lifts like the clean and press.
- It offers a more secure grip, which allows you to lift with greater efficiency while having symmetrical and balanced muscular development.
- To start using it, one must first implement it in their warm-up lifts and get used to the discomfort before moving on to heavier sets.
- It comes with its dangers such as nerve damage and reduction in grip strength.
- Experts recommend that beginners should avoid this grip.
