Hook Grip is a method used to grip onto a barbell, which is generally utilized by Olympic weightlifters in order to improve their grip strength. This grip requires you to wrap your thumb around the bar, and then wrap your index and middle fingers over your thumb in order to secure the grip. This is opposed to a normal grip, where the index and middle fingers wrap beside, not on top of, the thumb. The thumb is the weakest part of the grip so this helps create a stronger grip. This allows for a stronger pull or to hang on to the bar for longer periods of time.

Advantages to Hook Grip

  1. Provides a stronger grip than a regular grip.
  2. This stronger grip means you can lift more weight safely. You’re less likely to have the bar slip out of your hands when you use hookgrip on the bar.
  3. Reduces forearm fatigue.
  4. Using hook grip can allow you to hit bigger sets without fatigue in your forearms limiting you.

Disadvantages to Hook Grip

  1. It can be painful to use at first, particularly due to the increased pressure on the thumbs.
  2. This can be improved by taping the thumbs with a flexible, soft tape. Using normal rigid, brown tape that is usually used to tape injured joints can be too inflexible and can also cause damage to your nails or skin when removed.
  3. It can be difficult to coordinate.
  4. Learning hook grip can be difficult, and this is especially true when linking reps together. With some time the coordination of touch and go reps with hook grip will get easier.

Should I Try It?

Learning to hook grip is definitely worth it in the long run, particularly if you are somewhat serious about your weightlifting. While it can be difficult to learn and uncomfortable at first, it offers greats benefits for your future workouts and max lifts.

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