Buzz
As previously mentioned, there are three primary methods to ensure a firm hold on a barbell when grip slippage is a concern. These include using lifting straps, adopting a mixed grip with palms facing opposite directions, or employing the hook grip. While the hook grip offers superior security compared to the mixed grip, many are deterred by the discomfort it can cause.
After nearly two years of dedicated olympic weightlifting, where the hook grip is a standard practice rather than a point of contention, I can confidently say that the pain associated with it is often exaggerated. Initially, I described the hook grip as excruciating, but through consistent use and proper technique, I’ve found it to be far more manageable than I once believed.
Take into account the type of barbell you’re working with
For individuals with smaller hands or when using a thicker barbell, the hook grip might prove to be more challenging or even unfeasible due to increased discomfort.
This explains why Olympic weightlifting features specialized women’s bars, which measure 25 millimeters in diameter, catering to smaller hand sizes for a more secure and comfortable grip. (In contrast, the men’s bar is slightly larger at 28 millimeters.)
The dimensions of barbells in standard gyms can differ significantly. Power bars, for instance, typically mirror the men’s Olympic bar at 28 or 29mm. Squat bars, predominantly found in powerlifting gyms, are not only heavier but also thicker than standard power bars. Their increased thickness enhances comfort during back squats and ensures they can support substantial weight without excessive flex. These bars often measure 32mm in diameter.
Deadlift bars, however, are slightly thinner at 27mm, though not as slender as women’s Olympic bars. These bars are specifically designed for deadlifts and Olympic lifts, where the hook grip is most commonly utilized. (Powerlifting federations may use either power bars or deadlift bars for deadlifts, with no distinction between men’s and women’s bars in this discipline.)
In summary, if you struggle with the hook grip, ensure you’re using the slimmest suitable bar. Personally, I find squat bars impossible for hook gripping and power bars less than ideal, but women’s Olympic bars and deadlift bars work perfectly for me.
Position your thumb so that it aligns parallel to the barbell.
A frequent error that unnecessarily increases the discomfort of the hook grip is improper thumb placement on the bar.
Avoid envisioning your thumb as curling under the bar like a pincer opposing your fingers.
Instead, position the final joint of your thumb alongside the bar, running parallel to its length. As you grip the bar, your thumbnail should press against your middle finger, ideally between the last and second-to-last joints of the finger.
The precise contact point may vary based on your body’s proportions, but the key takeaway is to avoid forcing your thumb beneath multiple fingers or wrapping it too tightly around the bar. Pain in the knuckle where your thumb connects to your palm is a clear sign of incorrect technique.
Practice
Even with perfect form, your initial deadlift using the hook grip might feel painful or uncomfortable. However, if you’re using a suitable bar and gripping it properly, this discomfort will diminish quickly.
Any resulting pain, bruises, or calluses should be minimal and align parallel to your thumb’s length, appearing on the side of your thumb rather than the center of the pad or the knuckle.
Thumb tape can offer some relief; apply athletic tape around your thumb, avoiding the joint, or use elastic thumb tape to cover the entire thumb. This adds slight compression to reduce pressure-related discomfort and makes the barbell’s knurling less abrasive on your thumbs.
While adapting to the hook grip, incorporate it into as many lifts as possible—though it’s fine to skip it for some exercises. For instance, during deadlift warm-ups, use the hook grip for lighter sets and switch to mixed grip or straps for heavier working sets. Reserve the hook grip for heavy single reps when needed. With practice, your tolerance will improve, though even seasoned lifters often opt for straps during high-repetition sets.
