What is the hook grip?

The hook grip is a deadlift grip technique where both hands are used in an overhand grip, and the thumb is trapped between the bar and the first two fingers. This method allows for a stronger hold on the bar compared to a traditional double overhand grip. It is particularly useful for lifting heavier weights, as it prevents the bar from rolling out of your hands.

Key Points:

1. Technique and Adaptation: The hook grip can feel uncomfortable initially and takes time to adapt to. Sal Di Stefano mentions it took him about a month to get used to it, while Justin Andrews highlights the discomfort and the challenge of sticking with it initially 1 2.
2. Comparison with Other Grips: The hook grip is balanced and helps avoid the muscle imbalances that can arise from the mixed grip (one hand supinated and the other pronated). This balance is beneficial because imbalances can lead to long-term issues, as discussed by Sal Di Stefano, who switched to a hook grip after developing such imbalances from using an alternate grip 3 4.
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     1

     Grip Training Techniques

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     2

     Grip Strategies

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     3

     Grip Strategies Explained

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     4

     Deadlift Grip Insights

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     5

     Grip Techniques Explained

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3. Usage and Recommendations: For lifters progressing to heavier weights, the hook grip is recommended over the mixed grip for maintaining muscle balance. While it may take time to build up to your maximum weights using a hook grip, it is preferred for long-term muscle health and strength development 3 5.

Lifters are encouraged to practice this grip to enhance their lifting technique and grip strength over time.