Why Hook Grip?

Hook grip allows for two things,

1. a secure grip on the bar without grip strength limitations and

2. because of the passive nature of the grip it allows you to rotate under the bar minimizing the creation of a moment arm that a full grip will produce

How to Hook Grip

Set up a barbell in a power rack

Stand inside the rack so you are facing away from the open end of the j-hooks

Chalk up the surface of the thumb, thumbnail, and entire hand.

Start with the right hand, firmly press the web of the thumb into the knurling.

Lay the index and middle fingers over the thumbnail and thumb knuckle and squeeze tight.

Relax the forearm and elbow on the right arm.

The only thing that is tight is the 2 fingers on top of the thumb.

While keeping the right arm passive and the fingers secure use the left arm, push into the bar and try to “rip” the right hand away from the bar.

Take note of how secure it feels

Remember you are not to release the tension on the two fingers.

Now repeat the process with the left hand

You may notice difference between the left to the right hands, and this may be due to anatomical asymmetries or pervious trauma.

Next do hook grip for both hands at the same time. And instead of trying to “rip” the hands off the bar simply walk so your body is horizontal as if you were to perform a horizontal row.

After you get the gist chalk up then set your grip on the barbell in the style of deadlift you intend to perform. If you have been using a full grip for a while this may take some getting use to. So I recommend using it during lighter sets until you build you confidence with heavier weights.