Hook grip

Article summary

Hook grip is a method of gripping a barbell used in many strength-related sports such as Olympic weightlifting and powerlifting by overlapping the index and middle finger over the thumb. This method of gripping the bar provides a secure bar grip while performing pulling motion with the barbell such as the clean and jerk, snatch, and deadlift. To perform a hook grip one must first wrap their thumb around the bar placing it parallel to the barbell and then wrap their index and middle finger around the outside of the thumb. The pinky and ring finger typically end up resting on the barbell. It is important to actively hook onto the thumb with the index and middle finger while performing a hook grip, compared to providing direct pressure onto the thumb. A hook grip provides the lifter with a secure, tight grip by maintaining a pronated position between the palms and barbell similar to the double over grip. When used in the deadlift, the hook grip has a number of advantages. Traditionally, lifters tend to use an alternated grip when working with heavy loads on the deadlift; that is, one hand being supine and the other prone. This mixed grip creates an imbalance of the shoulders, with one shoulder being externally rotated and the other internally rotated.…

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