The Pain-Free Guide to Hookgrip Technique for Olympic Weightlifters
There are very few non-negotiables when it comes to weightlifting technique, but this is one all coaches agree on.
And while it can be uncomfortable at first, if you stick with it for at least 4 weeks, you won’t even notice it.
So if you’re new to the olympic lifts, make sure sure you practice this hook grip for every snatch and clean you do, and you’ll be well on your way to lifting huge numbers!
By the way, if you’re interested in learning the olympic lifts and don’t know where to start, then make sure to check out this free WL101: Beginner Guide + 6-Week Program here!
What is The Hook Grip?
The hook grip is a technique in which the thumb wraps around the barbell and the fingers hook over the thumb (like you’re not supposed to punch). This grip is different from the traditional grip, in which the thumb is placed on top of the fingers.
The benefits of hook grip are…
Eliminating grip strength as a limiting factor
Reduced risk of hand slippage when the bar makes contact with your thighs
Reduced unnecessary arm tension which leads to faster lifts
How To Hook Grip
To hook grip properly, start by placing your thumb under the barbell and wrapping your fingers over it. Make sure your thumb is positioned close to your first finger, with your fingers covering as much of your thumb as possible. You should feel the barbell resting against the pads of your fingers, rather than the fingertips.
Common Hook Grip Mistakes
One common mistake when hook gripping is placing the thumb behind the bar instead of under it, which prevents the grip from actually getting locked in. This can cause the barbell to slip out of your grip, especially when lifting heavy weights. To avoid this, make sure to push the thumb as far away from the joint as possible, and under the bar not behind the bar.
Another key factor to consider is hand placement on the barbell. Some people may have a harder time maintaining a hook grip on a snatch compared to a clean, so if you struggle with this, you may need to pay extra attention to securing your grip before starting the lift.
Discomfort
Overall, the hook grip takes some practice to master, but it's well worth the effort. By using this grip style, you'll be able to lift heavier weights with greater control and confidence. It’s important to note that you may have discomfort in your thumbs, but usually, after 3-4 weeks, this discomfort goes away, however using thumb tape can help mitigate any discomfort.
Hopefully, this clarified some things for you! If you have any questions or would like a free form check on your videos, you’re always welcome to join my free discord here and drop your video in the #form-checks channel.
By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here!
And if you’re looking for a weightlifting program designed to help you set PRs, improve your technique, and get strong af, then check out a FREE WEEK TRIAL of my 3 & 5-Day OlyStrong Team at the link below!