What is Hook Grip?
Hook grip is a gripping technique where the thumb is placed around the bar, and then the index and middle fingers lock the thumb against the bar.
This creates a very strong grip and is especially used by:
- Powerlifters
- Weightlifters
- CrossFit athletes
- Experienced strength trainers
Hook grip makes it possible to hold very heavy weights without using a mixed grip.
How does Hook Grip work?
Instead of holding the bar with a regular overhand grip, the thumb is "locked" between the bar and the fingers.
This provides:
- More friction.
- Greater control.
- A stronger grip.
- A symmetrical position.
What are the benefits of Hook Grip?
Symmetrical grip
Both hands work the same way.
Very strong grip
Many can lift heavier with hook grip than with a regular overhand grip.
Popular in powerlifting and weightlifting
Hook grip is used by many elite athletes.
Less asymmetry than mixed grip
Both arms work in the same way.
What are the disadvantages of Hook Grip?
It can hurt at first
Many experience soreness in the thumb.
Requires adaptation
It takes time to get used to the technique.
Not everyone finds it comfortable
Some prefer mixed grip or straps.
What is the difference between Hook Grip and Mixed Grip?
Hook Grip
- Symmetrical.
- More technical.
- Popular in weightlifting.
Mixed Grip
- Easy to learn.
- Strong grip.
- Popular in powerlifting.
Both methods work well.
What is the difference between Hook Grip and Lifting Straps?
Hook grip is a gripping technique.
Lifting straps are a training tool.
Many use:
- Hook grip for heavy singles.
- Straps for volume work.
That way, they get the benefits of both worlds.
Do professional athletes use Hook Grip?
Yes.
Many weightlifters and powerlifters use hook grip on heavy lifts.
Bodybuilders often choose straps instead, because the focus is on maximum muscle contact.
Who should use Hook Grip?
Hook grip is especially relevant for:
- Powerlifters.
- Weightlifters.
- Experienced lifters.
- People who want a strong symmetrical grip.
Danish-made lifting straps since 2014
At MakeIt, we have produced StrapIt lifting straps in Denmark since 2014.
More than 50,000 pairs have been sold to strength trainers across Europe, and many combine hook grip with straps to get both a strong grip and maximum muscle contact.
Conclusion
Hook grip is an effective gripping technique used by many powerlifters and weightlifters.
It requires some adaptation but can be a strong alternative to mixed grip.
However, many still choose to combine hook grip with lifting straps during volume work.
Frequently Asked Questions
What is Hook Grip?
Hook grip is a gripping technique where the thumb is locked under the fingers to create a stronger grip.
Is Hook Grip better than Mixed Grip?
It depends on preferences and goals.
Does Hook Grip hurt?
Yes, many experience soreness at first.
Do powerlifters use Hook Grip?
Yes, many do.
Can you combine Hook Grip and straps?
Yes, many use hook grip on heavy lifts and straps for volume work.
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