The hook grip is a gripping technique where the thumb is placed around the barbell and held between the bar and the first fingers. This creates a strong grip while both palms face inwards towards the body.
The technique is primarily used in weightlifting and by some powerlifters because it allows them to hold heavy weights without a mixed grip or lifting straps. However, the hook grip requires adaptation and can feel uncomfortable around the thumb initially.
How does the hook grip work?
With a regular double overhand grip, the thumb is typically placed on top of or next to the fingers. With the hook grip, the thumb is first placed around the bar, after which the index and middle fingers, in particular, are brought over the thumb.
The fingers thus help to hold the thumb firmly against the bar. This reduces the bar's ability to roll out of the hand.
The hook grip therefore combines:
- Both palms facing the body.
- A symmetrical arm position.
- Less rotation of the bar in the hands.
- A stronger grip than a regular double overhand for many lifters.
How to perform the hook grip
- Place your hand around the bar. Grip with both palms facing inwards towards the body.
- Wrap your thumb around the bar. Try to get as much of your thumb around the bar as your hand size allows.
- Place your fingers over your thumb. The index and middle fingers should hold the thumb against the bar.
- Squeeze firmly around the bar. Create a stable grip before starting the lift.
- Keep wrists and elbows stable. The arms should remain long and relaxed during the deadlift.
- Release the grip controlled. Open your hands slowly after the set rather than tearing the thumb free.
The number of fingers that can be placed over the thumb depends, among other things, on hand size, thumb length, and the bar's diameter.
Advantages of hook grip
Symmetrical hand and arm position
Both hands grip the bar with palms facing inwards towards the body. This distinguishes the hook grip from the mixed grip, where one forearm is pronated and the other supinated.
The bar rolls less
The fingers hold the thumb against the bar and help prevent the bar from opening the hand during heavy lifts.
Can be stronger than double overhand
Many can hold a heavier weight with a hook grip than with a regular double overhand once they have mastered the technique.
Relevant for heavy lifts without straps
The hook grip can be an option for lifters who want a strong and symmetrical grip without using lifting straps.
Suitable for weightlifting
The hook grip is often used in cleans, jerks, and snatches because both hands face the same direction, and the bar can be held close and controlled.
Disadvantages of hook grip
Can be uncomfortable initially
The thumb gets squeezed between the bar and the fingers. Therefore, many experience pressure and soreness when they start practicing the technique.
Requires adaptation
The hook grip should be learned with moderate loads. If you go straight to your heaviest deadlifts, the discomfort can make it difficult to maintain stable technique.
Depends on hand size and bar
People with smaller hands may find it harder to get their thumb sufficiently around a thick bar. A regular weightlifting or deadlift bar may therefore feel easier to grip than a thicker bar.
Can stress the skin
High training volume can irritate the skin around the thumb. Adaptation, appropriate training volume, and possibly athletic tape can make the grip easier to manage.
How to adapt to hook grip
The hook grip does not need to be introduced on all work sets from the first training session. Gradual adaptation is usually more practical.
- Practice hand placement with an empty or light bar.
- Perform short static holds of 5–15 seconds.
- Use the hook grip on warm-up sets in deadlifts.
- Gradually add the grip to heavier sets.
- Stop or adjust the grip if experiencing persistent pain, numbness, or damaged skin.
Pressure around the thumb is common during adaptation, but you should not ignore sharp pain or persistent sensory disturbances.
Hook grip vs. double overhand
| Area | Double overhand | Hook grip |
|---|---|---|
| Hand position | Both palms face the body | Both palms face the body |
| Thumb | Normally outside the fingers | Held between the bar and the fingers |
| Grip requirements | Bar can more easily open the fingers | Thumb helps to lock the grip |
| Comfort | Easy for most to use | Can be uncomfortable during adaptation |
| Typical application | Warm-up and grip training | Heavy deadlifts and weightlifting |
Hook grip vs. mixed grip
Both hook grip and mixed grip can make it easier to hold heavy deadlifts, but the techniques work differently.
| Area | Hook grip | Mixed grip |
|---|---|---|
| Hand position | Both hands overhand | One hand overhand and one hand underhand |
| Symmetry | Symmetrical | Asymmetrical |
| Adaptation | Often requires more adaptation | Relatively simple to learn |
| Primary point of attention | Pressure and irritation around the thumb | The supinated arm and biceps |
| Typical application | Weightlifting and some powerlifters | Primarily heavy deadlifts |
Read the independent comparison of hook grip and mixed grip in deadlifts.
Hook grip vs. lifting straps
Hook grip is a gripping technique, while lifting straps are a training tool that connects the hand more closely to the bar.
Hook grip is especially relevant when you:
- Want to lift heavy without straps.
- Desire a symmetrical arm position.
- Train weightlifting.
- Prepare for a competition where straps are not allowed.
Lifting straps are especially relevant when you:
- Train with high volume.
- Perform many repetitions.
- Want to prioritize the back or posterior chain over grip.
- Perform Romanian Deadlifts, rows, pulldowns, or shrugs.
Hook grip and straps are typically not used simultaneously in the same set. Instead, they can be combined across training: hook grip for lifts where the grip itself needs to be trained or is competition-specific, and straps for volume work where grip should not be the limiting factor for the set.
Should you use hook grip for all deadlifts?
No. You can use a regular double overhand for light sets and introduce the hook grip when the load challenges your grip.
A practical progression might be:
- Double overhand for light warm-up sets.
- Hook grip for heavier and more specific sets.
- Straps for volume or assistance work.
If you don't compete and primarily train for muscle building, there's no inherent reason to learn the hook grip. A double overhand combined with lifting straps can be a simpler solution.
Who should consider hook grip?
Hook grip can be particularly relevant for:
- Weightlifters.
- Powerlifters.
- CrossFit athletes.
- Lifters who want a symmetrical alternative to mixed grip.
- Individuals who want to hold heavy weights without straps.
Beginners can learn the hook grip, but should first master basic deadlift technique and practice the grip with a manageable load.
Common hook grip mistakes
- Thumb not placed far enough around the bar: This makes it harder for the fingers to secure it.
- Only the fingertip is gripped: Try to place the fingers over the thumb itself rather than just the nail.
- Grip introduced at maximal weight: Start with light holds and warm-up sets.
- Wrist bent unnecessarily: Keep the wrist in a stable position around the bar.
- Pain is ignored: Reduce the load or take a break if you experience sharp or persistent pain.
Conclusion
The hook grip is a strong and symmetrical gripping technique where the thumb is held between the bar and the fingers.
The technique can be an alternative to the mixed grip in heavy deadlifts and is widely used in weightlifting. However, it requires adaptation, and the pressure around the thumb means not everyone prefers it.
If your goal is high training volume or muscle building, lifting straps may still be the more practical solution for sets where grip should not be the limiting factor.
Frequently Asked Questions
What is a hook grip?
The hook grip is an overhand grip where the thumb is placed around the bar and held between the bar and the first fingers.
Is hook grip stronger than double overhand?
For many, the hook grip allows them to hold a heavier weight because the fingers help to lock the thumb firmly around the bar.
Does hook grip hurt?
The hook grip can cause pressure and soreness around the thumb during adaptation. Sharp pain or persistent numbness should not be ignored.
Is hook grip better than mixed grip?
Not necessarily. Hook grip provides a symmetrical position, while mixed grip is often quicker to learn. The best choice depends on comfort, goals, and experience.
Can beginners use hook grip?
Yes. Beginners should learn hand placement with a light bar and gradually increase the load.
Can you use hook grip and straps simultaneously?
It is usually not necessary. The two methods are better used on different sets: hook grip for grip- or competition-specific training, and straps for volume work.
