There are minor variations in hook grip technique, you have to experiment to find what works for you. There is plenty of info right here in this thread.
Very few people would be able to do their work sets with hook grip right from the start, just do your warm ups with hook grip until you can’t take it anymore and then straps or mixed grip for work sets. Eventually you will get used to it.
Just make sure you get your middle finger onto your thumb, when I first tried it I only had my index finger on my thumb and it felt like it was going to rip out the thumbnail. If you can get your index finger closer to the knuckle on your thumb that would probably be better.
Edit:
On the note of hook grip, I’ve recently switched back to pulling mixed. I never had confidence to pull hard off the floor, I had to ease into it in order to keep my hook sunk in. With mixed grip, I have zero fear of dropping the bar and can just grip and rip.
That being said, my current lifetime PR was pulled using hook (678lbs), so who knows what the point of this edit was…
This is the one draw back of Hook For me it is psychological. I go through the same thing still. I think mine is because when I learned hook it was painful and that stimulus was ingrained into my subconscious that this will be painful every time causing hesitation.
I think yours is more mechanical and because you missed a couple deads from having your thumbs on the smooth or then also having your thumbs rub against your legs due to Sumo.
That’s great, and wish this was the case for me. I think hook really makes a difference for lifters who 1) are limited by their grip strength when pulling mixed and 2) who get a mechanical advantage out of using hook (slightly lower bar position in hands, more symmetrical pull, etc.). I can pull over 500lbs double overhand (no hook), so my grip strength isn’t an issue. I don’t see myself ever failing a lift due to grip strength with mixed grip. However, I do find my form better with hook. Much more straight up and down, no bar “wind-milling”, etc.
I’ve lost lifts due to hook before, and never due to mixed, so I’m going to run with mixed grip for a bit!
Haha! I almost edited it out because it felt a little boastful, but I thought it strengthened my point so I left it.
But I did just leave it at “over 500lbs” not tell everyone that is was in fact ~525lbs~, lol.
Blame @strongmanvinny2 for me even attempting this. I saw him pulling some stupid numbers double overhand, so I got curious!
Keep in mind, this was 2 years ago. So who knows where my current grip strength is…
CHALLENGE ACCEPTED!!! I pulled a pretty easy 225kg a while back double overhand so I might be able to get back to that. My grip strength has fallen off a bit while my hook has improved.
I think it can be done and more importantly is practical. The last 4 workouts I have done as much of my work with Hook and the rest just double overhand but last 2 workouts were done completely Hook. The percentages (and relative weights) are all still pretty low but the way it feels better each workout I am pretty sure I will be doing all of my work with Hook going forward.
Hahahaha my log is being updated as I type this. I am a PLer again
and me too. When my Hook Technique is on par though I never had issues with it breaking. I only had issues with reps with it causing pain. But all these reps SHOULD help a ton with my case of the “yips”.
