if aesthetics are the goal i would deff go with straps. if lifting the most weight without any support is what your after i would say a mixed grip. the hook grip just seems too awkward for me.
I usually use both open grip and strap for lift like Barbell row. I feel the contraction better with a open grip and I use strap to focus on the back muscle instead of the forearms and bicep to pull.
I’m using strap and open grip very often. I even using lifting strap + open grip for DB lateral raise and Bent over lateral raise. I try to replicate a machine movement and I keep my forearms parallel to my body while lifting with the shoulder. This way I can use heavier weight and focus only on the shoulder. Classic DB lateral raise look more like an elbow exercise an begun to induce pain to the forearms and elbow once I reach 45 lbs DB.
Open grip also work really good with Lat pulldown IMO
… and I don’t use the suicide grip anymore. 3 weeks ago I was on my last/heavier bench press set and the bar did roll off my hands when I tried to unrack the bar with a suicide grip. I was lucky and the bar did roll on the pin and did not fall on me from the starting pin. Even if I’m benching in a rack, the security bar are a little bit lower than my chest to allow complete range of motion. The bar would have fall on my face.
The pain will go away. I’ve religiously used a hook grip for two years on all my pulling movements and even when I bleed from underneath my thumb nail I don’t feel the pain. IMO its a must for wide grip pulls, i.e. the snatch.
I’ve only ever used hook grip for cleans. Which is the only grip I use for cleans. On my deadlift I’ll use conventional grip on all the warmup sets and then mixed grip for the workout sets. It’s awkward as all hell but ill also try to reverse the mixed grip I’m used to.
In my experience:
Pros:
-Stronger than alternate grip
-Reduces concerns about uneven development, biceps tear etc.
-Can initiate deadlifts slightly higher
Cons:
-Can’t ‘dip, grip and rip’ as well
-Takes time to master
-Need to tape thumbs
-Skin on thumbs is always peeling
-Hurts a bit, especially when starting
I usually only used it for deadlifts though (max 450). I’d advise anyone who wants to learn it to start light and use tape.
Haha I used to Olympic lift so the hook grip is the shit IMO. The inside of my thumbs were a purplish color that wouldn’t go away, it was awesome. Not painful or anything, just my battle scars.
[quote]PB Andy wrote:
Haha I used to Olympic lift so the hook grip is the shit IMO. The inside of my thumbs were a purplish color that wouldn’t go away, it was awesome. Not painful or anything, just my battle scars.[/quote]
Agreed. I use to use the hook grip when I did a lot of Olympic lifting. A good thing to learn even is you don’t compete. Tape is a must although my thumbs still took a beating.
Pros: the bar isn’t comming loose
Cons: it hurts terribly until you get used to it
I would lose the straps and start using chalk if you don’t already, train your dead lifts with an over hand grip, then use a mixed grip when you start struggling. I’ve never used a hook grip so I can’t comment, though the olympic lifters use this method so the potential must be there…
You will notice an extra bit of growth in your forearms also 
[quote]Cimmerian wrote:
In my experience:
Pros:
-Stronger than alternate grip
-Reduces concerns about uneven development, biceps tear etc.
-Can initiate deadlifts slightly higher
Cons:
-Can’t ‘dip, grip and rip’ as well
-Takes time to master
-Need to tape thumbs
-Skin on thumbs is always peeling
-Hurts a bit, especially when starting
I usually only used it for deadlifts though (max 450). I’d advise anyone who wants to learn it to start light and use tape.[/quote]
X2 on the pros and cons.
I love the hook grip. Probably because I have huge hands and an even huger thumb lol. I always use it on deadlifts and cleans and power shrugs(or straps on the shrugs). Once in a while I like to use a regular overhand grip on the deadlift just to feel it. I like the hook grip because it makes my grip the strongest link on my deadlift, no worrying about it coming loose, unless it’s really humid. Also, I never use a mixed grip as it doesn’t feel natural, even when I practice it for weeks.
I actually just started doing direct forearm work which has helped me within just a few weeks on pullups, lat raises, curls. I feel more muscle activation, and my grip strength wasn’t very weak before.
However, if you use the hook grip too much, your grip strength will suffer like he said. It’s almost like straps, but not as strong. I don’t tape my thumbs any more as I’ve been doing it for about a year. I think not taping it actually strengthened my skin. The only way my thumb splits is if I use chalk, and then it stays split for weeks. OUCH. I only do the chalk when trying to max or set PR’s on reps when I’m really in the zone.
[quote]countingbeans wrote:
I tried this Friday…
the topside of my right thumb has been numb to the touch ever since. I really think I ripped a nerve in half or some shit.
edited
[/quote]
Done this before. It’ll heal up, but it takes AAGGGGEEEESSS (3 months in my case).
[quote]Nerraw Siclar wrote:
Newb question. What does the hook grip look like? I have never used it.[/quote]
Hook grip is fingers over thumbs instead of thumb over fingers.
I’ve always heard the reason for using the hook grip is because it naturally points your elbows out which is the ideal position for cleaning/snatching. Otherwise you’d probably be better off with straps.
And if you’re concerned with grip strength just do holds for time with the weight you maxed out on–you’ll get all the benefits of not using straps, and your grip strength won’t hold you back
i use the hook grip all the time. Never felt pain or discomfort in the thumbs.
I prefer the mixed grip for DL’s. I just alternate which hand is turned which way. Only took me a few weeks to get used to.
[quote]ecua10 wrote:
i use the hook grip all the time. Never felt pain or discomfort in the thumbs. [/quote]
Same, does everyone here have really small hands or something? Never experienced extra pain or bruising from hooking the weight. Thumbs don’t seem to have taken any damage yet either. Maybe we’re just lucky (or y’know, really badass)
My 2p
Pros: Can hold more weight
Cons: Less forearm stimulation (than a regular grip)
Does anyone here use a mixed hook grip when really having grip troubles? I find it helps when I just can’t hold on to the bar.