Alright, I realize this topic has probably been beaten to death a million times over, but I would really appreciate some help here.
Recently, a very experienced lifter in my gym recommended that I switch to hook gripping my deadlifts, noting that he found greater stability with a hook grip. Contrary to that, it seems like a lot of really good deadlifters use a mixed grip, including another experienced lifter at my gym (who will be going for a deadlift world record in our fed next year).
I don’t think I’ve been using mixed grip in a stupid way. I use double overhand as much as possible, alternate grip on some sets, and do most of my heavy working sets with straps (I’m doing separate additional grip work, and grip is not anywhere near limiting my deadlift). When I deadlift, I tend to rip the bar off the ground pretty hard and am quite fast off the floor, but this doesn’t seem to be a technique that mixes well with a hook grip.
All the same, I definitely respect the voice of experience. So what I’m asking is, would it be worth it for me to spend some time working on switching to hook grip?
Steve Goggins (Deadlift and all around Powerlifting Legend) has tried talking me and Sam into now for months. But, maybe were just set in our ways but, I have no desire to use the technique at all
For me pulling with a mixed grip was never comfortable–it always felt like it was providing unnecessary torque to my back. I switched to hook a while ago and I haven’t gone back. I like the hook grip because it feels very balanced and it makes it easier for me to engage my lats, although from the beginning it has torn up my hands like no other, and still I need to tape my thumbs to stop them from bleeding while deadlifting heavy. My deadlift is only about 2.5x bodyweight, so take that into consideration. One of the strongest pullers at my gym has hit 700 in the gym at a bodyweight of 210-215 (competes at 198) and he also pulls with a hook grip.
If mixed grip has worked for you so far and you’re not worried about the possibility of tearing your biceps, then keep with it, since the “better” variation differs from person to person. If mixed grip just doesn’t feel right, then give hook grip a try sometime and keep with it a few weeks to see if it’s for you.
I switched to hook grip to take some pressure off of my left biceps tendon, which had been bothering me for a while. I likely won’t switch back in the foreseeable future, since I feel much more stable in the position that I can achieve using the hook grip. I feel as though I can better activate my lats than with a mixed grip.
The hook grip does become a pain in the ass when pulling heavy for anything more than a triple, but I can alleviate a lot of the pressure by properly taping my thumbs.
[quote]kgildner wrote:
I switched to hook grip to take some pressure off of my left biceps tendon, which had been bothering me for a while. I likely won’t switch back in the foreseeable future, since I feel much more stable in the position that I can achieve using the hook grip. I feel as though I can better activate my lats than with a mixed grip.
The hook grip does become a pain in the ass when pulling heavy for anything more than a triple, but I can alleviate a lot of the pressure by properly taping my thumbs.[/quote]
Been having the same issue lately, left bicep tendon has been screaming lately any time I put any appreciable weight on the bar, I may go to a hook grip as well
I used it a decent amount in training and for my first two meets. I think you have to use it frequently or else it will just hurt too much. When I was using it with power cleans and deadlift in the same week, I had no problems with it. Now that I’m only deadlifting every two weeks I just can’t take it anymore, so I’m using the mixed grip for now. Doesn’t help that my hands are insanely small either.
Started using it about 3 mouths ago during a sheiko program, it took about 4 DL sessions to get confortable.
Hand size plays a huge factor in the amount of pain you’ll get, I have fairly long hands and the pain is very manageable (with a 29mm powerlifting bar). I’m able to get my thumb up to ring finger put i stick it out between my middle and ring finger.
I don’t DL much (195 kg) but to me the pain is the same at 100kg than it is at 195kg or more on block pulls. I use it from 1 rep to triple, more than that I use straps. Check out Zane Geeting’s video he does a fair amount of reps with the hooks.
With mixed grip, I found myself pushing more with one leg. It didn’t really take too long to switch to hook grip, and I successfully use it up to 95% 1RM.
After training with the hook grip for a while, my hook grip now exceeds my 1rm (570 pounds) in the deadlift I barely cover my thumbs with my pointer finger, but that’s all I need. My thumbs are numb for days after deadlifting heavy
I switched to hook grip for a while because of bicep pain. But after a while it failed me on a heavy deadlift attempt, so I switched back. Granted, I think my grip was weak period. But honestly I just feel stronger with a mixed grip than with a hook grip. Obviously some people get crazy strong with hook grip, but after using it for a while I just decided that I feel better with mixed grip.
If I were you, I wouldn’t change just because someone strong suggested it BECAUSE IT WORKED FOR HIM. If he was an experienced coach, and suggested it because he knows you as a lifter very well and believed that switching to hook grip would address some specific weakness, that would be a different story. But if you aren’t having any problems with mixed grip, no need to change just because some strong people do something else. as you already said, lots of strong people pull mixed grip as well.
I think I’ll stick with mixed for now. It feels really good, and I’ve never felt anything out of sorts with my biceps tendon thus far (though my 1RM pull is probably only a little over 500, so that might be why). I might play around with incorporating hook the next time I go through an oly heavy phase, though, just in the interest of giving it a fair trial.
learn to use both. think of it as another tool in your toolbox. i even use straps on some deadlift work.
i use hook grip for speed work and to start off with max effort work. i use the switch grip for the top of my max effort lifts. i use straps for rep work especially on snatch grip work.
my grip is not that great. well compared to the grip athletes i train with at times and i have never lost a deadlift due to grip.
I barely cover my thumbs with my pointer finger, but that’s all I need. My thumbs are numb for days after deadlifting heavy 