[quote]LIFTICVSMAXIMVS wrote:
I don’t use a hook grip and don’t see the need. Maybe I am just biased from my years spent powerlifting.[/quote]
It’s definitely needed. It’s not really a matter of having a strong enough grip to be able to lift without hooking. It’s the simple fact that the hook grip actually makes you a better weightlifter - no joke.
Because it allows you to maintain a secure grasp on the bar whilst having relaxed arms, it means a lifter is able to pull under the bar much faster than with a regular grip. Because the lifter is able to pull under the bar faster the bar height necessary in order that the lifter can pull under is reduced. Because the necessary bar height is reduced the lifter is able to add more weight to the bar.
[quote]ninearms wrote:
Because it allows you to maintain a secure grasp on the bar whilst having relaxed arms, it means a lifter is able to pull under the bar much faster than with a regular grip.
[/quote]
I totally get the physics of the lift but maybe I don’t understand the rest of what you are saying. How does the grip allow a lifter to relax his arms? Is it because the forearms are more relaxed with this grip? Just trying to understand the anatomy of it.
Would you suggest practicing this grip with heavy pulls to build it up?
Exactly. It’s a better leverage position, so the forearm and elbow flexors are more effectively inhibited, allowing for better bar speed and positioning.
[quote]LIFTICVSMAXIMVS wrote:
ninearms wrote:
Because it allows you to maintain a secure grasp on the bar whilst having relaxed arms, it means a lifter is able to pull under the bar much faster than with a regular grip.
I totally get the physics of the lift but maybe I don’t understand the rest of what you are saying. How does the grip allow a lifter to relax his arms? Is it because the forearms are more relaxed with this grip? Just trying to understand the anatomy of it.
Would you suggest practicing this grip with heavy pulls to build it up? [/quote]
Correct. With a hook grip, your arms act like…hooks. So you don’t have a death grip on the bar. This allows dynamic movements to be performed with less resistance. You’ll mostly feel a difference in the catches of the lifts.
I suggest if you are practicing olympic lifting, use the hook grip all the time.
[quote]LIFTICVSMAXIMVS wrote:
ninearms wrote:
Because it allows you to maintain a secure grasp on the bar whilst having relaxed arms, it means a lifter is able to pull under the bar much faster than with a regular grip.
I totally get the physics of the lift but maybe I don’t understand the rest of what you are saying. How does the grip allow a lifter to relax his arms? Is it because the forearms are more relaxed with this grip? Just trying to understand the anatomy of it.
Would you suggest practicing this grip with heavy pulls to build it up? [/quote]
You got it - forearms are relaxed (particularly important for the brachialis as it crosses the elbow joint), so the bar will just hang like it’s on the end of a rope as opposed to being attached to a steel rod.
Practice with a clean grip for a while, then when you get used to that work on your snatch grip as that hurts the most and feels the most insecure. It doesn’t actually take that much weight to build up a tolerance - even if you just start using it on your warmups you’ll quickly get used to it.
In this video, go to 2:35:30. If you don’t already, I recommend taping your thumb as he suggests. This way, the tape lasts longer and pain is largely reduced. He also talks about using the hook grip and its necessity to Olympic weightlifting, but I don’t want to take the time to find that specific clip. He basically says that it will discolor and hurt for a month, but afterwards, the hook grip makes for a great advantage.[/quote]
hook grip is @ the 42min mark…great video, thanks.
Thanks for the vid. Interesting that he says to use the hook like straps i.e. heaviest lifts only in order train grip strength with the non-hook.
This thread has motivated me to get it down. I was getting concerned about the mixed-grip horror stories. My main issue is that it seems to pull a lot on my thumb joints.
Is it normal or a sign that I haven’t got the hand position quite right before pulling?
Thank all of you who contributed in this thread. I’m making a point to learn the hook grip in my upcoming training cycle, and the information here has been helpful.