Advantages of Hook Grip on Deadlift and How to Execute Properly

Grip choice in the deadlift is critical for performance. Being a mixed grip conventional deadlifter throughout my career, I’ve never had any sort of grip issues so I’ve personally never felt the need to switch to hook grip. However, hook grip has become increasingly popular and I’ve coached many athletes to success by utilizing hook grip due to its benefits. Both mixed grip and hook grip come with biomechanical and technical considerations that influence which is better for the individual lifter. Here we’ll talk about the hook grip…

How to Set the Hook Grip Properly

1. Hand Positioning:

• Use a double-overhand grip with thumbs wrapped around the bar first.

• The bar should sit in the crease of the fingers, just above the distal thumb joint.

2. Securing the Grip:

• Press the bar tightly against the thumbs, then wrap the index and middle fingers over the thumbnail to lock it in place.

• The ring and pinky fingers should also grip the bar but provide less direct pressure.

3. Bar Placement in Hand:

• The bar should sit lower in the palm, closer to the base of the fingers, to prevent excessive skin bunching and minimize grip fatigue.

• Avoid allowing the bar to roll into the palm, which can increase discomfort and reduce security.

4. Grip Engagement:

• Actively squeeze the bar with all fingers, maintaining constant pressure throughout the lift.

• A slight wrist flexion can help reinforce the lock.

Advantages of Hook Grip for Powerlifting

Symmetry & Stability - Maintains an even pull without rotational forces, reducing the risk of spinal asymmetry and imbalances.

Lower Biceps Injury Risk - Since both hands are pronated, the risk of biceps tendon strain or rupture is minimized.

Stronger Lockout Security - The bar is less likely to slip in maximal attempts compared to mixed grip.

Better for Sumo Deadlifters - Hook grip helps prevent the bar from drifting or rotating, which is crucial for sumo stance lifters.

Disadvantages

Pain & Discomfort - The pressure on the thumb can be intense, requiring months of adaptation.

Thumb Fatigue & Numbness - High-volume training with hook grip can cause circulation issues or nerve sensitivity.

Grip Fatigue in Longer Sets - May be harder to maintain in rep-based training compared to mixed grip.

Hook Grip is Ideal For:

• Competitive powerlifters who want to minimize imbalances.

• Sumo deadlifters who need bar security without rotation.

• Lifters who can tolerate and adapt to the thumb discomfort.

Mixed Grip is Ideal For:

• Conventional deadlifters who need immediate grip strength.

• Lifters struggling with hook grip pain or unable to maintain it.

• Those who don’t have issues with muscular imbalances or grip strength.

Ultimately, grip choice comes down to comfort, risk tolerance, and biomechanics. Whichever grip you choose, execute it properly, reinforce your lat engagement, and train your grip strength to maximize deadlift performance.

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