Hook Grip: What is it and how do I use it?

Hookgrip is a method used to grip onto a barbell, which is generally utilised by Olympic weightlifters in order to improve their grip strength. This grip requires you to wrap your thumb around the bar, and then wrap your index and middle fingers over your thumb in order to secure the grip. This is opposed to a normal grip, where the index and middle fingers wrap beside, not on top of, the thumb.
Advantages to Hookgrip

1. Provides a stronger grip than a regular grip.
   • This stronger grip means you can lift more weight safely. You’re less likely to have the bar slip out of your hands when you use hookgrip on the bar.
2. Reduces forearm fatigue.
   • Using hookgrip can allow you to hit bigger sets without fatigue in your forearms limiting you.

Disadvantages to Hookgrip

1. It can be painful to use at first, particularly due to the increased pressure on the thumbs. This can be improved by taping the thumbs with a flexible, soft tape. Using normal rigid, brown tape that is usually used to tape injured joints can be too inflexible and can also cause damage to your nails or skin when removed.
2. It can be difficult to coordinate. Learning hookgrip can be difficult, and this is especially true when linking reps together. With some time the coordination of touch and go reps with hookgrip will get easier.

​Should I Try It?
Learning to hookgrip is definitely worth it in the long run, particularly if you are somewhat serious about your weightlifting. While it can be difficult to learn and uncomfortable at first, it offers greats benefits for your future workouts and max lifts.