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Old 05-10-2013, 10:38 AM   #1
RGRthat
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Default Hook grip

I have hit a sticking point on my deadlift. I physically cannot pick up the weight and my grip isn't strong enough. I started adding grip work to my lifting day and was considering trying out the hook grip.
I have heard some people say that it is bad for your thumbs and some swear that it there are no downsides other than it hurts during the lift. If anyone has some experience with this please let me know.

Also what is the best grip work. Currently doing farmer carries, suitcase holds/shrugs, forearm roller (the wooden dor with a rope in the center that you hold out and roll up and down)
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Old 05-10-2013, 10:41 AM   #2
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Btb told me, get your back stronger your grip will follow. I use versa grips to pull everything and I know it's helping. I'm sure he'll chime in though
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Old 05-10-2013, 10:45 AM   #3
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before going for an implement like hooks, why not try chalk? you should see how small my forearms are, but my grip has never held me back from a deadlift PR. chalk is very helpful. i don't often have to use it, but when i do, it makes me feel like i have a vice grip.
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Old 05-10-2013, 10:50 AM   #4
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Quote:
Originally Posted by SecondsOut View Post
before going for an implement like hooks, why not try chalk? you should see how small my forearms are, but my grip has never held me back from a deadlift PR. chalk is very helpful. i don't often have to use it, but when i do, it makes me feel like i have a vice grip.
My gym doesnt allow chalk, or yelling but that is different. I have some gorilla forearms and I just can't seem to hold onto it.
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Old 05-10-2013, 10:56 AM   #5
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Quote:
Originally Posted by RGRthat View Post
My gym doesnt allow chalk, or yelling but that is different. I have some gorilla forearms and I just can't seem to hold onto it.
is it an issue with sweat/moisture? how much weight are you lifting?
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Old 05-10-2013, 10:58 AM   #6
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Quote:
Originally Posted by SecondsOut View Post
is it an issue with sweat/moisture? how much weight are you lifting?
Current PR is 415. I was able to get 425 off the ground but couldnt grip it for long enough to grind it out. Maybe I just need to eat more bacon...
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Old 05-10-2013, 11:03 AM   #7
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hmmm...yeah, i dunno. i pull 415 too, but i have puny forearms. never really had issues with grip except with near-max weights or on high-rep workouts with a moderately heavy weight. chalk always eliminated the grip issues 100%. sucks you can't use it.
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Old 05-10-2013, 11:24 AM   #8
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Liquid chalk may be an option; back strength dos play into grip as well as already said.

The hook grip works and it is painful when initially employed; Oly lifters, strangely, restrict the use of the hook grip purely because it is painful, so it's also dropped in favour of conventional grip during some of their training, to some degree, and saved for the platform lifts and some lifts during training, to permit the thumb to tolerate it. There is also a particular manner in which to pull/grip the thumb which the following site will probably address in more detail...



Here's a site that may go more in-depth and understand more about the hook grip than may be the case with members here:

Olympic Weightlifting: Catalyst Athletics
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Old 05-10-2013, 12:35 PM   #9
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I've used hook-grip a lot with deadlifts and cleans, pulled 230kg/507lb with it recently, only problem is if you catch your finger on your leg and open the grip as I did. I've never had a grip problem other than on sweaty days with slick bars but prefer to stick with double overhand for training so generally use straps or hook grip. Once you get used to it it's no problem and if you have problems with it tearing your thumb build some calluses up with your warm-ups or get some tape. I've never experienced any lasting problems with my thumbs other than some redness/soreness after a session. Heavy rep sets are probably the worst so I'd say straps for those.

Get lots of upper back work in with straps and do anything that taxes your grip too, preferably something heavy that has you squirming in seconds. If you can hold it for 30+ seconds I doubt it'll have much carryover to 1RM grip (only my opinion).
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Old 05-10-2013, 12:41 PM   #10
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oh haha, you meant hook grip with your thumb? i misunderstood and thought you meant those wrist-strapped hooks:

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