The Pain-Free Guide to Hookgrip Technique for Olympic Weightlifters
The hook grip is an essential technique for Olympic weightlifters, as it allows you to maintain a secure grip on the barbell during the snatch and clean. In this article, we'll go over the basics of hook grip and provide some tips for mastering this crucial skill.
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What is The Hook Grip?
Hook grip style in which the thumb wraps around the barbell and the fingers hook over the thumb. This grip is different from the traditional grip, in which the thumb is placed on top of the fingers. The hook grip offers a number of benefits, including increased grip strength, reduced risk of hand slippage, and reduced unnecessary arm tension which leads to faster lifts.
How To Hook Grip
To hook grip properly, start by placing your thumb under the barbell and wrapping your fingers over it. Make sure your thumb is positioned close to your first finger, with your fingers covering as much of your thumb as possible. You should feel the barbell resting against the pads of your fingers, rather than the fingertips.
Most Common Mistakes
One common mistake when hook gripping is placing the thumb behind the bar instead of under it, which prevents the grip from actually getting locked in. This can cause the barbell to slip out of your grip, especially when lifting heavy weights. To avoid this, make sure to push the thumb as far away from the joint as possible, and under the bar not behind the bar.
Another key factor to consider is hand placement on the barbell. Some people may have a harder time maintaining a hook grip on a snatch compared to a clean, so if you struggle with this, you may need to pay extra attention to securing your grip before starting the lift.
Discomfort
Overall, the hook grip takes some practice to master, but it's well worth the effort. By using this grip style, you'll be able to lift heavier weights with greater control and confidence. It’s important to note that you may have discomfort in your thumbs, but usually, after 2-3 weeks, this discomfort goes away, however using thumb tape can help mitigate any discomfort.
Hopefully, this clarified some things for you and maybe even gave you a lightbulb moment with your technique. If you ever need a free form check on your videos, you’re always welcome to join my free discord here and drop your video in the #form-checks channel.
By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here!
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