We often talk about stance and grip being the most important components in executing an efficient lift. Often times our grip is the weakest link in the middle of a heavy lift or met-con. Our grip is the way in which we transfer the force generated by If your grip fails, the lift fails, period. At Atlas, the hook grip is stressed when we execute the snatch or the clean, but the deadlift can also strongly benefit from the hook grip. The hook grip has many benefits, the most important being that it allows you to lift heavier loads off of the ground. It can prevent forearm fatigue and is essential in transferring force in the snatch and the clean when the movement is much more explosive. The deadlift is the starting position for our Olympic lifts and ecompassed the first pull off of the ground, so it makes sense to start developing a comfortable hook grip when working solely on the deadlift. Becoming comfortable will take some time and you might initially be weaker on this lift, but stick with it or mix it up a little bit, it will be worth it!
Very simply, this is how you hook grip:
•Start With The Thumb — and pointer finger “hook” part of your hand by gripping the bar.
•Tighten the thumb down – around the bar. (**If you have short thumbs, I recommend a reverse grip for Deadlifts)
•Wrap Your fingers — starting with the pointer finger down around the bar, covering your thumb with as many fingers as possible.
•Squeeze – to get max strength/tension and strengthen the grip
Stay Strong!
-Johnny
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