Hook Grip: How & Why
The hook grip is an eventual necessity to maintain control of the bar during the explosive extension of the snatch and clean—it creates maximal grip security with minimal arm tension.
First, push the webbing between the thumb and forefinger into the bar and wrap your thumb around it as much as possible. Then grab onto the thumb with the first fingers to pull it farther around the bar as you grip with the rest of your hand.
This is very important—don’t simply smash your thumb against the bar inside your fist; hook onto it with your fingers and pull it.
The thumb creates a ridge for the fingers to hook onto rather than just wrapping around a smooth bar and squeezing—not only does this make gripping something easier, but because it’s your own thumb that’s wrapped around the bar in the opposite direction, it’s magnifying your grip security.
The hook grip also balances the tendency of the bar to roll like a mixed grip does for a deadlift. In the hook grip, the fingers become the pronated hand and the thumb becomes the supinated hand, so that the bar will try to roll out of the thumb in one direction, and out of the fingers in the opposite, reducing the spinning element of grip loss.
Finally, be sure the bar is hooked into your fingers with your hand aligned with the angle of your arm, rather than trying to keep your hand square with the bar and the bar all the way in your palm.
If you find the hook grip feels weaker than a conventional overhand grip, I’m willing to bet it’s because you haven’t been taught how to do it properly (or you have extremely short thumbs).
Take the time to get it right and practice—condition your hands for it like any other part of your body for a new position or movement.
If your thumb hurts a lot, use FLEXIBLE athletic tape to wrap it, which will also typically improve your grip by increasing friction between the bar and thumb.
If you do have really short thumbs or very small hands (especially when using a 20kg bar), the push of the webbing into the bar becomes even more important—focus on sinking that grip in as deep as possible. Remember also that over time, your hands will stretch to a degree and actually make it significantly easier.
First, push the webbing between the thumb and forefinger into the bar and wrap your thumb around it as much as possible. Then grab onto the thumb with the first fingers to pull it farther around the bar as you grip with the rest of your hand.
This is very important—don’t simply smash your thumb against the bar inside your fist; hook onto it with your fingers and pull it.
The thumb creates a ridge for the fingers to hook onto rather than just wrapping around a smooth bar and squeezing—not only does this make gripping something easier, but because it’s your own thumb that’s wrapped around the bar in the opposite direction, it’s magnifying your grip security.
The hook grip also balances the tendency of the bar to roll like a mixed grip does for a deadlift. In the hook grip, the fingers become the pronated hand and the thumb becomes the supinated hand, so that the bar will try to roll out of the thumb in one direction, and out of the fingers in the opposite, reducing the spinning element of grip loss.
Finally, be sure the bar is hooked into your fingers with your hand aligned with the angle of your arm, rather than trying to keep your hand square with the bar and the bar all the way in your palm.
If you find the hook grip feels weaker than a conventional overhand grip, I’m willing to bet it’s because you haven’t been taught how to do it properly (or you have extremely short thumbs).
Take the time to get it right and practice—condition your hands for it like any other part of your body for a new position or movement.
If your thumb hurts a lot, use FLEXIBLE athletic tape to wrap it, which will also typically improve your grip by increasing friction between the bar and thumb.
If you do have really short thumbs or very small hands (especially when using a 20kg bar), the push of the webbing into the bar becomes even more important—focus on sinking that grip in as deep as possible. Remember also that over time, your hands will stretch to a degree and actually make it significantly easier.
