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  1. #1
    Research Associate adoboandryce's Avatar
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    Hook grip deadlift

    Does anyone here do hook grip deadlifts, and if they switched over from another grip (double overhand or alternate grip), why did you switch?

    Just started doing hook grip on my power cleans. I don't like how they feel right now, but I heard that they can help you lift heavier, and even on the deadlift.
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  2. #2
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    What exactly is a hook grip?
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  3. #3
    Research Associate adoboandryce's Avatar
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    Originally Posted by George Costanza View Post
    What exactly is a hook grip?
    just like an overhand, but your fingers over your thumb and squeeze down on it
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  4. #4
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    Originally Posted by adoboandryce View Post
    just like an overhand, but your fingers over your thumb and squeeze down on it
    it also keeps the weight of the bar off of your palms.

    hook grip is recommended by rippetoe.
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  5. #5
    Research Associate adoboandryce's Avatar
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    Originally Posted by T-mac View Post
    I switched to them to have a tighter grip on double overhand deads, it was uncomfortable for a few weeks now its second nature.
    is it stronger than the alternate grip though?
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  6. #6
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    Originally Posted by adoboandryce View Post
    is it stronger than the alternate grip though?
    Yes it is
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  7. #7
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    You should easily be able to grip alot more than you can lift on deadlifts with an alternate (mixed) grip. Most people that use hook on deads use it because they're scared of tearing a bicep.
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  8. #8
    Registered User rrich1's Avatar
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    Originally Posted by foxbody View Post
    Yes it is
    no.
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  9. #9
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    Originally Posted by dparm99 View Post
    You should easily be able to grip alot more than you can lift on deadlifts with an alternate (mixed) grip. Most people that use hook on deads use it because they're scared of tearing a bicep.
    Some avoid mixed grip due to the uneven torque on the spine. I usually start with double pronated then move to hook and only need alternating on max singles.
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  10. #10
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    Originally Posted by rrich1 View Post
    no.
    yes
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  11. #11
    Research Associate adoboandryce's Avatar
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    Originally Posted by SwiftyX View Post
    Some avoid mixed grip due to the uneven torque on the spine. I usually start with double pronated then move to hook and only need alternating on max singles.
    yeah i use double overhand for ramping up to my work set, and my heavy work set has always been alternate grip. i'll try out the hook grip and see how they fare for heavier weight. i have to admit i'm a little skeptical they're stronger than alternate grip, but i could be surprised.
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  12. #12
    Research Associate adoboandryce's Avatar
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    Originally Posted by rrich1 View Post
    it also keeps the weight of the bar off of your palms.

    hook grip is recommended by rippetoe.
    i only read that he recommended hook grip for power clean. didn't know he recommended it for deadlift.
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  13. #13
    Registered User rrich1's Avatar
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    Originally Posted by TexAss View Post
    yes
    not it isnt.

    read page 107 of Starting Strength and get back to me.
    Last edited by rrich1; 05-07-2010 at 08:40 PM.
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  14. #14
    Registered User rrich1's Avatar
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    Originally Posted by adoboandryce View Post
    i only read that he recommended hook grip for power clean. didn't know he recommended it for deadlift.
    yep. page 107-108 SS
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  15. #15
    Research Associate adoboandryce's Avatar
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    Originally Posted by rrich1 View Post
    yep. page 107-108 SS
    can you cite the statement he makes regarding hook grip over alternate grip? i read through it and couldn't find it.
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  16. #16
    Registered User warrior136's Avatar
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    Originally Posted by rrich1 View Post
    not it isnt.

    read page 107 of Starting Strength and get back to me.
    Get your head out of the books and try it for yourself. People who say "OMG READ PAGE X OF Y AND THATS YOUR ANSWER WRITTEN IN STONE THREAD CLOSED KTHXBI" need a swift kick in the face.

    When it comes to grip, it's whatever works for the person. Period. Some people prefer hook grip, others double overhand, others mixed grip, others alternating their mixed grip each set.

    As long as you overcome the imbalances in the programming that the grip type you use causes, you'll be fine.
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  17. #17
    Research Associate adoboandryce's Avatar
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    i think i've come to the conclusion that SS doesn't address the possibility of using hook grip in the deadlift. furthermore, i don't know of any data that shows the increased potential of using a hook grip versus an alternate grip on the deadlift. i just don't think it's ever been a big enough issue to address and create a controlled experiment.

    i think the only decision i can make using these new revelations is this: do exactly what i've been doing, and if i decide to try hook grip and it works better, switch to that.
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  18. #18
    Registered User Blizzard589's Avatar
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    I tried hook grip and unless I did something wrong it didn't seem that much stronger than regular double overhand and it definitely wasn't stronger than my mixed grip...

    I've heard all this mixed grip causes torque on the spine and increases likelihood of bicep tears and causes muscle imbalances and all that crap but the first two I've never noticed even the slightest hint of and the last one is easily fixed by alternating the mixed grip.

    I'm sure once you train your hook grip you could get it close to the level of your alternating but if it ain't broke...you know the rest...
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  19. #19
    Registered User rrich1's Avatar
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    Originally Posted by warrior136 View Post
    Get your head out of the books and try it for yourself. People who say "OMG READ PAGE X OF Y AND THATS YOUR ANSWER WRITTEN IN STONE THREAD CLOSED KTHXBI" need a swift kick in the face.

    When it comes to grip, it's whatever works for the person. Period. Some people prefer hook grip, others double overhand, others mixed grip, others alternating their mixed grip each set.

    As long as you overcome the imbalances in the programming that the grip type you use causes, you'll be fine.
    my head out of books? ask ANYONE pulling heavier weight and they use a mixed grip. i can fail on my hook grip but not when i use a mixed grip.
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    Originally Posted by adoboandryce View Post
    can you cite the statement he makes regarding hook grip over alternate grip? i read through it and couldn't find it.
    figure 4-8 page 110 basically the hook grip keeps the bar from slipping down the palm to the fingers (where it starts in the hook grip) to reduce callus development.
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    From my personal experience I have a much stronger grip when using the hook grip on deadlifts compared to double overhand. Don't know if it's stronger than an alternate grip. But, when starting with a hook grip it hurts man.
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    switch to hook

    I always warm up with double overhand and switched to mix around 90% 1rm. But after a year and getting up to 410 had some bad rip\low back pain I traced to the grip. I now use hook grip for all heavy sets. Took me a couple months of heavy dumbbell rows with the grip to get used to the feel and pain, but now I wouldn't go back.

    Frankly its like going from sneakers to weightlifting shoes on squat (or to barefoot). I am so much more solidly connected to the bar I can pull at 100% easier. Took a while but now setting PRs with the grip and back and hip pain all gone.

    I was always told by my oly buddies hook grip was to make your catch of a bar more secure, especially for snatch. I can also see how that holds true. Bar does not slip until grip completely fails.
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  23. #23
    facepulls on a daily! MyEgoProblem's Avatar
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    Stubby hand crew!
    Hook grip is not a winner for me personally lol
    I can barely clamp down on my thumb at all around the regular size oly bar..

    Is almost embarrassing :-)
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    Last Post: 08-12-2002, 01:44 PM
  5. Hook grip...
    By Powerlifter16 in forum Powerlifting/Strongman
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    Last Post: 04-01-2002, 05:20 AM

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