I cannot for the life of me get Hook Grip to work

[Ironface]

Anything past 3 plates and it’s 50/50 whether my thumb will slip or not.

How do people make it look so easy....(srs)

Looks like my options are either risk an exploding distal biceps tendon every time I deadlift or be a pussy and use straps

[Nicklol]

Yeah i tried and its weird.
I dont want to use mixed grip because thats cheating or will give imbalances. I do double overhand but my grip usually fails. Wonder if carpal tunnel from gaming for 20 years contributes to weak grip

[UnkleDolan]

Get stronger and don't egolift you little *******,

Always lul when people say they can't grip the bar or they can't get the dumbbell in position

The guy who can't get the dumbbells up for shoulder press and ask for people to help toi get them in position, always end up doing 1-3 crappy snapcity reps

[AgentSkyhawk]

I do hook grip when my overhand grip start to get Low on fuel during the 4-5th set, depending on what weight I'm using. It's the side grip, not the main grip
But that chit is a bitch to use. articles that spoke on it like T nation just said to toughen it out by keep doing them. But it does feel like my thumbs gonna fcuking explode

[Ironface]

Yeah i tried and its weird.
I dont want to use mixed grip because thats cheating or will give imbalances. I do double overhand but my grip usually fails. Wonder if carpal tunnel from gaming for 20 years contributes to weak grip

People say mixed grip has the potential for imbalances but I’ve legit never seen someone who I thought “damn his left lat/trap/rhomboid/whatever is bigger than his right”. Also everyone has muscular imbalances to some extent.

Only reason I stopped doing mixed grip is because after watching bicep tear compilations on YouTube I realised that every single one of them was from a supinated arm on mixed grip.

[Schnitzl]

Do pullups every day. I do 4 plates overhand ez, back fails before grip

[Peacening]

I want to assume you're doing it wrong . Are you really letting your fingers pinch the FUK out of your thumb into the bar? It should definitely be working well past 315 even if you have a real weak grip and it should be extremely painful for the tips of your thumbs.

That said I feel like bicep tears happen when people's biceps are tense... If you flex your tri's during setup and while breaking off the floor it really shouldn't be that risky imo. Mixed grip was pretty universally used for decades in pl competition. I feel like it became a huge "risk" around 2010 when PLing blew up into this huge thing and lots of new people were competing who didn't train in big groups where this setup trick could be emphasized or passed down.

Personally I always take the risk because hook grip is not safe for rep work and I never felt as strong with straps but that's just me.

[LinuxJon]

I don't wanna sound like a dick, but are you sure you're doing it right?

If so, make sure you're chalking both sides of your thumb. It's like fukkin magic. I could pull like 200lbs more hook than I could double overhand.

[Ironface]

Get stronger and don't egolift you little *******,

Always lul when people say they can't grip the bar or they can't get the dumbbell in position

The guy who can't get the dumbbells up for shoulder press and ask for people to help toi get them in position, always end up doing 1-3 crappy snapcity reps

Wtf?

Only twinks can double overhand their DL work sets. If my posterior chain can get 8-10 reps but my double overhand grip can’t even lift it once without the bar rolling out my hands, how TF am I going to effectively stimulate my posterior chain?

Also this is completely different to ego lifting with DBs. I know you disagreed with my advice in the Exercises forum but your strawman, ad hominen attacks and neg was enough bro. Btw my advice was actually sound despite whatever bodybuilding broscience you’ve been reading in Flex magazine

I do hook grip when my overhand grip start to get Low on fuel during the 4-5th set, depending on what weight I'm using. It's the side grip, not the main grip
But that chit is a bitch to use. articles that spoke on it like T nation just said to toughen it out by keep doing them. But it does feel like my thumbs gonna fcuking explode

For me it’s not the pain...your thumbs adapt pretty quickly but chit just doesn’t feel secure

[Peacening]

People say mixed grip has the potential for imbalances but I’ve legit never seen someone who I thought “damn his left lat/trap/rhomboid/whatever is bigger than his right”. Also everyone has muscular imbalances to some extent.

Only reason I stopped doing mixed grip is because after watching bicep tear compilations on YouTube I realised that every single one of them was from a supinated arm on mixed grip.

People always talk about upper back imbalances from mixed grip but I think the real imbalance happens at the hips. The bar will tend to rotate away from the body on your underhand side and toward the body on your overhand side. To stop the bar from rotating your body will use different muscles in each side and you probably won't realize it's happening. Watch the video below starting at 2:50 this is the only place I've seen someone explain this but it is huge.

[Ironface]

I want to assume you're doing it wrong . Are you really letting your fingers pinch the FUK out of your thumb into the bar? It should definitely be working well past 315 even if you have a real weak grip and it should be extremely painful for the tips of your thumbs.

That said I feel like bicep tears happen when people's biceps are tense... If you flex your tri's during setup and while breaking off the floor it really shouldn't be that risky imo. Mixed grip was pretty universally used for decades in pl competition. I feel like it became a huge "risk" around 2010 when PLing blew up into this huge thing and lots of new people were competing who didn't train in big groups where this setup trick could be emphasized or passed down.

Personally I always take the risk because hook grip is not safe for rep work and I never felt as strong with straps but that's just me.

I’ve managed 375 hook grip but that was a fluke...today I dropped 352, slipped right out of my hands. Feel like I’m done with hook grip because I’ve used it on and off for the past 18 months and it still is nowhere near what I can handle with straps or mixed. I squeeze as hard as I humanly can but it still feels flimsy as hell

Also, hook grip for reps...no thanks Jeff

I don't wanna sound like a dick, but are you sure you're doing it right?

If so, make sure you're chalking both sides of your thumb. It's like fukkin magic. I could pull like 200lbs more hook than I could double overhand.

Tbh I’m probably not. Have never used chalk either - I really should get some.

I’ve watched endless videos on hook grip, they make it look so easy but for me the setup takes forever and as soon as I start pulling it feels like it’s going to slip

People always talk about upper back imbalances from mixed grip but I think the real imbalance happens at the hips. The bar will tend to rotate away from the body on your underhand side and toward the body on your overhand side. To stop the bar from rotating your body will use different muscles in each side and you probably won't realize it's happening. Watch the video below starting at 2:50 this is the only place I've seen someone explain this but it is huge.

Luckily I’ve never had any issues with windmilling during mixed grip deadlifts

[John Promise]

-incorporate grip work into your routine...grab the heaviest pair of DBs and just hold them as long as you can
-like LinuxJohn says, get some chalk, but make sure your gym allows it first
-when you lose the grip, let the bar drop. I wouldn't be surprised if the injuries come because people are try to hold on too long.

[Ironface]

Fuk I just wrote a lengthy reply and when I clicked submit got an error...fuk my internet.

I want to assume you're doing it wrong . Are you really letting your fingers pinch the FUK out of your thumb into the bar? It should definitely be working well past 315 even if you have a real weak grip and it should be extremely painful for the tips of your thumbs.

That said I feel like bicep tears happen when people's biceps are tense... If you flex your tri's during setup and while breaking off the floor it really shouldn't be that risky imo. Mixed grip was pretty universally used for decades in pl competition. I feel like it became a huge "risk" around 2010 when PLing blew up into this huge thing and lots of new people were competing who didn't train in big groups where this setup trick could be emphasized or passed down.

Personally I always take the risk because hook grip is not safe for rep work and I never felt as strong with straps but that's just me.

Yeah I probably am tbh. I always squeeze the bar against my thumb as hard as humanly possible even on warmups. Most I got with hook grip was 375 but I feel like that was a fluke. Today I dropped 352, slipped right out of my hands.

Also, hook grip for reps...no thanks Jeff.

I don't wanna sound like a dick, but are you sure you're doing it right?

If so, make sure you're chalking both sides of your thumb. It's like fukkin magic. I could pull like 200lbs more hook than I could double overhand.

No I’m not sure I’m doing it right. However, I’ve watched endless videos on hook grip - Dr Deadlift, Ben Pollack, Omar Isuf, even Rippletits. They make it look so easy...I don’t get it.

Never tried chalk before - really should get some.

-incorporate grip work into your routine...grab the heaviest pair of DBs and just hold them as long as you can
-like LinuxJohn says, get some chalk, but make sure your gym allows it first
-when you lose the grip, let the bar drop. I wouldn't be surprised if the injuries come because people are try to hold on too long.

- Grip strength isn’t the problem. I can close a #2 Captains of Crush for reps easily.
- Might get some chalk. I have a home gym so this isn’t a problem
- The bar drops anyway. I don’t have any control of it. Once my thumb unlocks, it’s game over.

[EoR]

I used a pronated grip for all my deadlifts including my 1RM. I don't deadlift anymore though. I tried hook grip as well but it was too awkward, besides my grip was never the reason for failing a 1RM attempt.

[Ironface]

I used a pronated grip for all my deadlifts including my 1RM. I don't deadlift anymore though. I tried hook grip as well but it was too awkward, besides my grip was never the reason for failing a 1RM attempt.

Don’t see how this is possible. What was your 1RM?

[CeBKa]

i recently started to do it myself and my thumbs fuks me up anything above 4 plates, it takes some weeks to get used to it.

[bfdehewdbyywhn]

I pull mixed

[Ironface]

i recently started to do it myself and my thumbs fuks me up anything above 4 plates, it takes some weeks to get used to it.

Watched this vid atleast 3 times and still can’t get it to work. Even the internally then externally rotate shoulder cue doesn’t help

I wish it was an issue of pain rather than a mechanical issue. I can barely hook grip more than I can double overhand

[Ironface]

I pull mixed

Aren’t you worried you’ll end up in a cast for 6 months and out of pocket $10,000-$15,000? One unlucky rep is all it takes.

Fuk I miss mixed grip

[bfdehewdbyywhn]

Aren’t you worried you’ll end up in a cast for 6 months and out of pocket $10,000-$15,000? One unlucky rep is all it takes.

Fuk I miss mixed grip

I know a guy who pulls 700lbs mixed grip no issues. if you’re scared just buy straps

bicep tear is just bad luck

1000lb+ mixed grip

[bfdehewdbyywhn]

Larry wheels tore his bicep with 200lb stone double overhand



within less than a year deadlifting 900lbs+

[Ironface]

I know a guy who pulls 700lbs mixed grip no issues. if you’re scared just buy straps

bicep tear is just bad luck

1000lb+ mixed grip

Magnusson, what a beast. Remember watching this years ago

[Ironface]

Larry wheels tore his bicep with 200lb stone double overhand



within less than a year deadlifting 900lbs+

Not surprising considering steroids are known to create an exaggerated disparity between tendon and muscle strength

[Loochi]

Hey op.

I used to pull mixed but:
1. Scared of bicep tear (even though not strong enough for that to happen due to natty poverty str)

2. 1 trap and 1 lat became more dominant aesthetically

Hook grip used to hurt me alot but what I did was..

1. Work up to a max set of 5 with hook grip that felt natural / bearable.. EG 135lbs this week.. next week 185lbs.. hurts? Stick to 185lbs until next week etc

And within no time, I am now conventional deadlifting 510lbs for 5 reps using hook

Also straps are not cheating. If you got 6 sets why not use hook on sets 1 and final set and use straps inbetween ?

Don't give up.

[MNGA1]

Hook grip only works for people with large hands and long fingers. Embrace your manletism and go mixed grip with chalk if powerlifting or use straps and double overhand if bbing.

[Johnez]

Damn lot of good tips in here

[iwant2beswole]

used to hook grip when I was into deadlifting as heavy as possible and always had to use extra chalk. easier for fingers to slip otherwise.

[peterplsss]

You have to use chalk and not be a poosy srs. Grip the thumb hard af and get your fingers over it as much as possible. It will hurt your thumb a lot at first, but it will get used to it. Also anything over like 3-5 reps heavy and it isn't ideal because your hand will start sweating through the chalk. For me at least

[Ironface]

Hey op.

I used to pull mixed but:
1. Scared of bicep tear (even though not strong enough for that to happen due to natty poverty str)

2. 1 trap and 1 lat became more dominant aesthetically

Hook grip used to hurt me alot but what I did was..

1. Work up to a max set of 5 with hook grip that felt natural / bearable.. EG 135lbs this week.. next week 185lbs.. hurts? Stick to 185lbs until next week etc

And within no time, I am now conventional deadlifting 510lbs for 5 reps using hook

Also straps are not cheating. If you got 6 sets why not use hook on sets 1 and final set and use straps inbetween ?

Don't give up.

You have to use chalk and not be a poosy srs. Grip the thumb hard af and get your fingers over it as much as possible. It will hurt your thumb a lot at first, but it will get used to it. Also anything over like 3-5 reps heavy and it isn't ideal because your hand will start sweating through the chalk. For me at least

Guys did you read the OP? The issue isn't pain, it's the fact that my thumb slips off before I can get to any real weight

Hook grip only works for people with large hands and long fingers. Embrace your manletism and go mixed grip with chalk if powerlifting or use straps and double overhand if bbing.

I don't compete so probably gonna stick to straps. If I ever decide to compete, I'll cross that bridge when I come to it. Just miss the feel of heavy iron in my hands

[FrankGrimes29]

Chalk. And it helps to have long thumbs. Never felt like any weight was close to dropping when using it.

Just don't do it for high reps. Did it with a set of 20 and never again.