To Hook or Not...That is the Question

Well, hello hello to you Dirty Gymers and everyone around the world who is reading right now!

 I want to give  a big THANK YOU to Marcus and Casey for this opportunity! I hope that right now all gyms are open, the restrictions are long gone and you're reading this after a grueling training session. 

I say we start on our first "date" with what I think is the most important facet of grip, the deadlift grip selection. The most commonly used is the mixed grip. Yes, it's easier, not so painful but for me it's questionable. I say this because I’ve never felt 100% that my grip would be strong enough to lift a weight that my body is capable of when implementing the mixed grip.  

Now I know what you’re thinking…. I’ve never lost a single deadlift man, what are you talking about? Think about  when you’re deep into volume sets and using straps, to save your hands… Where is your grip, oh double overhand. Is this really training your grip for the mixed grip you use? Are you letting the bar drift down into your fingertips, because the strap tension allows you to? Oh,well maybe your grip isn’t as good as you thought! 

STRAPS! Throw them in the can. Stop using them! I mean are you really even doing so much volume your hands are beat up? Or are you simply using them as an ego boost?

If you want a better grip, start again with a HOOK GRIP! Everyday, for every lift from the floor, deadlifts, cleans, full cleans, I even use it while doing rows! You know what, I’ve never lost a single deadlift from grip, and feel much more secure in general. I am not one of the best powerlifters, more mediocre, but I am 1000% sure that I will not lose a lift from my grip strength! So use it as much as you can, first it's so so so painful, but then you'll never go back to mixed grip!NEVER! 

Actually experimenting with hook grip was the start to my transition to Grip Sport Training.  Some of my bests being :236kg at 50mm Napalms Nightmare (a double rolling handle that is rotating like crazy) and over 170kg at 60mm. 

Ok, So How do I Start?

  • Make sure when setting your hook, you place the webbing of your hand on the bar first, then wrap the thumb and fingers overtop. This will give you counterbalanced tension between your thumb and fingers, and ultimately allow the bar to be seated lower in your hand.

  • Start utilizing the hook grip with warm-up weights, slowly increase your threshold over time.

  • You can tape your thumb for training, this will not decrease the pain felt initially but help your skin from becoming damaged and increase friction for the fingers.. (Note: This is not allowed in competition in a lot of powerlifting federations...simply a training tool)

  • For an even quicker transition...utilize timed holds, this could be with a barbell, dumbbell, kettlebell or grip handle (like the rolling thunder).

  • BE PATIENT!

Why???

  • The hook grip allows for the bar to be placed lower in your hand...making your lockout a shorter range of motion.

  • With the counterbalance coming from tension of the thumb and hands versus the opposition of grip as in the mixed grip, the lifter is able to keep tension out of the bicep more effectively. 

  • Finally the hook grip, since it involves both hands being pronated, results in more equal tensioning of the lats. Overtime leading to less discrepancies muscularly from side to side. The imbalance effect has been studied by (Lehman, 2005, Lehman et al., 2004., Noe et al., 1992)

In the end, that was my first(and hopefully not my last) article here for grip strength! If you are still reading it now, I guess that means on some level you liked it and you are anticipating for more!

 From me, I wish you to stay injured free, be in a good health and stay safe, bye! 

-Panagiotis Kalamidas


References:

Lehman, G.J., Buchan, D.D., Lundy, A., Myers, A. & Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic Medicine, 3, (1), 4.

 Lehman, G.J. (2005). The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activation During the Flat Bench Press. Journal of Strength and Conditioning Research, 19, (3), 587-591.

Noe, D.A., Mostardi, R.A., Jackson, M.E., Porterfield, J.A. & Askew, M.J. (1992). Myoelectric Activity and Sequencing of Selected Trunk Muscles During Isokinetic Lifting. Spine, 17, (2), 225-229

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