How to hook grip deadlift? Is it true that the hook grasp is better?

When you first start learning how to deadlift, you’ll come across a variety of grips when your legs and back begin to raise more weight off the floor than your hands can handle or are used to!

Most people begin with a double overhand grip, which involves wrapping your fingers around the bar while resting your thumbs on the sides.

How to hook grip deadlift
How to hook grip deadlift

However, as you gain strength and lift more weight, your deadlift may become too heavy, and your double overhand grip may begin to collapse. If that’s the case, there’s a grip called the Deadlift Hook that you may try.

What is the Deadlift Hook Grip, and how does it work?

The Hook Grip is wrapping four fingers over the top of the barbell, from index to pinky, and then trapping your thumb beneath them such that your thumb wraps around the bar beneath your fingers.

Wrapping your index and middle fingers over the tops of your thumbs and holding them there throughout the lift helps keep the bar in place and reduces the risk of losing your grasp. Because your thumb serves as a platform for your fingers to hook onto, you may draw your thumb further around the bar.

What is the Deadlift Hook Grip, and how does it work?

While the hook grip is Olympic-approved, it does require hands of at least average size. Those with smaller hands or thumbs may find it more difficult to keep their thumbs in position, so experiment.

Because it is a method used by Olympic weightlifters, the Hook Grip is Olympic certified. Olympic lifters were the first to use it because they couldn’t use straps in competition. As a result, one way to think of the Deadlift Hook Grip is that as you pull on the bar, your fingers should act like a pair of straps.

Is it possible to deadlift using the hook grip?

When it comes to deadlifting, the hook grip is a strong method. The main advantage of hook grip is that it is as strong (if not more so) than mixed grip, but without the asymmetry.

Is it possible to deadlift using the hook grip?

When opposed to a mixed grip, the added friction of the thumb against the bar makes the deadlift hook grip significantly better and hence stronger. Hook grip is frequently employed as an alternative to mixed grip since one hand is supinated and the other is pronated. The appropriate degree of tension on the shoulders lowers the danger of biceps injuries while also making it simpler to hold the bar on the legs and avoid slips and drops.

Another notable advantage is that it can help lifters enhance their positioning. The lifter will feel able to sit back in a position where they can tap into additional power from the hamstrings — one of the strongest parts of the legs – provided the grip is done correctly.

Is it true that hook grip is terrible for your thumbs?

The lifter’s thumbs begin to pain when using the hook grip, which is a common complaint. In many cases, this is due to lifters placing their thumb flat against the bar, crushing it under their fingers’ weight.

Is it true that hook grip is terrible for your thumbs?

To avoid this, make sure your thumb is wrapped around the bar beneath your fingers! The method gets its name from the hook-like sensation created by the index and middle fingers reinforcing the grasp.

To get used to the sensation, I recommend doing all of your warm-ups with the hook grip. You can wrap tape around your thumbs if necessary to provide some padding while you adapt. Avoid compressing your knuckles or thumbnails as well; ideally, your weight should be pressed against the tops of your thumbs.

Finally, it may seem self-evident, but it’s critical not to let go of the bar during the working set, even if it aches. This could result in the skin on your thumb being torn or worse.

Is it true that the hook grasp is better?

The hook grip is not better than other lifting techniques in the sense that it is a more secure lift for heavy singles or competitive lifts.

The asymmetry of the mixed grip is a source of concern for some lifters. Because you rarely switch which hand supinates and which hand pronates while using a mixed grip, you risk uneven muscle growth in the lats, traps, and lower back.

Is it true that the hook grasp is better?

This imbalance can cause excess force to be transmitted via the supinated arm’s bicep, putting the bicep at risk of tearing. Furthermore, because the pull is unequal, it is easy to wind up bending the hips/lower back (which is quite harmful).

This concern is mitigated by the hook grip’s natural ability to provide a more symmetrical and secure draw, reducing the likelihood of drops and accidents.

How can I get a good hook grip?

How can I get a good hook grip?

If you’re ready to give it a shot, here’s how to do it.

  1. Begin by wrapping your thumb around the bar and then surrounding it with your fingers. Between the fingers and the barbell, your thumb should be trapped – or pinched.
  2. Make sure your thumb is pressed into the bar and that you’re not squeezing over the knuckle.
  3. Execute a standard deadlift.
  4. When doing a repeat, do not let go of the bar, even if it is uncomfortable. Wait until the barbell is secure on the floor and you can securely untangle yourself without risking harm.

Who Makes Use of a Hook Grip?

Who Makes Use of a Hook Grip?

Although using a hook grip is common in sports such as Olympic weightlifting, not all strength athletes will do so. However, many higher-level lifers believe that the hook grip is one of, if not the strongest grip available.

Combining a mixed grip (one hand down, one hand up) with the hook grip can improve overall pulling performance for powerlifting and strongman competitors (or simply go double overhead and use the hook grip).

The Hook Grip’s Advantages

The Hook Grip’s Advantages

When understanding and employing the hook grip in training and competition, any level lifter will discover the following two benefits of the hook grip.


When deadlifting, lifters commonly utilise a mixed grip, in which one hand grips the bar with the palm down and the other grips the bar with the palm up. Many people like to use a mixed grip, however it can cause asymmetries and increase the risk of injury.

Some lifters will develop unilateral slouching of one shoulder as a result of the asymmetrical grip over time, causing a ripple effect of rotational pressures on the upper back and spine. Furthermore, if a lifter fails to maintain adequate alignment, one shoulder may be subjected to a greater degree of internal rotation than the other, potentially causing problems down the line.

While I’m not opposed to using a mixed grip, I believe it should be used sparingly and that lifters should focus on mastering the hookgrip with a double overhand grip for the most of their training.


The biceps and the biceps tendon can be overworked when using an open grip (biceps pointing forwards).

Some lifters may experience other difficulties during a deadlift, such as limited hip mobility or a lack of back tension, causing them to pull with their arms. This is especially dangerous for stronger and more experienced lifers who are lifting hundreds of pounds/kilos.

The hook grip can help maintain a secure grip without needing to employ a mixed grip by limiting the amount of time the biceps are exposed during the draw.

Another hook grip suggestion

Another hook grip suggestion

While this isn’t a required step in mastering the hook grip, it can aid in the reinforcement of a stronger grip and speed up the learning process. Consider grabbing the bar/handle with not only the thumb and index finger, but also THE PINKY FINGER when employing the hook grip (or any grip for that matter).

Wrapping the pinky finger over the bar/handle aggressively can help you secure the grip throughout the entire hand and engage the lats even more.

F.A.Q how to hook grip deadlift:

Should you hook grip deadlift?

When it comes to deadlifting, the hook grip is a strong method. The main advantage of hook grip is that it is as strong (if not more so) than mixed grip, but without the asymmetry.

How do you get used to hook grip?

Because adapting to this is tough, the best answer is to change your grip. You can start afresh by pressing the web between your index and thumb deeper into the bar with your index and thumb. You might also try wrapping your fingers around your thumb a little tighter. You can also try moving your thumb further across your palm by internally rotating it.

How much does hook grip add to deadlift?

(Each inch your shoulders are in front of the bar reduces your Deadlift by about 10-15 pounds.) So I attempted the Hook Grip Deadlift and worked my way up to a flawless 455-pound Deadlift before cutting it. That was a weight I could get at the time, but it wasn’t easy, so I knew I was onto something.


The hook grip is not only advised for performance advantages, but it is also a wonderful strategy to reduce biceps strain as you advance in your lifting career, and it is absolutely required for Olympic lifts (snatch and clean).

Use the step-by-step instructions above to master the hook grip and start developing your grip strength today!

And this article will help you answer the following questions about how to hook grip deadlift:

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  • mixed grip deadlift
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  • hook grip deadlift reddit
  • reverse grip deadlift
  • hook grip deadlift vs mixed
  • best deadlift grip
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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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