{"id":113200,"date":"2020-06-04T16:27:49","date_gmt":"2020-06-04T21:27:49","guid":{"rendered":"https:\/\/www.artofmanliness.com\/?p=113200"},"modified":"2021-05-31T08:12:46","modified_gmt":"2021-05-31T13:12:46","slug":"how-to-hook-grip-a-barbell","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-hook-grip-a-barbell\/","title":{"rendered":"How to Hook Grip a Barbell"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-113219 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hookgrip_header.jpg\" alt=\"Man holding rode.\" width=\"650\" height=\"400\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hookgrip_header.jpg 650w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hookgrip_header-372x230.jpg 372w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hookgrip_header-320x197.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hookgrip_header-640x394.jpg 640w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/p>\n<p>As you increase your weight in your <a href=\"https:\/\/www.artofmanliness.com\/articles\/how-to-deadlift\/\">deadlift<\/a> or in Olympic lifts like <a href=\"https:\/\/www.artofmanliness.com\/articles\/clean-and-power-clean-technique\/\">cleans<\/a> and snatches, <span class=\"il\">grip<\/span> becomes a limiting factor. As the weight gets heavier, the bar has a tendency to roll in your hands, making holding onto it for the duration of the lift difficult or even impossible. One way to counter the limiting <span class=\"il\">grip<\/span>&nbsp;factor on the deadlift is to assume an alternate&nbsp;<span class=\"il\">grip &#8212;<\/span>&nbsp;or &#8220;mixed&nbsp;<span class=\"il\">grip&#8221; &#8212; <\/span>with one hand supinated (underhand) and one hand pronated (overhand). As the bar starts to roll out of the fingers of the pronated hand, it is at the same time rolling into the fingers of the supinated hand, and vice versa.<\/p>\n<p>The disadvantage of the mixed&nbsp;<span class=\"il\">grip<\/span>&nbsp;is that it loads your shoulders asymmetrically. Your prone arm is held in internal rotation and the supine side is in external rotation. Often this causes a \u201cwindmilling\u201d effect on the supine hand in which the barbell rotates away from you during the pull. Windmilling makes the lift less efficient and much more difficult as you now have to spend extra effort controlling the bar. A swinging bar can also pull your back out of extension as the bar will suddenly become more difficult to lift.&nbsp;<\/p>\n<div>Also, you can&#8217;t use a mixed&nbsp;<span class=\"il\">grip<\/span> when you perform the Olympic lifts. So what&#8217;s a dedicated lifter to do?<\/div>\n<div>&nbsp;<\/div>\n<div>Enter the&nbsp;<span class=\"il\">hook<\/span>&nbsp;<span class=\"il\">grip<\/span>.&nbsp;<\/div>\n<div>&nbsp;<\/div>\n<div>With a&nbsp;<span class=\"il\">hook<\/span>&nbsp;<span class=\"il\">grip<\/span>, you wrap your thumb around the bar, and then place your fingers over your thumb. This traps your thumb between your fingers and the bar, which creates more friction between your hands and the bar, which in turn improves your <span class=\"il\">grip<\/span>. The&nbsp;<span class=\"il\">hook<\/span>&nbsp;<span class=\"il\">grip<\/span>&nbsp;is uncomfortable at first, but your hands will adapt.&nbsp;<\/div>\n<div>&nbsp;<\/div>\n<div>Here&#8217;s a quick walk-through on what this should look like:<\/div>\n<div id=\"attachment_113210\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-113210\" class=\"wp-image-113210 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbaround1jpg.jpg\" alt=\"Step1: Wrap your thumb around the bar first.\" width=\"500\" height=\"460\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbaround1jpg.jpg 500w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbaround1jpg-320x294.jpg 320w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><p id=\"caption-attachment-113210\" class=\"wp-caption-text\">Wrap your thumb around the bar first.&nbsp;<\/p><\/div>\n<div id=\"attachment_113217\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-113217\" class=\"wp-image-113217 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/Photo-Jun-04-10-32-46-AM.jpg\" alt=\"Step 2: wrap your fingers around your thumb.\" width=\"500\" height=\"401\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/Photo-Jun-04-10-32-46-AM.jpg 500w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/Photo-Jun-04-10-32-46-AM-320x257.jpg 320w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><p id=\"caption-attachment-113217\" class=\"wp-caption-text\">Then wrap your fingers around your thumb. Your fingers should only cover the top of your thumb, staying above the first knuckle. It should feel like your fingers are pulling your thumb around the bar even more.&nbsp;<\/p><\/div>\n<div id=\"attachment_113218\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-113218\" class=\"wp-image-113218 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbmail.jpg\" alt=\"Step 3: Don't simply press down on your thumbnail.\" width=\"500\" height=\"361\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbmail.jpg 500w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/thumbmail-320x231.jpg 320w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><p id=\"caption-attachment-113218\" class=\"wp-caption-text\">Don&#8217;t simply press down on your thumbnail. It hurts more and won&#8217;t give you any grip benefit.<\/p><\/div>\n<div id=\"attachment_113213\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-113213\" class=\"wp-image-113213 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/knuckle.jpg\" alt=\"Step 4: Don't press down on the top of&nbsp; your knuckle.\" width=\"500\" height=\"425\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/knuckle.jpg 500w, https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/knuckle-320x272.jpg 320w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><p id=\"caption-attachment-113213\" class=\"wp-caption-text\">Also, don&#8217;t press down on the top of&nbsp; your knuckle. That just hurts too.<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>As you increase your weight in your deadlift or in Olympic lifts like cleans and snatches, grip becomes a limiting factor. As the weight gets heavier, the bar has a tendency to roll in your hands, making holding onto it for the duration of the lift difficult or even impossible. One way to counter the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":113233,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"anyone","activitypub_status":"","footnotes":""},"categories":[230,7],"tags":[],"class_list":["post-113200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health-fitness"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hook_grip_blank-538x280.jpg","aom":"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hook_grip_blank-372x230.jpg","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hook_grip_blank-320x197.jpg","reactor-640":"https:\/\/content.artofmanliness.com\/uploads\/2020\/06\/hook_grip_blank-640x394.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Benefits of a Hook Grip for Barbell Lifts | Art of Manliness<\/title>\n<meta name=\"description\" content=\"What&#039;s a dedicated lifter to do when the weight itself interferes with your grip? 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