How To HOOK GRIP (tutorial)

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In this video:

We discuss how to HOOK GRIP.

You’ve probably tried the hook grip and found it to be too painful to deadlift heavy weights

So you switch to mixed grip, but that feels a bit weird because it’s not symmetrical and you’re worried you might tear a bicep or something

In this video, I’ll tell you exactly how I deadlifted 300kg/661lbs with a hook grip, pain free and show you how to do it too!

So what actually is the hook grip and why would you even want to do it?

The hook grip is basically a double overhand grip, BUT, we are positioning the thumb in-between the fingers and the barbell

So the barbell compresses the thumb against the fingers and your hand can’t open

The hook grip is good for people who don’t want to use a mixed grip

Personally, I’m not a fan of the mixed grip

It’s hard to set my back in extension because I’m crooked side to side

It just feels awkward

And I’ve seen way too many videos of people tearing biceps

So if you want to use the hook grip, here are my tips to improve yours!

If you have any questions, leave them in the comment section of this video.

Thank you so much for watching & I hope this video helped you.
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Timestamps:

00:00-00:35 - Introduction
00:35-1:50 - What is the hook grip and why would you do it?
1:50-5:26 - How to improve your hook grip (step by step)
5:26-7:15 - Hook grip error #1 - trying to grasp the bar excessively
7:15-7:53 - Hook grip error #2 - rushing the hook grip
7:53-8:41 - Hook grip error #3 - too much hook gripping
8:41-9:11 - Outro
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Written & filmed by Ben Johnson

About me: I’m a competitive powerlifter with a Bachelors and Masters Degree in Sport & Exercise Science. I have been training for over 10 years and have coached hundreds of lifters to build muscle & gain strength. My competition best lifts are a 247.5kg (545lbs) squat, a 160kg (352lbs) bench press and a 300kg (661lbs) deadlift at 97kg bodyweight.
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Disclaimer: Ben Johnson is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Ben Johnson will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[Han-nkio]

good timing i just starting to learn hook grip this week

[dawgcat]

I owe you a big thank you, thanks to you I added 20 pounds to my bench in 2 months which is more than I added in the 6 months prior

[dfkt]

I watched many tutorials on hook grip and this was the most informative, thanks. Still think I am going to stick with mixed because my hands are small, and I don't have any discomfort or fear of tearing a biceps when pulling with mixed grip (as long as the elbows aren't flexed, I think the chances of that happening are pretty slim).

[moderatelyapathetic]

My little hands can’t hook grip for crap 😅

[thiagobp]

Great timing, coming across this problem trying out hook this morning, baby hands dont help.

[someguyik]

Really good advice. I want to reiterate that chalking up your thumb is super important. Gotta be careful with chalk though because some gyms get pissed about the mess it can make. Liquid chalk helps a little bit in this department, but it can still make a mess when it dries out.

[woffordwolf]

Ben if you ever come across a heavy sandbag, try to lift it to your shoulder. If you can do at least your (lean) bodyweight to your shoulder it is the beginning of true functional strength.😸

I do believe you will be able to do that because of your general strength, however you will quickly notice the muscles you have not trained sufficiently. Compared to your deadlift your sandbag to shoulder weight should be about 40%. So lets say you lift 300kg deadlift max, your sandbag to shoulder max will be about 120kg if you have good functional strength.
You will notice the weak link in the chain, for example a regular powerlifter may lack hand strength or bicep strength as well as stabilizer muscles in the back. Let us know if you ever try it

[joethompson]

Also, be aware you might not be able to unlock your phone with your thumbprint after a session 😂

[danstempky]

Would love to hear your thoughts on sumo deadlift vs conventional

[satrac]

Ben i stumbled on your channel and i really want to try this style of strength training. training to failure is really kicking my a55. i found my recovery is wrecked always feeling exhausted. i have to try a different approach

[brucejensen]

Interesting. I was alternate grip or what ever its called, then got scared about biceps from the bicep tear vids. Then started hooking my thumb in, because it was the only way to lift any decent weight, without any one telling me. Progress stopped, then i thought i am going to have to use straps on lifts i do with reps instead of readjusting my grip a few times

[Tikus]

I prefer alternating mixed grip technique, I use both left and right on different deadlift days, doesnt really matter if its a heavy or light day. I havent had any issues and always use good form, the bar just never moves awkwardly anymore, its locked to my shins, its just like with the hook grip, practice is key. Also, I havent needed to use straps so far.

[imhassane]

Hook grip felt natural to me, never had any pain with it and it makes lifting easier.

[drednac]

I have been using hook grip for years and it's still hurts as hell, but I deadlift only once a week. Before I actually start pulling I do something like a hook grip warmup which is I do set up my grip on/off repeatedly while pulling the slack out of the bar to feel the pressure and regrip until it feels good.

I have found out that if I don't do that I tend to grip it badly on the first set or two and it's just terrible. So I warm up like this, take a little break and then go for the sets. However, I have never become accustomed to the pain, it's endurable, but I have to say that I do the top set and all the back down sets with a hook grip. So I am not sure if I should simply do less, or do it more frequently to maintain a good form.

I have been deadlifting 4 days ago and my left thumb still hurts a little bit when I move it.

[mjd]

Was going to watch this video, but didn’t have the patience to watch you sip coffee.

[ChriSX]

hook grip with my fat palms and stubby fingers is hard. luckily i'm allowed to use straps in strongman!

[hutnugger]

How do you rate those Notorious Lift shoes mate?

[GepardiFin]

It was new to me that hook grip is used in power lifting. I was thinking that only olympialaiset weight lifters are using it.

[ozzyml]

I've been practicing hook grip but still don't feel as locked in as with mixed grip. Would you say some looseness/wiggle room is inherent in the hook grip? In any case, got to keep practising...

[raygaming-tamil]

Hook vs Mixed which has more potential To Lift more load and which is best