Is the hook grip as effective as the bulldog grip in press/jerk movements?
7 min read
Asked by: Santiago Morrin
Do you use hook grip for jerk?
The hook grip is used for lifts where the barbell is being pull away from the ground: snatch, hang snatch, clean, hang clean, deadlift, RDL. It isn’t typically used for pressing lifts or squats such as the jerk, push press, bench press, front squat, back squat etc.
Is hook grip the best grip?
Is the hook grip better? The hook grip cannot be classed as better in the sense that it is superior to other lifting techniques, but rather that it is a securer lift for heavy singles or competition lifts. Some lifters in particular have worries around the asymmetry of the mixed grip.
Why is hook grip better?
With the hook grip, the thumb is able to wrap farther around the bar than in a regular overhand grip, while the fingers are still able to wrap considerably, allowing more overall contribution to grip security. The hook grip also creates a system that balances the tendency of the bar to roll.
How much does hook grip help?
1) The hook grip allows you to lift more weight
In a study that took a group of weightlifters and asked them to test their max power clean with and without a hook grip, they were able to lift 6.6% more with a hook. That’s like turning a 150 kg power cleaner into a 160 kg power cleaner instantly.
When should you not use hook grip?
WHEN NOT TO USE HOOK GRIP
The only exception to not use the hook grip is during a WOD with high reps of Snatch or Clean, as in “Grace” or “Isabel”, calling for 30 reps for time. It may be challenging to maintain your grip with the rapid change of direction on the bar. In this case, it’s all forearm; tap and go.
Do all Olympic lifters use hook grip?
Who Uses the Hook Grip? Using a hook grip is standard in sports like Olympic weightlifting, however not all strength athletes will use them. That said, many lifers at higher levels feel that the hook grip is one of if not the strongest grip out there.
Is the hook grip safe?
The hook is an extraordinarily secure grip, but using it successfully requires at least average-sized hands and probably above-average thumb and finger mobility. And it’s virtually impossible to strengthen the hook grip using conventional grip exercises.
Can you lift more with hook grip?
While a mixed grip is not inherently bad, hook grip does offer a viable alternative that can help some lifters. So, to reemphasize the benefits of a hook grip, there is no possible strain on the bicep and it can make it easier to set your back tension.
Is hook grip easier?
Learning how to hook grip is very easy and usually just takes a few sets to understand it. However, getting accustomed to the pressure and friction from the hook grip takes about two weeks. The key is to use the hook grip frequently to shorten the time to acclimate your hands.
Does hook grip stop hurting?
Yes, hook grip thumb pain will go down but it never fully goes away. As you get more experienced, hook grip sensation will reach a point where it does not distract you when you train deadlifts.
Does hook grip cause nerve damage?
My only concern is… that hook gripping can eventually cause nerve damage or permanent numbness in the thumbs. Depends what you mean by “numbness.” If you mean it gets less sensitive to the pressure, that’s certainly true. If it weren’t nobody could ever adapt enough to use a hook grip on a heavy deadlift.
Where does hook grip hurt?
The hook grip places a relatively large amount of pressure on the thumb. As a result, it may cause pain or injury to the skin or thumbnail, although this can be overcome by regular training and gradually working with heavier loads. It generally takes up to 2 weeks to grow accustomed to the hook grip.
Which grip is best for deadlift?
double overhand grip
Take the double overhand grip. This is the classic way to hold the barbell, with both your palms facing you. This is the best grip to start with when you begin deadlifting, says Gentilcore. It’s the easiest, most intuitive, and probably the safest.
How do you wrap your thumb for a hook grip?
I start on the inside of my thumb I'd go around one time I try to get it pretty tight and not let it wrap or fold. Then I'll slightly bend my thumb. And go around the top now. And I screw up.
Why do Olympic lifters tape their thumbs?
Taping your thumbs with an elastic tape that allows flexing of your thumbs can help in reducing pain or injury of the skin and thumbnail. The hook grip will maximize efficiency in the lift and help you increase your Olympic lifts. The Maddox Method encourages all of our athletes to use a hook grip when Olympic lifting.
What tape do CrossFitters?
Weightlifting tape — also called hook grip tape — has helped me overcome each of these issues. It’s used by powerlifters, weightlifters, and CrossFitters to improve their grip and protect their thumbs when lifting heavy.
Is thumb tape allowed in powerlifting?
No watches or thumb wraps allowed, the only exception was the wedding ring. Just go through your federation’s rule book, it’s there. I use hook grip for deadlifts. For heavy weights, I need to wrap my thumbs with tapes otherwise it hurts.
What tape should I use for weightlifting?
Lift Genie tape is the official tape of USA Weightlifting. If you are a weightlifter, crossfitter, or powerlifter who hookgrips deadlifts, this tape is a must. The tape protects your thumbs and reduces sensitivity to hookgripping. Like me, once you use it, you will never lift without it again.
Can you wear elbow sleeves in USPA?
USPA Approved List of Powerlifting Gear for RAW Division. In RAW competitions, aka Modern RAW, you can wear a belt, wrist straps, elbow sleeves, knee sleeves, and a non-supportive singlet.
How do you tape up a callus?
Cut two strips of tape, each long enough to stretch from bottom of the wrist to tops of fingers. You’ll need one strip to cover your trouble callus (usually the middle or ring finger), and one to wrap around your wrist. If both calluses are an issue, cut an extra piece of tape (we’ll address that in step 6).
How do you train ripped hands?
Follow these easy steps.
- Clean your hand with soap and water. Gently rub soap and water around the affected area, but not directly in it. …
- Trim excess skin. …
- Apply RIPT’s Quick Fix with a bandage. …
- Stop working out. …
- Moisturize. …
- Let the new skin grow.
How do I keep my hands from ripping in Crossfit?
The best way to take care of rips that could keep you from training is to prevent them.
- HYDRATE YOUR HANDS. A great way that you can prevent rips is to moisturize your hands. …
- FILE, SHAVE, REPEAT. Shaving and filing down large and dominant calluses is in an excellent preventative measure for rips. …
- GRIP IT, DON’T RIP IT!
How do you train with a ripped callus?
Or cover the callus tear and you see there's a hole in the middle and that's that hole is used for the finger to slip into it. So you can make the hole by either poking. With a pen or a sharp object.
What is best for callus removing?
A pumice stone is the most classic callus remover of all time, and this is one great option.
Is it okay to clip off calluses?
It’s important to remember never to cut your calluses off or shave them. You may injure the tissue of your feet by cutting too far down into the skin. You can also get an infection from cutting too deeply into your skin.
