Hook Grip or Mixed Grip: Which Is Better for Deadlifting?

In powerlifting, there are two main grips used for deadlifting: the mixed grip and the hook grip.
In this video, we will discuss the pros and cons of each grip in detail. Ultimately, the best way to decide which grip is right for you is to experiment with both and see which one you prefer.
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[@hipdrive]

Id rather tear my thumbs infinity times than risk a bicep tear, no matter how small the risk is

[@joederbyshire_]

would love to use hook grip but my fingers literally arent long enough to do it. i can not get my thumb parallel on the bar and have my fingers succesfully hold onto my thumb. can only just get them holding diagonally. just gonna hope being lifetime natural will reduce my chances of a tear 🤣

[@hipdrive]

@@joederbyshire_ are you using a normal diameter bar? It should be doable for everyone just needs smart hand positioning. Ive seen even tiny people hook grip

[@joederbyshire_]

@@hipdrive think im using a 28.5mm bar at the moment. ill give it another shot but the fact that my thumb hasnt regained all feeling nearly two days later from my first attempt is a lil worrying.

[@hipdrive]

@@joederbyshire_ you are probably overtucking your thumb if you are feeling nerve issues like that. Try to grip with two fingers on the edge of your thumbs "meat". Carefully pull slack on the bar until you feel the pressure where it should be on the thumb, focused on the flesh and not the nail or joint. 28.5 bars are harder to hook grip but should be doable with practice

[@spaghettiman426]

That’s only a concern if you have caca bicep mobility and are on steroids.

[@TheEnvelopeOZ]

Really enjoyed this as it's something I've been pondering, great advice on the mixed grip avoiding bicep injury.

[@MelbourneStrengthCulture]

Glad you liked it!

[@Tom-vv1zs]

quality is next level

[@MelbourneStrengthCulture]

We out here doing our best!

[@joeysung311]

The professionweakguy shoutout for the hook grip influencers haha

[@markarthur1083]

hook grip everytime

[@talianewfieldd]

This is awesome, content is 10/10 and also got to learn something :)

[@MelbourneStrengthCulture]

Thank you! Let us know if there’s other stuff you’d like to see us cover

[@atobar1208]

love the hoodie you are wearing. are they for sale by any chance? also very informative video. loved that you included someone who has used both and gave pros and cons for both grips.

[@jelania]

great video! would like to add that the vast majority of the bicep tears you see are in enhanced lifters. also whether you are using a power bar or deadlift bar can make a difference in the grip you choose

[@karan_fitness_club3929]

Thankyou sir ❤

[@dewastatorPL]

Amazing!!!❤❤

[@catedoge3206]

id rather have torn thumb skin (my hookgrip style is soft so i never have that problem ;) ) than a potential bicep tear. compare bicep tear from hookgrip users to mixed grip and you'd have a disproportionate of 0 to a lot. i can train grip elsewhere. heck i use straps for my back off sets. Hangs. Carries. Heck deadlift holds, rack pull double overhand holds. Hookgrip is painful at first then less so after, is cooler (looks like double overhand to normies) and promotes putting time on your deadlift setup.

[@06alepea1]

Nice lil callout on A-Wrong. The guy loves feet way too much.

[@MelbourneStrengthCulture]

Had to be used for some B Roll

[@redcat608]

So mixed grip doesn’t cause imbalances?

[@user-ux8qx7hm6f]

I feel like with a mixed grip you still risk the tear of your biceps because your biceps brachii does supination so it is contracting. I think it's just a matter of improving grip strength. I think Hook method is the best.

[@glennmorren2892]

Its not about training towards symmetry, its about not promoting it. Which is the case with mix grip; bicep strain and tears, imbalance in agonistic and synergistic back muscles, imbalanced use of erector spinea, different pulls and tensions around the shoulderblade, different pulls on trap. descendens as well If done optimally than sure all should fair and fine but most do not have that level of muscle control nor coordination Not saying mix grip is bad, but it does have it downsides Rather train whilst trying to keep my body straight than to be able to add 20-30kg more or smth but damage and train towards crookedness Especially with the weight that one works with If one wants to purposefully go for increase in max weight than guess mix is all fine when learned correctly But otherwise for people just training and not going professionally/high level rather use hook grip/a symmetrical grip (idk if there are more viable ones)