How to use Hook Grip in Snatch!

[@olyliftingprogress8132]

THANK YOU GABRIEL I just hit a new snatch PR just because of this! It gave me so much more grip

[@gsincraian]

nice , congrats man. I'm glad it was helped you

[@shaky_lifts]

Applied this technique in clean, the bar feels lighter from the ground and easier to keep close during the second pull. Very useful tip!!!

[@gsincraian]

Great job!

[@shaky_lifts]

@@gsincraian can you make a video on bracing in the squat? I think it can help many lifters.

[@CB-sr8ee]

My whole thumb has been getting numb from trying to grip the crap out of the bar and pinching a nerve. Can’t wait to try this. Thank you!

[@gsincraian]

welcome, let me know how it will be after using this technqiue

[@Yupppi]

Very neat video! I don't think I've ever seen a video going to this detail about hookgrip. I definitely tried to get a full hand tight grip on the bar like you'd do without a hookgrip and it made the wrist angle feel odd and the hand almost always slipped a bit to a more comfortable position - but you don't want that mid pull.

[@faronyoung9609]

I watched this, tried it. Immediately whole technique just got so much cleaner. Bar stays closer because Im not death gripping the bar. Thanks so much! This video needs to be re-posted or gain more exposure somehow

[@gsincraian]

im glad it was helping too. I can do a better version in the future . good ideea. thanks

[@RafaelToscano]

Very nice information. I'm trying to learn the hook grip. When you try in the beginning it seems VERY counterintuitive, because I'm used my whole life, in regular gym exercises, to grab the bar without hookgrip. Yesterday I tried for the first time to do some clean pulls using it and was surprised I could do some reps. Of course the technique was all wrong, so this video came in PERFECT timing. Will apply these details and try to keep improving it. Thanks for the video, sir.

[@federicocarnebale]

Gabriel i tried this today and they are a game changers for reeeal, specially in snatch. Thank you man, watching from Argentina 🇦🇷🤙🏻

[@harambe1596]

Very well explained. This i feel will help me, because my coach tells me my wrists are to thigh for the overhead transition. Thank you mister, you are awesome

[@gsincraian]

Great to hear!

[@argent087]

i was aware of this proper method to hook grip before, but i have one question may be you or somebody else can answer it, on the snatch you start the pull with the hook grip and when you get the bar overhead you switch to thumb over grip? or you keep the hook grip when the bar is overhead? i ask this cause i saw zack telander snatch tutorial and he starts with the hook grip but at the top he switches to thumb over grip.

[@gsincraian]

depends how you prefer, personally I release the hook when barbell reach overhead !

[@argent087]

@@gsincraian thanks!!!

[@nickcustodi592]

Would you recommend a similar amount of pressure for the clean also?

[@cap3c187]

I’d also like to know that

[@evagenesiz7802]

I think you dont need to grip it hard you just need to hook it like "hook" does

[@callmeacutekitten8106]

Id assume its the same

[@gsincraian]

In the clean because the grip is narower you can hold it well even if you do mistakes. I'm using in the clean same like in snatch if it's helping you.

[@elcascomenda96]

Yeah just did a workout that had snatches.....and yep....gabriel the only one to explain the hook😊😊

[@gsincraian]

I'm glad that video helped you :)

[@jerksquatter]

Thank you! I was new to weightlifting last year, and this video is what got me started!

[@gsincraian]

I'm so glad!

[@thxnsry]

always thought i just have to hold it tight with hook grip. it always hurt my thumb bone in snatch. Will try this in my next session, however, it looks a bit lose in the hands and would lower my contact point.

[@gsincraian]

Good luck!

[@astrudlang7557]

You are mister lightning ⚡️ for me…thank you so much for explaining and clarifying!!

[@gsincraian]

You are so welcome

[@jameslam6554]

Nice video Gabriel, waiting for this!

[@gsincraian]

Hope you enjoyed it!

[@riccagiaco]

Thanks Gabriel, always what I need

[@gsincraian]

Glad to hear that!

[@alexandrepetrucci6767]

Im gonna try this tonight !

[@gsincraian]

Good luck

[@fededamian]

Thanks a lot for all the content you are creating Gabriel. I have a question I believe was not covered. Should you change to normal grip right after the end of the pull while dropping under the bar? I have a hard time keeping the hook grip with the bar over my head, locking elbows and going from the bottom overhead squat position to the top.

[@gsincraian]

welcome @fededamian Yes, if you can is better to release the hookgrip when you have barbell overhead, if not, you can start to have wrist issues sometimes.

[@delespai5592]

Nice one Gabriel! Always had a hard time with this. Got big snatch session tomorrow and I'll have a go with this. What weight did you compete at? Not related to this vid, but I just saw a short where you C&J 204kg like it's a warm-up lol

[@laluswoldeselassie2668]

very useful and very motivating information

[@gsincraian]

Glad to hear that

[@demoncore5342]

Thank you dude! You just taught me something wery important! As it is, I can't hook more than double overhand.

[@gsincraian]

Glad to hear it!

[@duchaneaux]

Gabriel, what’s your opinion about training with regular grip like Lasha does? Weightlifting House put out a video about Lasha training with a regular grip to help refine his technique, and only used hook grip for competition.

[@Sol-hm7ol]

tried this and hit a 30kg pr on my hook grip deadlift, it really does feel no different from straps. if i was in better shape for deadlifting im sure i could have gripped what ever i could pull.

[@gsincraian]

nice , congrats man

[@OrangeBarnacle]

Thanks for the video. Should the index finger be on the thumb knuckle, or index and middle fingers both on the same side of the knuckle, or one finger on each side of the knuckle?

[@Stolentoiletries]

Honestly best video on this topic I have seen. Great camera Angela and explainations!

[@tommiller5362]

This is incredibly useful!!

[@gsincraian]

im glad it was helpful

[@haroldpepete]

good advice, what happen if the lifter has a tiny hand and he or she can't grab the bar propertly because of his tiny hand?

[@eloiishya]

Such is life you tell them

[@jasonbaijens3378]

can't be helped, they will have to grip narrower or in extreme cases not use hook grip at all

[@Dwuboista]

I got a hand of a hobbit and women's barbell feels much better in my hand. I have however no problem to actually lift tho.

[@haroldpepete]

Tian tao said in an interview that he struggles in snatch because of his tiny hand

[@bigneymar]

Everyone can do the hookgrip, if you have small hands the only thing that changes is “how much your fingers will wrap around your thumb”. You can do it with 2 gingers too (thumb, index)

[@gabrielemanfrin2219]

That at the time was a game changer for me !!! Stil trying to master it with repetitions Try it guys !!

[@gsincraian]

Yeah , with practice it will be better every time.

[@rohanch07]

Got nerve damage on side of my thumb due to squeezing the barbell and resting all of the weight on my thumb. I will try this method and see if things improve.

[@cristian9365]

Same :/ my left thumb still feels somewhat weird after a week though it's getting better

[@rohanch07]

​@@cristian9365 Hey, I've fixed the problem with my thumb. I realized base of my thumb was getting squeezed under the barbell. I've adjusted the grip as the advice in this video. Now barbell rests in the middle-front part of my thumb. The numbness went away in 2 weeks even though I continued training my pulls. Hope this helps you.

[@cristian9365]

@@rohanch07 thank you man, I'll try it next time! And, so you didn't stop hook gripping while your nerves were recovering? Also, have you done RDLs with snatch hook grip?

[@rohanch07]

@@cristian9365 No, I never stopped hook gripping. I train heavy pulls only twice a week, and use hookgrip only for top 2-3 sets. So if you're pulling more frequently then you may have to give your grip a rest for couple of weeks. I haven't done RDLs with snatch grip but just regular deadlifts and cleans.

[@cristian9365]

@@rohanch07 alright, thank you for the information :) And I was asking because recently I tried snatch and hook gripping the bar in RDLs but it was so damn painful I couldn't perform more than 2 reps. Maybe if I try this method it would be better lol

[@Malygaro]

My hookgrip tends to feel loose when I grip with just 4-fingers. What I do is I take a normal grip, but starting with the pinky, and then I bring the thumb in. Five fingers feels way stronger for me, even though the first time I learned Hookgrip it was the way you're showing here. Do you know why five fingers feels so much more secure, so I can figure out what I'm doing wrong? Thanks Gabriel! My favorite weightlifter

[@gsincraian]

How tall are you ?

[@lucashu2646]

Following for a response from Gabriel! I have the same problem at about 172cm in height. Five finger grip (with the bar deeper in the palms) feels stronger for me, maybe because I have smaller hands. But maybe I just need more practice with the technique in the video

[@blackspitit]

I do regular grip for deadlift but now I am failing because of my hands, I don't want to use straps as I want to get stronger hands. I will try hook grip now.

[@gsincraian]

good luck

[@Supermandrama]

Should I apply this technique to cleans as well?

[@gsincraian]

yep, you can do it on the cleans too

[@zackariahp1873]

Would you recommend holding the hook grip from the pull to the front rack on a clean if you can do it?

[@Bertone4884]

Your English is damn good Gabriel, both names are correct, index finger and pointer finger!

[@gsincraian]

Thank you

[@smolboyi]

Stronger and smarter than me 😖

[@Sodo.Maxime]

thanks for the explaination

[@gsincraian]

You're welcome

[@stefangrozescu594]

Daca simti discomfort la nivelul degetului mare, ca si cum il strivesti sau il smulgi din articulatie, inseamna ca strangi prea tare bara?Si probabil si ca folosesti mai mult de 2 degete?

[@gsincraian]

exact.

[@riogen2826]

How are you learning english? you are learning so fast and it's so much better.

[@gsincraian]

Thank you! 😃 I started reading in english and listen podcast as well.

[@rauljimenez2436]

Very helpful 🤙🏼 vuelto loco

[@gsincraian]

great

[@TheChukso]

First time I watch a video well explained... I got an injury by doing it wrong, when I started at WL no one taught me how to do it so I did it my way... bad idea

[@gsincraian]

thanks

[@daniel8526]

I like this video, but I would like an even longer tutorial when you show the grip with the barbell. To me it looks like you let the top of your long finger tocuh the nail of the thumb adnd the index finger the side of the knuckle of the thumb.

[@smolboyi]

Thanks Gabriel! I recently hurt a finger joint in snatch :[

[@gsincraian]

welcome

[@smolboyi]

I think my problem is squeezing too much with pinkie and ring fingers

[@AnthonyGarcia-sy3yk]

I just try this today omg , so i was doing hook grip wrong all this time!!!! Thanks gabriel it does make a lot of difference besides my finger feel more comfortable the pulls feel more relax too , you are genius sir hehe 🙌💪..

[@gsincraian]

nice, I'm glad it was helped you

[@MP7185]

I struggle with hookgrip. It doesnt feel that I have the same control over the barbell..

[@gsincraian]

now you will not anymore :)

[@Dwuboista]

Interesting. Will surely try that out. It feels however slightly counterintuitive to me, as I lately realised I can exert more power more easily if I actually squeeze the behr.

[@gsincraian]

I see. then I assume your snatch is less then your bodyweight :)

[@Dwuboista]

@@gsincraian I move around 60 kilos and PR snatch is 70, close enough I guess

[@22448824]

Does any advanced lifter snatch as much with a hook grip as they can with straps? I feel not.

[@gsincraian]

depends if they know how to use hookgrip. more then 50% use wrong hookgrip , so it's obvious to snatch more with straps.

[@titanthrowscoach2902]

hooooly shit this is waaayy more comfortable

[@gsincraian]

definetly

[@monojhqm]

my hands are too small so i have to use my middle finger instead of the index

[@gsincraian]

I don't think that

[@elcascomenda96]

This is why I pay internet 😢

[@DonsTipZ]

Shhh dont give out too many secretsss

[@aroundandround]

Hoogreep.