The EASIEST Way To Learn Hook Grip (Anyone Can Do It)

[@OmarIsuf]

A lot of people have been asking me about hook grip, it is probably the #1 question I get these days about my deadlift. It took me awhile to get hook grip down. I tried years ago and it just felt awkward. I've been using it for about 14-15 months now and in the last 2-3 I've made major progress in terms cementing my hook grip. Try out these two tips (especially the internal rotation cue) and see if it helps. Let me know in the comment section below if this finally gets hook grip feeling normal for you!

[@jarrydhay1255]

exactly what I needed. test this out today

[@RealDarkFilm]

Good vid, people underestimate the problem with alternating grip. Can you make a vid on what exercises specifically helped you rehab the SI problem and what you're doing to prevent it?

[@mauricecooper9763]

It took me at least a hand full of tries, but it's worth it because I now got it. Thanks for the helpful tip, buddy!

[@Johansen1000]

Personally I wouldn't requirement this type of Olympic style hook grip for heavy Deadlift. I always use a mixed grip.

[@TysonBrownpt]

i've had a few clients ask about this, perfect video Omar thanks!

[@alexmora2342]

Tried this out................ *came way to fast* THANKS OMAR

[@simondesantis1757]

upgrade to a fleshlight

[@samueldahl9790]

Alex Mora hahaha

[@zoeanamooney3258]

Why uh is it bold 🤔😂

[@GunnerTheGoober]

Wut 😂

[@nickvasquez2846]

New drinking game: take a shot every time Omar says internally rotate

[@MelonTunes]

I've tried hook gripping my shaft, and I'm sad to say that I can get all four of my fingers around my thumb

[@X-rayAnon]

I can thumbless grip mine.

[@kristijan20091990]

You mean, suicide grip

[@junkyard-p1s]

Viagra,and inlargement surgery. And let your gal,grab your shaft. Don't do it yourself.

[@TheStrengthClassroom]

Hahahaha

[@upholstery1995]

😂😂😂😂

[@dnegel9546]

I know this is 5yrs old. But i was macing out today and my max with a conventional grip was 275lb 😢 grip limited. I was kinda upset. So i YT and this video popped up. Worked on it and my new max is 315lb. Hook grip worked wonders for me. Thanks 🙏

[@ballena9518]

Thanks, I just hit 405 painless and i was never to go above 365 painless. You saved a life, thank you.

[@SuperDell1212]

actually really comprehensive; quite clear. I'll be recommending this video to people who bother me about hkg from now on lol

[@altuber99_athlete]

Place thumbs *across* barbell. Grab bar w/ internal shoulder rotation. Externally rotate shoulders. Got it.

[@reneortegamoreno4022]

Don't forget to internally rotate shoulders.

[@MangalFaisal]

@@reneortegamoreno4022 and then internally rotate your shoulders, then Internally rotate your fingers, then Internally rotate your wrist, and lastly externally rotate.

[@nathannorman1770]

Do we internally rotate or?

[@ΜάριοςΧρνάκης]

Omar, show us your piano skills

[@junkyard-p1s]

Old chinese proverb. What would you rather have? Roses on your piano? Or tulips on your organ?

[@coopernorman4835]

to all the people with small hands i couldn't do it until i bought liquid chalk a few days ago. i went from deadlifting 235x3 to 245x8 just because of the chalk and hookgrip

[@YungJuve]

Liquid chalk is a good alternative if your gym doesn't allow chalk (what a BS). However, the real stuff works better.

[@RustyIsScared]

i salute this kindof, i find that hook grip doesnt work at all without chalk, i lift more mixed grip if no chalk, but if i use chalk i can hook grip like 100 pounds more than mixed, went from lifting like 315- 440 in a month or some.

[@dessertlimbo]

YungJuve i only have commercial gyms where i live and using chalk makes me look like a criminal

[@frysebox1]

Just did 285lbsx5x5 using conventional grip, and I haven't deadlifted in 6 years and I'm not some grip monster, my hands are actually relatively small. My record with mixed grip is 405lbsx5, that was 6 years ago but as far as I remember I had no problems with the grip. All using chalk of course, everyone should use liquid or normal chalk on their deadlifts and back/pulling movements in general. Don't be the guy using straps at like 140kg unless you have a very good reason (injury), you're only cheating yourself. Try training your grip regularly regardless of what style you use. After the last rep in a set, stay at lockout and hold the weight for as long as you can. Do hanging isometric L sits for ab work for additional grip training; if your core gives out, just continue to hang there until your grip gives out. Use conventional grip as much as you can.

[@jessicawang6527]

When you Olympic lift so much that you automatically hook grip at first when benching >>>>

[@jessicawang6527]

Absolutely not

[@johncairns5069]

Jessica Wang did it work tho

[@biesman5]

@@ApplySkills Lol

[@drednac]

Was doing 315 with hookgrip today and still feel the pain the my thumbs .. Sometimes I just grab it and it's awesome, doesn't hurt and feels stable but most of the time I just cannot figure it out. Will try this exact process from the video on friday (in two days).

[@acoolxss2496]

how did it go

[@drednac]

@@acoolxss2496 It hurts less now, but it slips after certain amount of reps. Tried chalk and it feels like getting back to square 1. Basically I was relying on the fact that as I pulled my fingers slide into the correct position, but when I use chalk it doesn't slip so however you position your fingers that's how they will be crushed. So using chalk it's like 3x more painful. So I have to change the way I grip it again.

[@BilboLondon]

@@drednac have you tried to thumb tape ?

[@drednac]

@@BilboLondon No, I think I will just start light and add a little bit of chalk to find the right way ..

[@peepoos]

@@drednachonestly fuck hook grip just do overhand with chalk and build your grip strength. unless your trying to get insane weight up for a powerlifting comp i dont see a point

[@crayonfire]

I'm a 5'1 112 lb female, and I use hook grip. If I can do it almost anyone can. My fingers only wrap half my thumb (not long enough to reach the middle joint, but it's still secure.

[@yolobro2071]

Wtf a I'm 5'10 188 lb male and I can't.

[@MrSocialish]

well the heavier you are, the more weight you can pull (generally). So hook gripping 200lbs is a lot less stressful on your thumbs than 500 is. But I do agree that almost everyone can do hookgrip

[@crayonfire]

MrSocialish short people tend to have smaller hands and shorter fingers than taller people, so we have more of a disadvantage when it comes to wrapping our thumbs around the barbell. Eventually, our thumbs get use to the pressure of the weight so it doesn't hurt anymore. My thumbs have calluses on them, so even if I pull a PR, it doesn't hurt. It only really hurts the first two weeks, after that it's really manageable

[@MrSocialish]

Helenorigby Thats true! I didnt even think of that

[@yolobro2071]

Richie Rich 6 is avrage for mine and I’m 5’10 fucking end me

[@TheBestBoyyeeehehe]

I'm glad you mentioned the bass and guitar thing, because that is the main reason I have been shying away from the hook grip, I do not want to fuck up me thumbs and not be able to play me instruments, thanks for the video Omar

[@phillipaconley]

Thanks Omar. I'll definitely try this on my deadlifts this coming Thursday. I'm 6'4" and have average hands for a guy my height, but I've still had issues getting hook grip to work for me, probably because I've been trying to go up instead of across with my thumb, so I get at most two fingers over the thumb joint and only my middle finger all the way around back to the bar. The pain really doesn't bug me, but it never feels as secure as I would like; only marginally better than double overhand, to be honest. Anyway, thanks again, and I'll give this a shot.

[@expiredmeme]

It feels like it's gonna rip my thumb off everytime I try this.

[@brandons4092]

Directions not clear enough, toe got stuck in belly button. 0/10

[@rolandfisher]

This was great and trying it out worked. I thought I'd not be able to do it based on my failed attempts in the past. But, Broseph, you're explaining the thumb while the videographer is filming the fingers. If you ever do another, it'd be awesome to film the thumb instead of the fingers.

[@smblkoldssmblkolds8393]

This is good stuff. At 315 and up, the bar starts to "helecopter" on me and I have hurt my back on the opposite side of my undergrip. . I have been using straps but don't really like using gear. I will try this.

[@MatiasStrengthCoach]

Very useful cue. I personally don't have issues with the hook grip, I started doing it for my deadlifts 1 year ago and now that I started weightlifting I already have build a good hook grip.

[@bidiklu696]

Great thx from S.korea. I love the way of your everything!

[@925fitness7]

my venture into swapping to hook grip starts tomorrow - thanks for the vid!

[@nicklewis2396]

Just the video I needed because I've been having trouble getting hook grip down. Thanks man.

[@BeyondPrideMF]

Haha lol me too. Did bent over rows yesterday and at my uni gym we have extreme slippery bars...Usually I can hold 300 pounds with normal overhand grip but there it kept slipping >.

[@scottantczak9615]

Been using hook grip past few months external and internal rotation makes alot of sense for a more secure hold! Another tip I'm doing to increase grip and finger strength for the hook is ROPE HANGS on 1 1/8" dia hemp rope draped over power rack and hang with entire body weight for time. Superseted with thumb pinch grip holding onto 45# plates standing straight up arms at side for time.

[@eddlzilla]

Omar, thanks for the tips, will keep practicing it. I was also able to increase my grip strength by switching from a 28 mm diameter barbell to a 25 mm.

[@clap5]

Took me about a year to get use to the hook grip. Best thing to do is to just do it all the time. Use athletic tape around your thumbs and that helps with more high reps stuff.

[@aaronbarlow4376]

Thanks will try, but Ive never had any issues with mixed grip

[@danielmella4927]

Hook grip kept slipping so i went looking for a video. I knew Omar wasn't gonna disappoint. The video really helped!!

[@TackKeyNack]

I've been doing hook grip since I started stronglifts. There's a very small sweet spot wherein it really doesn't hurt my hand.

[@Chooong7]

Finally stopped the bar from slipping out my hands with this grip, although my thumb probably slipped out of the socket. Its all good tho

[@HARwinsOUTagain]

Definitely helpful! I've tried to learn it for years and no one ever picked up on the internal/external rotation. I gave up on it with my power cleans and snatches because of it. Def need to try this.

[@bobbyhill4118]

I’m a bit tired of deadlifting with a mixed grip because it’ll isometrically build muscle on one side of my back for stabilization because the shoulder is oriented in a different position. I think I’ll start doing sets with a hook grip as well because it gets hard to double overhand 315lbs without straps after a few reps. I’m still going to do mixed for powerlifting but not as often. Thanks for the deadlift tips.

[@SpiceIndustries]

PLEASE READ TO AVOID INJURY: Be careful not to injure your thumb tendons doing hookgrip, I used to shove my thumb as far as I could into my palm while gripping the bar which strained the thumb tendons and now I have de quervains/ tenosynovitis in my thumb and wrist and now I cannot move my hand properly anymore.

[@Asdfghjkl-w3j]

Thank for sharing man. Take care!

[@top2737]

hows ur hands now?

[@TheJaronH]

That's exactly what I've been doing ever since I started using the hook grip and never understood why people don't like the hook grip and say it hurts lol. Great video Omar!

[@sazza2270]

Very informative and great video as always! Tried the hook grip again today, defiently went better than before!

[@brendanbautista1861]

I have purple skin around my nails from hook grip, is this normal?

[@NinpoUK]

Switching to hook grip right now and this is one of the videos that's helped me a lot, thank you Omar. I lift sumo and just can't not snag my overhand side on my pants when pulling that way, makes me miss so many maxes. I'm not far off getting my hook grip able to pull my max now and am able to do pauses. The internal rotation is a huge key for getting a good painless grip. I also highly recommend both liquid and conventional chalk for really eliminating that bar roll.

[@gamefreak173]

i was struggling to hook turns out i wasnt using CHALK it is essential otherwise my fingers slip also the pain is nothing especially when you squeeze the bar to keep it from moving to help ease the pain on the thumb

[@AnitaDevi-ms2tn]

2:46 Too much internal rotation JeffcavaliereAthleanX.com wants to know your location

[@jonnenne]

In training I mostly use straps and when I do 1 or 2 reps I use hook grip. For me this works well, I dislike mixed grip because of the imbalanced feel.

[@MrTVx99]

Gonna try the hook grip. Overhand is not the best for pr's, straps won't allow for strength gain on your grip and mixed grip is just not ok for me. Tearing a bicep is very easy if you do something wrong and a mental barrier stops me using it.

[@ComradeX]

Omar, what can I do if I have small hands, short fingers and the bars in the gym are stiff \ >29mm thick? I do OK with 27mm or even 28mm whippy Olympic bars, but the "regular" and stiffer bars just keep opening my hook grip I got used to the pain on the thumb (BTW, it's more of pain on the palm of the hand itself than on the thumb for me...), but what seems to happen all the time when I grip the bar with hook grip is not getting enough of my fingers over the thumb, so the weight of the bar just keeps opening my hook grip after maybe 2-3 seconds. That happens not only with 1RM deadlift weights but with even ~80%-85% of the weight and on longer sets like shrugs and RDL when a set takes maybe several dozen seconds...

[@Swedishnbkongu]

Same

[@tylerd2454]

I'm not a big fan of Omar's, but this is solid advice. Strong work, sir.

[@fg786]

Am I doing somethign wrong? The weakpoint in deadlifting is gone with it, but after a couple of reps it feels like the skin is about to tear right under the nail. On the right hand thumb there is the feeling of tear from the left side of the nail to the right and vice versa on the left thumb.

[@rakeshsagu9358]

Can you explain how to make the hook grip easier for the Olympic snatch?

[@shaky_lifts]

Interesting, Greg Everett suggests doing it the opposite way - grabbing the bar with a thumb, not parallel.

[@reformedzoomer]

I pull hook grip at most gyms I go to and it is incredible how stable it is, but I still have to stick to mixed at my school's gym. The bars are just so damn slippery, it's really humid in the weight room because it's not air conditioned (best we got is 2 40 year old ceiling fans trying to move air through one door), and they never keep chalk around.

[@mrcrocs6592]

Should I internally rotate my calf muscles when training them?

[@richardbottom9843]

I'll try this out next week. I took a break from deadlifts for a good 4 months now, time to get back to business

[@meroxyersox]

What about hook grip for the snatch for people with small ass hands, I swear it just slips straight out

[@willgunawan4232]

From one musician to another, thank you Omar.

[@mattymattffs]

I don't hook in quite the same way, but rotating your elbows correctly makes a huge difference

[@NeonLeonNoel]

So when you’re executing the movement? There’s pressure on your thumb that’s going horizontally across the bar?

[@BluesAtSunsets]

My hands are very important to me, and the benefit of the hook grip does not outweigh the risks (e.g. De Quervain's tenosynovitis), especially when I'm deadlifting heavy.

[@jakelm4256]

I tried hook grip for the first time yesterday after watching this video. It hurt quite a bit -- it felt like my fingers were trying to rip out my thumb nail. I was able to pull up to 405, which is usually the max I go on double overhand with a normal grip. 405 was actually easier with hook than with regular. But I couldn't budge 495 because the pain was so intense. My max is 605 just to help put context to these weights for me.

[@xnostalgiax]

Is there a difference in bar width between a normal bar and a deadlift bar? I have to grab a bar from the squat rack to do my deadlifts at my current gym. My hands are tiny and I have issues solidly gripping my thumbs.

[@yoyothe3rd]

I can't be the only one who thinks that Omar being a musician is crazy cool. I'm a pianist and guitarist and, of course, a lifter which I feel is pretty cool.

[@arnoldv3963]

For me jp cauchi's video (two outside fingers first, then thumb and then index +middle finger) and using chalk fixed it. Got from not being able to hook 180kilo to being able to hook 240kilo. Unfortunately i ripped a 1 cm^2 off my thumb holding 220 for 10+ seconds, any tips?

[@gregorymccoy6797]

I'll give it a try. My grip is seriously lagging my ability to handle heavier pulls.

[@paulsinger2186]

This is a great queue! I have been wondering why my hook grip sometimes feels great and sometimes feels like my thumb is being ripped apart. Adding this to my setup seems to have fixed it! Thanks!

[@mikeoxmaul1788]

Anything wrong with using straps if u r a recreational lifter?

[@naturalmindy]

i started doing pull up bars but at some point of the height i feel it burnining too, will test out!

[@gysteel6650]

good tip that ive not heard before... thanks omar

[@HunterSNK]

Thanks for yet another useful video, Omar. You really do a service. Been wanting more insight on hook grip.

[@yiudiumui]

im very excited to try this tomorrow thanks man

[@PushPastMyLimits]

Honestly hook grip is the easiest grip to do for me, it’s just so much easier

[@tetorsaiyan9482]

Thanks Omar, regards from Spain! 💪🏽😗

[@phamdinhhoang1998]

I haven’t ever hook grip before. But double overhand still work when I lift 320lbs. I think I will work about it soon

[@MannuhFestIt]

ok 2 things: 1) wait, there's a difference between the hook grip and double over hand grip? thought they were synonymous. 2) I actually have big hands and hate mixed grip now so I have an advantage with this hook grip?

[@renatorossinic]

i really need to switch to hook grip, i have tried it before and it feels so much better on my back...

[@willberger96]

Thanks man! That was helpful!

[@kitchencomfort1753]

I have tried the hook grip a bunch of different ways and it still feels like I'm going to rip my thumbnail off. My joints and fingers feel fine it's just the nail that feel terrible. Any pointers?

[@Ethesen]

Awesome! I tried it out and I finally feel comfortable in hook grip.

[@Lundovich]

Been working with this "shit" for the last couple of months... Couldn't quite put my thumb on what the minor detail was, which I was doing wrong and you just pointed it out... Thanks Omar! Peace!

[@warriormonk723]

Can you hook grip even if you a lack of calf muscles?

[@tack211]

Amazing. You nailed my exact issue in June 2019!

[@Nunyabeeswax777]

Who was the chick with the red hair who you showed deadlifting? I coul not understand what Omar said. . .

[@danguilfoyle1736]

This was super helpful!! Thank you!!

[@lakewaterlapping]

Excellent, thanks Omar

[@tannerheslet5347]

I cannot do a good hook grip to save my life. I can do a 455 lb deadlift with a switch grip and chalk fairly easily, but when I do hook grip it feels so unstable and weak. I could barely do 315 with hook grip and it felt like it was going to fall out of my hands.

[@dw4696]

Kind of off topic, but what kind of music do you listen to?

[@Swo0owS]

This video is so helpful

[@gauamaster]

whats wrong about mix-gripping and switching hands regularly?

[@hfernandez1999]

I feel like I’m doing something wrong lol, it doesn’t feel uncomfortable at all I just can’t seem to lock it. It still rolls off, I thought it was cause Im y hands were too small but I even see females doing the hook grip. Idk maybe my grip is just terrible lol.

[@HuntingMontana]

I did this for the first time ever, I hit 295 for 5 sets of 7 and 6 on the last one. 500 lb deadlift here I come. Should I do that set and rep scheme once a week ?

[@ChunWong]

Very useful video, thank you!

[@braydenbledsoe3252]

This grip feels like you will mess up your nail. I recall bleeding from it when I tried it a while back.

[@koathompson]

What are those red shoes?

[@TerryWest91]

Thanks man,works for me

[@KrystenJanzen]

Finally! Been waiting for this tutorial! Thank you !!!!

[@yolobro2071]

Ure a girl

[@mikkeljrgensen181]

bob and vagene pls

[@Morraless]

Going to try this today. Don’t know why it’s taken me this long to try

[@aceeddieg]

Yo Omar I bought the 16 week power building program and whenever I try to access it online it brings me to a different website and says the domain has changed. Please help your boy out lol

[@RPeebo]

Nice tips. Thank you!

[@Karatekid1705]

Does over under cause muscle imbalances

[@wubi1986]

when i use a rod or stick to fight someone, i hook grip my weapon and he has no chance.

[@hom-sha-bom]

I feel like my grip is even weaker when I try to hook grip. Like my fingers just slide off of my thumb so easily.

[@bradmonk69]

Easy to learn, difficult to love. Reminds me of the prowler.

[@dannyl-p1543]

is it normal that my calluses riped when snatch grip dealift with hook grip?

[@HAL-dm1eh]

I've had no problem with arthritis until I started hook gripping for deadlift. Now I have it in both index fingers and it feels like it's going to be permanent. If your hands aren't meant to grip something, use straps. Don't put your fingers through something they weren't meant for.

[@TaylorMadeCrossfit]

Great and useful video bro, keep it up