Hook Grip for Deadlift

[GioFerrante]

When using the hook grip for deadlift work sets or 1 rep maxes, are you supposed to squeeze the shit out of the bar, or squeeze just as hard as necessary and let the bar "hang" in the fingers?

I realize that for the clean and snatch you want to have a more relaxed grip so that the elbows can rotate quicker and since it's a submaximal pull it doesn't really matter if the grip is a bit looser. Was just wondering what would make for the most secure grip for heavy deadlifts.

Dropped a 375 pound deadlift after the 3rd rep last workout. Also could just be that I need to switch to 5 lbs jumps instead of 10 - but my back was fine and been making steady progress with 10. Hook grip failed was the issue. Was able to pull another 2 after a short rest.

Thanks

[Mark Rippetoe]

One of the advantages of the hook is that the bar rides lower in the hand, reducing the distance the bar has to be pulled. Try to make it work like that for singles. And don't be surprised if a set of 5 doesn't hold -- that's not really what the hook is for.

[zft]

I realize that for the clean and snatch you want to have a more relaxed grip so that the elbows can rotate quicker

How does that enable your elbows to rotate quicker?

[Pete Troupos]

I realize that for the clean and snatch you want to have a more relaxed grip so that the elbows can rotate quicker and since it's a submaximal pull it doesn't really matter if the grip is a bit looser.

Eh. I don't know if I'd say that. You're not going to want any slack in the system when you start the pull. But it is true that the grip should loosen up as you come back down to get the elbows through faster.

[Mark Rippetoe]

The grip is secure because of the mechanical interaction of the thumb and the fingers, so you don't have to squeeze the bar as hard. If the forearm muscles are looser, the elbow can rotate faster into the rack position.

[GioFerrante]

One of the advantages of the hook is that the bar rides lower in the hand, reducing the distance the bar has to be pulled. Try to make it work like that for singles. And don't be surprised if a set of 5 doesn't hold -- that's not really what the hook is for.

I hate the fucking mixed grip with a passion. Can't get my supinated arm not to tug. Is this an okay time to use straps?

Haven't guys pulled upwards of 800 with a hook?

[Cole Gorton]

A good plan for hooking is to do all your reps with straps then throw off the straps for the last rep. ie for your set of 5, do the first four strapped then the last one hooked. If you try to use hook 1st then strap, you end up trying to put straps on mid set and its a distraction. Also, I would pull all top singles hook grip to ready yourself for competition. And all warmups can be done double overhand to work on grip strength. I hated hook grip at first and now it doesnt bother me and grip is never a limiting factor in my pulls

[Mark Rippetoe]

Good plan, Cole.

[GioFerrante]

A good plan for hooking is to do all your reps with straps then throw off the straps for the last rep. ie for your set of 5, do the first four strapped then the last one hooked. If you try to use hook 1st then strap, you end up trying to put straps on mid set and its a distraction. Also, I would pull all top singles hook grip to ready yourself for competition. And all warmups can be done double overhand to work on grip strength. I hated hook grip at first and now it doesnt bother me and grip is never a limiting factor in my pulls

Makes sense - thanks!

[gallon_of_cheese_a_day]

I hate the fucking mixed grip with a passion. Can't get my supinated arm not to tug. Is this an okay time to use straps?

Haven't guys pulled upwards of 800 with a hook?

Well over.