I may have finally solved my hook grip issues. With any technique I tried it was always one hand or the other that the bar would roll down. I found the best technique for each hand and just combined them. Solved my issues.
Don’t forget that it also improves your leverage because rather than holding the bar directly in your hands, you’re holding it in your fingers which reduces the range of motion of the lift which is especially useful for us tall people, particularly if you also have longer arms.
Great vid matey. As a “double overhander” I’d never tried hook gripping before I watched this vid. It definitely helped me. As a rick climber, we do something similar with a full crimp hold (basically where the thumb sits over the crimping forefinger, which increases the power of the hold by appx 20%) so your tutorial made total sense to me. After trying out the hookgrip i lifted the same weight as I normally do but with a more solid grip. Many thanks for the tutorial, regards, Paul
I tried it tonight and I did 90% of my max with relatively no pain. My friend could even do 135 lbs with it, so Yh. It really depends on the person and your finger conditioning.
Awesome, thank you! I've been working with COC and the sidewinder pro for a while to strengthen grip. By no means elite deadlifts here, but my overhand grip was giving way at anything beyond 385 lbs. Today I gave this a go and 415 went up like a champ. Felt like there may have been another 20 lbs or so in the tank. Crazy what a huge difference such a little tweak can make.
Deadlift was my weakest excercise and the most hated one. I can do 140kg squat x8, bench 140kg 1x etc. while 120kg DL was a struggle. The problem was a grip :) I have strong back but my grips was opening when lifting 120kg +. I was always afraid of using mixed grip so finally I've learned how to use hook. The effects were instant :) While the 120kg was struggle for 3-5x reps, after switching to hook I did 120x15 on the first workout. I will always use it since now :)
@@sergeantsentry8864 just squat hard and eat a lot man, i started with 108kgs(8kg of the bar. I train legs every monday, my workout consists in warming up, after 5x5 heavy squat, 3x8 Bulgarian split squats, 3x10 Romanian Deadlifts, 3x12-15 leg extensions and 3x8-12 leg curls. I went from 5x5 108kgs(2 25kg plates each side + bar) to 5x5 160kgs(3 25kg plates and 1 1kg plate each side plus bar) in 6 months. I want to say, that, obviously my train isn't perfect, but working hard, and consistently, eating good, the results will come.
I messed up my bicep 8 or 9 years ago heavy deadlifting with a mixed grip. Stopped working out until 2 years ago and wanted to start deadlifting again. Bicep still hurts with anything heavy but I'm hoping this is the workaround I need to get strong again.
Everyone - THIS is the answer. I have used variations of hook grips for years, all of which either hurt or had limited effectiveness. This one feels fine and works great.
I dl in straps, and hook grip in comp. way better than mixed grip imo. Mixed grip made my right bicep way bigger and I’m sure it fucks up your back too
Will definitely use this one, was deadlifting and as the weight became heavier my supinated hand made the weight slip from my hand while my pronated hand was still strong. Hope this won't break my thumbs
Hook grip has taken some getting used to, you really have to pay attention to fingers making contact with bar more. Chalking the fingers helps more as well.
I tried mixed grip, but it didn't felt comfortable for me and my shoulders. Hookgrip is working a lot better for me but only with chalk! Without chalk it is really harder!
@@Trojanmachine69 I found mine went away within a week of using it, I have the god given genetics of long thumbs so I don’t have to clamp onto the thumb joint I pretty much put pressure on the nail area and my grip never fails
Will this prevent a re-tear? As you may guessed,I’ve torn mine. Going on two years now, the most I’ve attempted is a non heavy 250. I have actually been using the hook grip and attempting to get use to it. Just curious to see your thoughts on being able to get back to pulling heavier. It was always my best lift.
It's really hard to tear a bicep with an overhand grip. Also using a hook grip places the weight lower in the fingers which reduces the urge to bend the arms. I tore my bicep 2 years ago and surpassed my max before the tear. But I mostly train double overhand with straps.
I am somehow too dumb for the hook grip I am in desperate need for it tho since a normal grip just doesnt do it anymore and my hand skin is just always fked up after deadlifting. As I tried the hook grip today it felt like my sweat just made my fingers slip off my thumb. Has anyone experienced something similar or knows any tricks for that issue?
I’ve almost mastered this technique. Fucking shit should have kept on it. Now I started TODAY 42622 AGAIN. MY BICEPS I’ve train often so they solid as iron lol. But my right shoulder is technically destroyed hence that been my under hand. I’ve notice in the pass hook helped with everything I pulled or push rather 496 with hook grip. I will SURPASS THAT THE CREATOR WILLING. THATS IT IM DONE WITH MIXED GRIP. wrist straps and hook grip. Older now wiser thanks to ELITE FTS. DAVE LOVE YOU DOGS.
i deadlift a lot... i have tried hook grip and either flexibility is low or my hands are just to beefy and my fingers are not long enough... I can do conventinal 650lbs without straps overhand but no flexibility for hook grip. Mixed grip at 40 is off the table...not worth it at all
I wish I could but I got womanly small hands. No matter what I do my finger rests right on the thumbnail. I also work as a massage therapist so my hands are even extra sensitive and soft. So I just strap up.
literally all olympians do hook grip you can even say all olympic lifters . If a 50 kg girl can learn to do it , so can most other people . It won't be as tight or secure but it will be better
@@TheMrmovier Worth noting that women's weightlifting bars are thinner than men's weightlifting bars. And men's weightlifting bars are thinner than power bars.
I switched to hook grip and it felt amazing. I do every single set hook grip!!! And you can pull the slack out of the bar like a god
is it normal for it to hurt loads? Dont know if im doing it wrong but it hurts even with light weight
@@Typidica it’s gonna hurt for 2-3 weeks but if you push through you’ll get used to it👍
Thank you for saving me from a bicep tear! Thankfully all I got was a thumb muscle tear 😎
*puts Deadlift bar in monolift*
*brings squat bar to platform*
"what are you doing Cailer?"
"Pissing off TH-cam"
I may have finally solved my hook grip issues. With any technique I tried it was always one hand or the other that the bar would roll down. I found the best technique for each hand and just combined them. Solved my issues.
Don’t forget that it also improves your leverage because rather than holding the bar directly in your hands, you’re holding it in your fingers which reduces the range of motion of the lift which is especially useful for us tall people, particularly if you also have longer arms.
Great vid matey. As a “double overhander” I’d never tried hook gripping before I watched this vid. It definitely helped me. As a rick climber, we do something similar with a full crimp hold (basically where the thumb sits over the crimping forefinger, which increases the power of the hold by appx 20%) so your tutorial made total sense to me. After trying out the hookgrip i lifted the same weight as I normally do but with a more solid grip. Many thanks for the tutorial, regards, Paul
Hook grip all the way! Just changed to this last week. Increased grip strength added 10kg to 1 rep max effort straight away
I tried it tonight and I did 90% of my max with relatively no pain. My friend could even do 135 lbs with it, so Yh. It really depends on the person and your finger conditioning.
woooooe amaaaze wooiiiie
Awesome, thank you! I've been working with COC and the sidewinder pro for a while to strengthen grip. By no means elite deadlifts here, but my overhand grip was giving way at anything beyond 385 lbs. Today I gave this a go and 415 went up like a champ. Felt like there may have been another 20 lbs or so in the tank. Crazy what a huge difference such a little tweak can make.
Deadlift was my weakest excercise and the most hated one. I can do 140kg squat x8, bench 140kg 1x etc. while 120kg DL was a struggle. The problem was a grip :) I have strong back but my grips was opening when lifting 120kg +. I was always afraid of using mixed grip so finally I've learned how to use hook. The effects were instant :) While the 120kg was struggle for 3-5x reps, after switching to hook I did 120x15 on the first workout. I will always use it since now :)
do you have any tips for Squat?
I got a
120kg Bench
110kg Squat
150kg Deadlift
@@sergeantsentry8864 Depends on variation of squat you prefer. High bar is way different than low bar. I do low ba.
@@sergeantsentry8864 just squat hard and eat a lot man, i started with 108kgs(8kg of the bar.
I train legs every monday, my workout consists in warming up, after 5x5 heavy squat, 3x8 Bulgarian split squats, 3x10 Romanian Deadlifts, 3x12-15 leg extensions and 3x8-12 leg curls.
I went from 5x5 108kgs(2 25kg plates each side + bar)
to 5x5 160kgs(3 25kg plates and 1 1kg plate each side plus bar) in 6 months.
I want to say, that, obviously my train isn't perfect, but working hard, and consistently, eating good, the results will come.
You could've used straps 🤔
@@Mo-kl4fb Don;t like cheating :D Currently doing 200x10 with hook :)
I messed up my bicep 8 or 9 years ago heavy deadlifting with a mixed grip. Stopped working out until 2 years ago and wanted to start deadlifting again. Bicep still hurts with anything heavy but I'm hoping this is the workaround I need to get strong again.
Everyone - THIS is the answer. I have used variations of hook grips for years, all of which either hurt or had limited effectiveness. This one feels fine and works great.
I dl in straps, and hook grip in comp. way better than mixed grip imo. Mixed grip made my right bicep way bigger and I’m sure it fucks up your back too
Me: I can’t hook, I deadlift 405, I’ll break my thumbs.
Him: Pulling 950lbs
Will definitely use this one, was deadlifting and as the weight became heavier my supinated hand made the weight slip from my hand while my pronated hand was still strong. Hope this won't break my thumbs
i hit my new pr with perfect form with this grip of you do it correctly it wont hurt at all and helps you lift the bar up
Excellant video boss
Hook grip has taken some getting used to, you really have to pay attention to fingers making contact with bar more.
Chalking the fingers helps more as well.
I tried mixed grip, but it didn't felt comfortable for me and my shoulders. Hookgrip is working a lot better for me but only with chalk! Without chalk it is really harder!
Thanks for the info, Doc. You are shaped in an interesting way
Lol
His physique is genius for pulling. Natures freak accident
appreciate the work put into it, this video is so amazing
Another great prescription from the Doctor!
Really good points that I have never considered.
Cailers a great teacher
Gonna try this today. My grip always fails at 3 plates and over. I think this can help and I can get back up to 4 plates again
I tried hook grip for first time with chalk and felt my lats engage much better. My back was more stiff meaning less bending at heavy weights
Why hook grip? It looks cooler to be a tough guy and deal with thumb pain
@David A goddamn who pissed in your Cheerios?
I always done mixed grip, now I been noticing muscle imbalance in my lats I tried hook grip today and that hurt lol
Same!
I want a video to explain how long it takes for it to stop hurting lol
@@Trojanmachine69 I found mine went away within a week of using it, I have the god given genetics of long thumbs so I don’t have to clamp onto the thumb joint I pretty much put pressure on the nail area and my grip never fails
@@Trojanmachine69 until your thumbs used to 👍
@@Trojanmachine69 same brother😂 it was tuff worked up to 5 plates hook but that was painefull af
in which part does he address the issue that it hurts like a bitch?
Will this prevent a re-tear? As you may guessed,I’ve torn mine. Going on two years now, the most I’ve attempted is a non heavy 250. I have actually been using the hook grip and attempting to get use to it. Just curious to see your thoughts on being able to get back to pulling heavier. It was always my best lift.
lmao you only got a like and no reply
Lmfao
@@Obama354 hahaha
It's really hard to tear a bicep with an overhand grip. Also using a hook grip places the weight lower in the fingers which reduces the urge to bend the arms. I tore my bicep 2 years ago and surpassed my max before the tear. But I mostly train double overhand with straps.
@@Obama354 beta male mentality
I tried hook grip first time I pulled slack with out trying and weight went flying
My damn hands to smol to hook grip
That may be my problem 🥺
@@Trojanmachine69 nah 13yr here with hella small hands was able to pull 275lbs with hook grip
@@Izaakalexander I have since figured it out and been pulling hook grip.
I am somehow too dumb for the hook grip I am in desperate need for it tho since a normal grip just doesnt do it anymore and my hand skin is just always fked up after deadlifting.
As I tried the hook grip today it felt like my sweat just made my fingers slip off my thumb. Has anyone experienced something similar or knows any tricks for that issue?
Chalk
Good advice, thanks
I’ve almost mastered this technique. Fucking shit should have kept on it. Now I started TODAY 42622 AGAIN. MY BICEPS I’ve train often so they solid as iron lol. But my right shoulder is technically destroyed hence that been my under hand. I’ve notice in the pass hook helped with everything I pulled or push rather 496 with hook grip. I will SURPASS THAT THE CREATOR WILLING. THATS IT IM DONE WITH MIXED GRIP. wrist straps and hook grip. Older now wiser thanks to ELITE FTS. DAVE LOVE YOU DOGS.
I conventional but I feel like I can benefit more from hookgrip conventional But it just hurts a shyt ton
Rn i use straps, is there any advantage to switching to this grip style?
i deadlift a lot... i have tried hook grip and either flexibility is low or my hands are just to beefy and my fingers are not long enough... I can do conventinal 650lbs without straps overhand but no flexibility for hook grip. Mixed grip at 40 is off the table...not worth it at all
I always thought you looked like Hugh Jackman 😂
THANK YOU
🙏
Great video
I keep trying it but I can't reach my index finger over my knuckle of my thumb
i cant even get my middlefinger close to my thumbnail :D tiny hand problems
What about a hooked mix grip if struggeling w grip?
What if you have small hand size?
I hate hook grip, but I guess it’s necessary.
I wish I could but I got womanly small hands. No matter what I do my finger rests right on the thumbnail. I also work as a massage therapist so my hands are even extra sensitive and soft. So I just strap up.
Great info, sweet beard too
My max deadlift is 495 for a triple (five plate club, baby!), but I have to say ... any time I try hook grip, it hurts like a bitch. Any tips on that?
You just have to do it enough and eventually you will get used to it.
Tape your thumb
Worth trying
🤘hook grip🤘
But Cailer...I have little bitch hands! They can't tuck around my thumbs bro
Just use OLY straps mate...
You need long fingers to do this properly.
Hook grip better for my small hand
mmmmmm
Yeah but my hands are not as big as yours.
My index touches my thumbnail when doing it.
Same
literally all olympians do hook grip you can even say all olympic lifters . If a 50 kg girl can learn to do it , so can most other people . It won't be as tight or secure but it will be better
Just use straps unless you compete
@@TheMrmovier Worth noting that women's weightlifting bars are thinner than men's weightlifting bars. And men's weightlifting bars are thinner than power bars.
Scumbag deadlift bars are thinner than men's weightlifting bars. I've used a 25mm bar (kids) and it's painfully small.
Power cleans better dude....ask Oberst
For football players and other explosive athletes vs static powerlifters and strongman? Makes a lot of sense.
Steven Pruit not true look at the bugez video
For an explosive athlete I’d rather have a big power clean than a big dl
Naaaaa that’s CrossFit shit😂😂
"for me I lift sumo" *immediately clicks off video*
You probably cant even lift 315
Buddy he’s pulled 900 sumo and conventional
Its a joke, guys
Your a sumo deadlifts bro 😎🤣🤣🤣🤣
Can you deadlift even 600lbs?probably not, being a hater for someone pulling sumo when you probably can't even lift half what he can.
Deadlifts your total