@@mkl1464 Hook grip is a strange mistress. I use it for all heavy pulls. Most of the time it's fine. Then it seats wrong one time, and I can feel my thumb skin tearing. Drop the weight or open a big tear...you gotta make that call.
As a rock climber, what you referred to as "finger tip grip" is close to the sort of grip that's generally considered strongest and safest in climbing. We usually avoid closing our hands completely if we want to exert a lot of force. Although I try to close my hand for heavier deadlifts, it will usually roll into this position after so many reps with DOH
I thought I had shitty grip strenght. However, with gyms closed due to Covid I ended up purchasing a professional barbell and the thruth was that barbells at my gym just suck ass
My gym doesn't allow chalk (which is great for hygiene, and I think it's a great thing for my safety - I'm terrified of stuff that wrestler's get, ringworm etc, because of bad hygiene). You pinpoint answered the problem I was having. Paraphrasing: "If you can't use chalk, you should use straps". Hook grip is great unless I have sweaty hands - and if I have sweaty hands, a pull that feels light will feel dangerous, uncomfortable and difficult because I can feel my grip slipping during the lift. It feels like the bar will roll through my hook grip lock because of the sweat making the friction, which holds the finger-lock, disappear. But also because of this issue I had with sweaty hands I was able to spot a lack in my hook-grip technique (Cailer Woolam's hook grip video gave me the clue), which I'm super happy about. You need to twist the hook grip in, not just go straight for it. Also you need to have you index finger behind the thumb joint. I was doing both of these points wrong or not well enough.
I've had great succes at simply improving my double overhand grip deadlift. Even having deadlifts days during the off season where I exclusively deadlift double overhand will do wonders.
I didn't know other grips then the "fingertips grip" in my first meet. It's what made sense to me and comes naturally. My first meet did gave me a brand new bar to pull with and boy was that thing sharp (could even be considered painful if it hadn't been for the adrenaline). It rewarded me with a PR on my third attempt though :-)
I always trained with straps, and at the start it was starting to weaken my grip strength, I decided to train for a few months with the hook grip and chalk. Now that I know I can pull my max with hook grip and chalk I don't mind using straps for my training, but be careful and don't rely on them too much like I did.
Used to do alternating grip which made progress. Then I tried and got used to hook gripping. Another thing is I also never use straps when training. It also helps to train for a supertotal (incorporate cleans) along with pullups as an accessory.
I can't double over more than a couple reds, and don't ever use straps (take very good hand care). Have hooked 550 but found it inconsistent. Mixed gripped 595. I've found what nobody has discussed is holding the bar extremely deep in the hand so that the bar lays on the actual meat of the hand and is almost not reliant on the grip itself. May only work for meatier hands. But it's a method.
problem I have with grabbing the bar deeper in my hand, is I tear calluses more often when I use slightly shittier bars, so I like to grab it real low typically
Hey bro I’ve been starting look up to you throughout my strength training journey! Your content is about as real as it can get. Just out of curiosity, are you going to make any updates on your website or programs? And can you post a video explaining your main take away‘s throughout your lifting journey for getting stronger?
I have relatively big hands and it feels like a massive disadvantage to me, when I deadlift I can't hold the bar against my palms because my fingers are too long so basically I am forced to hold the bar with hooked fingers if that makes sense... I'm not very strong but after 315lb it becomes quite difficult to hold the bar
I always use straps and have never had issues with a 600 lb deadlift. I always squeeze with straps just as hard as I would without though, the straps are just to preserve my hands. Once you start relaxing your hands with straps or using just your finger tips because the straps will still hold is when you start getting grip issues with straps mostly
How much length is known has small hand ?????please tell me I wanna know my lower hand to my wrist to middle finger length measures 7.5 inches is it big or small?
Agreed! Though my thumbs never seem to recover from hookgrip no matter how much I do it. When I was doing weightlifting competitions I'd always use straps on snatches up until ~6 weeks before a meet
Pinch work can halp, but only if you have exceptionally weak thumbs, it's definitely not for conditioning. And you would have to lift a lot more. TBH pinching is just fun on its own, it's unrelated to powerlifting, more to grip sport.
I had a thumb accident at work a long time ago, can't bend my dominant hands thumb anymore and it's 0.5 cm shorter. removes a lot of power :(, i'm not affraid to wear straps tho. casual lifting is casual
Man, I can’t wait to get my first barbell and home gym stuff... hopefully rogue picks up their output... all I’m going to get is a bar and bumper plates. No rack, no bench, just a barbell. Everything you need to improve standing athletic movements. I will be able to do dips and pull ups too, but other than that, all I have is the basic lifts and will get good at overhead press, power clean and jerk, front squat, and deadlift. I’ve been looking at the cerakote training bar, looks nice.
I started using only double overhand grip because I was scared of a bicep tear and it actually completely fixed my grip issues. I can literally pull my max with it, which is now 30kg more than I've ever done with mixed grip. Double overhand trains your grip so much, beginners shouldn't switch to mixed grip once they can deadlift like 130kgs or whatever lmao, that transition literally marks the start of grip strength problems.
yeah same, pulled 190kg with double overhand on a shitty normal worn out gymbar where we are not allowed to have chalk. I love using double overhand for everything, rows, RDLs, deadlifts etc
My hands are really above average esp for my height. I can deadlift around 190kg (419lbs) with a hook grip for a one rep max but I can't really get past 5 reps on 140kg or 150kg without having to drop the bar and rest my grip before picking it back up again to finish my set.
Hey, I really like you and appreciate all your content over the years like the dunk video and this grip training. So this is nothing personal, but I found it a bit hard to follow your train of thought around 8:20. Maybe number your points and then the sub-steps within each point, so there is a more cohesive story? Maybe add a into: "We're talking about X, Y, and B today. A conclusion might be a bit much, but you could play around. I appreciate everything you said, and I know you have more to share. I just wanted to help you come across to a larger audience. Thanks for sharing. I'm going to try these, especially the first part with the 30-second holds. Thanks again.
the one and only disadvantage of hook grip is "pain" which goes away after using hook grip for a while. Man up people. BTW: the hook grip is also the strongest mechanically
Hello. I just smoked a J so just rambling. I've watched your channel off and on over many years. It's not super catchy, but it will keep the attention of serious PLers. I think you need to do something more catchy once in awhile. Anyways, good shit bro.
Natural Hypertrophy never touch straps if you want to get stronger. If you cant pull it without then you are just not strong enough. Unless ofcourse your deadlifts are >800lb
@@mundilmao I train with straps and just hookrip my PRs. I don't train hookgrip cause it's too painful but for a single it's always not even an issue. Edit: I also warm up double overhand until I can't and have seperate grip training, farmers and frame carry.
A half round file works wonders for the calluses I get on my right hand from gripping the bar. My half round file keeps the palm of my right hand smooth as a babies bottom... Your welcome.
ive always used the "finger tip grip" and this is the first time hearing that its a thing lol i just did it naturally and noticed i dont develop much calluses on my palm because of that, so you were right in assuming that jonnie
Is there like a trick to hook grip or do you just get used to it? cuz like been trying to integrated a lot for a couple months but whenever I get past 350 it feels like my thumbs are going to explode
@@jordanpike5816 Yes he has done over 1000lbs on a regular bar (in a gym). He did 971 at an official meet. He did it so fast he could have done it for 2. My point is he's the best right now. Not to take anything away from Dr. Deadlift.
Using too much grip strength over taxes the nervous system... that means overtime your grip becomes weaker... hence the fat grip... it makes you use less grip strength and to not over tax the nervous system... this holds true in bodybuilding overtraining causes a weaker grip!
limiting posterior chain when you don't use chalk or straps 1st and 2nd meet ask for the bar to be wiped down. 6:20 IS problemed solved if grip messed up -Dont do fat grip and rubber stuff train your hand skin!
My grip is the only limiting factor I have, which I also hate. I'm kinda big guy in relation to my peers. 182cm and 98kg pretty lean too. But my hands are small as fuck. I cant use hook grip, because I cant even grip my thumb at all. What most griefs me is that my grip by itself is not weak, I have pretty strong grip, but my hands are so small its hard to properly grip the barbell.
Hmm maybe I need to rewatch the video, but I guess I’m not following why you wouldn’t recommend hook grip for most people.. you mentioned consistency, but what exactly is the reason that hook grip is less consistent for most people?
I’m getting a cerakote training, Olympic bar. Is the grip really that much different on this bar, I actually prefer less aggressive knurling but I am not lifting nearly as much as you are so would I start noticing difference in the mid 500s? I also wanna do power clean and stuff so I like this bar better for that and I would want to get better at a neutral grip. I’ve neutral gripped 405 without hook grip but am wondering if you really need that much knurling if I will be learning hook grip for when I start getting really strong on deadlift?
Fingertip grip is awesome. No more calluses on the hand, instead you'll get barely visible mini calluses below the top finger joint. If it doesn't work for you on DL I'd still use it on other pulling exercises like cable rows, pull ups etc.
It is. It's more than most. If you stick with it, no doubt you can do 200 kg and beyond too though, as the years add up and the top end potential at that bodyweight is more than most people think. But 150 is a stellar baseline.
Plate pinches are for pinch grip, which is different than crush grip which is what the handles are for. IMO I wouldn’t say it’s a waste, it’s just a different type of grip strength to work on.
problem with cailer's example of a someone with smaller hands doing hook grip is that its a girl with skinny as fingers, not someone with thick fingers
0:37 It looks like the dude hit him with that shirt causing him to drop the bar 🤣
BRUH hahahaha
I was just saying the same thing lol
Grip strength isn't a problem if you don't have any weights to grip :(
F
Time to find a neighbour with a home gym... We are out there :)
I put fat grips on my bucket handles. Fill it with water or sand, and do lots of farmer walks, even go up and down stairs. It has kept me sane so far.
@@hatbat1234 yup, farmer walks are highly underrated. Or just carrying in general, especially up hills and stairs.
@@hatbat1234
Fat grips on a pull up bar are great as well if you have a power tower or door attachment
Johnnie - “Some people are genetically gifted and the tips aren't going to translate to you, the viewer"
Me - *holding back tears*
You mixed the context to it; if you didn’t hear what he was referring to before he stated that, then you’re not gonna experience it
"I dont have particularly big hands" as you're holding your hand against the dude with the biggest hands in the nba
😂 LOL
Are you going to be doing a recap on your Arnold’s comp? I know everyone wants to see it! Thanks!!!
Yes he is. He said it on his insta story
0:37 it looks like you got punched by the guy in the background
Dave Woolsan's channel is so underrated. Give him a sub boyz
Absolutely love his channel but he just missed his third deadlift on grip, not sure why.
@@mkl1464 Hook grip is a strange mistress. I use it for all heavy pulls. Most of the time it's fine. Then it seats wrong one time, and I can feel my thumb skin tearing. Drop the weight or open a big tear...you gotta make that call.
for real tho
I concur.
It’s rare to get original content/advice on UA-cam fitness but this actually is! Great video
Technique 1:16
Basic Conditions 4:02
Basic Solutions 6:04
My Unique approach 6:42
As a rock climber, what you referred to as "finger tip grip" is close to the sort of grip that's generally considered strongest and safest in climbing. We usually avoid closing our hands completely if we want to exert a lot of force. Although I try to close my hand for heavier deadlifts, it will usually roll into this position after so many reps with DOH
Love this style of putting together information while linking other vides!
I always watch the full ads for Jonnie. Respect.
I thought I had shitty grip strenght. However, with gyms closed due to Covid I ended up purchasing a professional barbell and the thruth was that barbells at my gym just suck ass
Lmfao I know that feeling
Chalk
My gym doesn't allow chalk (which is great for hygiene, and I think it's a great thing for my safety - I'm terrified of stuff that wrestler's get, ringworm etc, because of bad hygiene). You pinpoint answered the problem I was having. Paraphrasing: "If you can't use chalk, you should use straps". Hook grip is great unless I have sweaty hands - and if I have sweaty hands, a pull that feels light will feel dangerous, uncomfortable and difficult because I can feel my grip slipping during the lift. It feels like the bar will roll through my hook grip lock because of the sweat making the friction, which holds the finger-lock, disappear.
But also because of this issue I had with sweaty hands I was able to spot a lack in my hook-grip technique (Cailer Woolam's hook grip video gave me the clue), which I'm super happy about. You need to twist the hook grip in, not just go straight for it. Also you need to have you index finger behind the thumb joint. I was doing both of these points wrong or not well enough.
I've had great succes at simply improving my double overhand grip deadlift. Even having deadlifts days during the off season where I exclusively deadlift double overhand will do wonders.
This is that cerebral training approach I'm here for.
Any collabing with Blaha??
My DL is too weak for my grip to be an issue
@Lorin Sanchez I wish
The Key to a big deadlift part 3 🙌🏼🙌🏼🙌🏼 excellent video homie
8:45 I felt violated 😟
that shot of kawhi hands with yours is insane, kawhi has huge hands even for nba standards
Good video! Ive always had the grip strength of a 12 year old girl lol
Thomas Cogger dude grip is the hardest thing for me to make progress on
@@garrettbaratheon567 same.
Garrett Baratheon you can do climber style stuff to help your grip. Hangboard is good
Watch me hit a deadlift PR in two weeks after all of the grip training I’ll be doing in quarantine
I was literally thinking the exact thing XD
*one sided grip training
You might have better chances with armwrestling
Pedro Jr Nah, man, you gotta keep switching hands to avoid muscular imbalances
Nice joke and profile picture
I didn't know other grips then the "fingertips grip" in my first meet. It's what made sense to me and comes naturally. My first meet did gave me a brand new bar to pull with and boy was that thing sharp (could even be considered painful if it hadn't been for the adrenaline). It rewarded me with a PR on my third attempt though :-)
Can you do audible and just tell me how your week has been ....
Are you going to do a video covering your performance at the Arnold?
Don't say hook grip
Don't say hook grip
Don't say hook grip
Don't say hook grip
Great video. Thank you!
I always trained with straps, and at the start it was starting to weaken my grip strength, I decided to train for a few months with the hook grip and chalk. Now that I know I can pull my max with hook grip and chalk I don't mind using straps for my training, but be careful and don't rely on them too much like I did.
this is what exactly recently happened to me :/
Used to do alternating grip which made progress. Then I tried and got used to hook gripping.
Another thing is I also never use straps when training. It also helps to train for a supertotal (incorporate cleans) along with pullups as an accessory.
Thanks Candito I look forward to trying this out in 2021 when the quarantine is over
I can't double over more than a couple reds, and don't ever use straps (take very good hand care). Have hooked 550 but found it inconsistent. Mixed gripped 595.
I've found what nobody has discussed is holding the bar extremely deep in the hand so that the bar lays on the actual meat of the hand and is almost not reliant on the grip itself.
May only work for meatier hands. But it's a method.
lol grip issues in the low 600s. Welcome to earth
When i get back to lifting after this rona, finally PR on sumo and dont fail on grip, I will owe you a thanks 😊
problem I have with grabbing the bar deeper in my hand, is I tear calluses more often when I use slightly shittier bars, so I like to grab it real low typically
Hey bro I’ve been starting look up to you throughout my strength training journey! Your content is about as real as it can get. Just out of curiosity, are you going to make any updates on your website or programs? And can you post a video explaining your main take away‘s throughout your lifting journey for getting stronger?
I have relatively big hands and it feels like a massive disadvantage to me, when I deadlift I can't hold the bar against my palms because my fingers are too long so basically I am forced to hold the bar with hooked fingers if that makes sense... I'm not very strong but after 315lb it becomes quite difficult to hold the bar
I came here just to find someone with the same problem
If you’re having grip problems just stop dating
I always use straps and have never had issues with a 600 lb deadlift. I always squeeze with straps just as hard as I would without though, the straps are just to preserve my hands. Once you start relaxing your hands with straps or using just your finger tips because the straps will still hold is when you start getting grip issues with straps mostly
super helpful - thank you!
Small hand 🖐 deadlift brothers unite!!!
How much length is known has small hand ?????please tell me I wanna know my lower hand to my wrist to middle finger length measures 7.5 inches is it big or small?
0:38, I thought you got hit in the back of your head
Hookgrip is the only grip that you need. Just get over the pain and join the master race. Proof of its effectiveness see oly weigthlifters
Agreed! Though my thumbs never seem to recover from hookgrip no matter how much I do it. When I was doing weightlifting competitions I'd always use straps on snatches up until ~6 weeks before a meet
CANDITO I LOVE YOU THAT IS ALL
The jokes start now, thanks for great powerlifting content and programming.
i deadlift 600 lbs, never been limited by my strength, but straps feel super weird so ive never used them, done rack pulls with 700/800 so hopeful!
“The credit belongs to the man who is actually in the arena...” that speech is always motivational 👍🏼
My favorite!
Name of the song!?
Pinch work can halp, but only if you have exceptionally weak thumbs, it's definitely not for conditioning. And you would have to lift a lot more. TBH pinching is just fun on its own, it's unrelated to powerlifting, more to grip sport.
I see a Candito upload, I like.
I had a thumb accident at work a long time ago, can't bend my dominant hands thumb anymore and it's 0.5 cm shorter. removes a lot of power :(, i'm not affraid to wear straps tho. casual lifting is casual
Man, I can’t wait to get my first barbell and home gym stuff... hopefully rogue picks up their output... all I’m going to get is a bar and bumper plates. No rack, no bench, just a barbell. Everything you need to improve standing athletic movements. I will be able to do dips and pull ups too, but other than that, all I have is the basic lifts and will get good at overhead press, power clean and jerk, front squat, and deadlift. I’ve been looking at the cerakote training bar, looks nice.
Can you pull heavy double overhand tho?
I started using only double overhand grip because I was scared of a bicep tear and it actually completely fixed my grip issues. I can literally pull my max with it, which is now 30kg more than I've ever done with mixed grip. Double overhand trains your grip so much, beginners shouldn't switch to mixed grip once they can deadlift like 130kgs or whatever lmao, that transition literally marks the start of grip strength problems.
yeah same, pulled 190kg with double overhand on a shitty normal worn out gymbar where we are not allowed to have chalk. I love using double overhand for everything, rows, RDLs, deadlifts etc
watching these videos are depressing since all gyms are closed.
First of all sumo lifting is gay
My hands are really above average esp for my height. I can deadlift around 190kg (419lbs) with a hook grip for a one rep max but I can't really get past 5 reps on 140kg or 150kg without having to drop the bar and rest my grip before picking it back up again to finish my set.
Hace you tried mixed grip yet
@@isaacc3162 no A lil update I'm finding hook grip much easier now because I would rush the setup, dont plan on trying mixed again
Learn the hook grip, it’s painful for a while, you get over it.
thankfully ive gotten to 495 with no grip issues conventional with mixed grip
Right when I need it.
Wait did you actually get a picture with Kawhi Leonard?
I want to know this too!
Looks like Kawhi Leonard and Donald Trump
Hey, I really like you and appreciate all your content over the years like the dunk video and this grip training. So this is nothing personal, but I found it a bit hard to follow your train of thought around 8:20. Maybe number your points and then the sub-steps within each point, so there is a more cohesive story? Maybe add a into: "We're talking about X, Y, and B today. A conclusion might be a bit much, but you could play around. I appreciate everything you said, and I know you have more to share. I just wanted to help you come across to a larger audience. Thanks for sharing. I'm going to try these, especially the first part with the 30-second holds. Thanks again.
the one and only disadvantage of hook grip is "pain" which goes away after using hook grip for a while. Man up people.
BTW: the hook grip is also the strongest mechanically
Hello. I just smoked a J so just rambling. I've watched your channel off and on over many years. It's not super catchy, but it will keep the attention of serious PLers. I think you need to do something more catchy once in awhile. Anyways, good shit bro.
*laughs in straps*
Natural Hypertrophy never touch straps if you want to get stronger. If you cant pull it without then you are just not strong enough. Unless ofcourse your deadlifts are >800lb
@@mundilmao I train with straps and just hookrip my PRs. I don't train hookgrip cause it's too painful but for a single it's always not even an issue. Edit: I also warm up double overhand until I can't and have seperate grip training, farmers and frame carry.
Note that the bare steel bar will RUST
A half round file works wonders for the calluses I get on my right hand from gripping the bar. My half round file keeps the palm of my right hand smooth as a babies bottom... Your welcome.
Did the Arnold's happen?
ive always used the "finger tip grip" and this is the first time hearing that its a thing lol i just did it naturally and noticed i dont develop much calluses on my palm because of that, so you were right in assuming that jonnie
You put on some weight ? You looking a little swole Johnny boy
Sorry
I just can't take any advice from a guy who does sumo
Able to deadlift 500 with straps, barely deadlift 300 with straps..
My grip strength is abnormally weak.
Sometimes even it gets so weak I can't take a plug out of a socket with 1 hand
Jonnie, when can we expect that program drop bruhhhhhhhhhh?
Just wait until he gets into isolation G, he'll have all the time in the world.
Eddie hall has entered the chat
i tore a callus pretty bad once, i could barely deadlift for a week
Poor you
Pull a Steve Johnson and super glue that thang
I thought I had a grip issue for a while, then realized I was excessively fatigued
Is there like a trick to hook grip or do you just get used to it? cuz like been trying to integrated a lot for a couple months but whenever I get past 350 it feels like my thumbs are going to explode
If you only do sumos your not the best deadlifters in world. No offense
So whats best if you got long fingers and small palms.
i have tiny wrists and its killing my gains. Thanks for the video
1:48 I think Jamal Browner and his 1,003lb Deadlift would disagree with this statement.
Has he ever done that in comp on a regular bar though? Without straps? Genuinely curious cause I dont follow him too closely
isnt he heavier than 225lbs?
@@jordanpike5816 Yes he has done over 1000lbs on a regular bar (in a gym). He did 971 at an official meet. He did it so fast he could have done it for 2. My point is he's the best right now. Not to take anything away from Dr. Deadlift.
Jordan Pike his hook grip is improving, he has hit around 975 in a meet now, and it was fast af. He will have over 1000 in a meet soon
Hafthor is number 1 at the moment
Using too much grip strength over taxes the nervous system... that means overtime your grip becomes weaker... hence the fat grip... it makes you use less grip strength and to not over tax the nervous system... this holds true in bodybuilding overtraining causes a weaker grip!
Show us your home setup bro.
God bless ✝️
I have SEVERE grip problems at 200 lbs. Am I screwed?
limiting posterior chain when you don't use chalk or straps
1st and 2nd meet ask for the bar to be wiped down.
6:20 IS problemed solved if grip messed up
-Dont do fat grip and rubber stuff train your hand skin!
Johnnie need some explanation on that Kawhi photo!
Wwwwwn
If you have Ed Coan mitts you dont need to train grip
Ed still trained his grip hard..
Thank you buff David Hogg
Do you still incorporate bodybuilding exercises or do you solely focus on specificity for powerlifting?
My grip is the only limiting factor I have, which I also hate. I'm kinda big guy in relation to my peers. 182cm and 98kg pretty lean too. But my hands are small as fuck.
I cant use hook grip, because I cant even grip my thumb at all.
What most griefs me is that my grip by itself is not weak, I have pretty strong grip, but my hands are so small its hard to properly grip the barbell.
Hmm maybe I need to rewatch the video, but I guess I’m not following why you wouldn’t recommend hook grip for most people.. you mentioned consistency, but what exactly is the reason that hook grip is less consistent for most people?
I’m getting a cerakote training, Olympic bar. Is the grip really that much different on this bar, I actually prefer less aggressive knurling but I am not lifting nearly as much as you are so would I start noticing difference in the mid 500s? I also wanna do power clean and stuff so I like this bar better for that and I would want to get better at a neutral grip. I’ve neutral gripped 405 without hook grip but am wondering if you really need that much knurling if I will be learning hook grip for when I start getting really strong on deadlift?
or just be a blacksmith
Fingertip grip is awesome. No more calluses on the hand, instead you'll get barely visible mini calluses below the top finger joint. If it doesn't work for you on DL I'd still use it on other pulling exercises like cable rows, pull ups etc.
Devon larratt wrist curls in my experience are way better than normal wrist curls. Also weighted chin ups have helped my grip
is 150 kg deadlift at 66kg body weight impressive
It is. It's more than most. If you stick with it, no doubt you can do 200 kg and beyond too though, as the years add up and the top end potential at that bodyweight is more than most people think. But 150 is a stellar baseline.
The holds and wrist curls are you doing them weighted? Or are you using a death grip on the empty bar?
Plate pinches are for pinch grip, which is different than crush grip which is what the handles are for. IMO I wouldn’t say it’s a waste, it’s just a different type of grip strength to work on.
Hold on, are you comparing your hand size with Kawhi Leonard - a.k.a. the claw? :))))
problem with cailer's example of a someone with smaller hands doing hook grip is that its a girl with skinny as fingers, not someone with thick fingers