The Hook Grip - how to set up with shorter fingers
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- Опубліковано 11 вер 2024
- Starting Strength Coach Paul Horn demonstrates a way to set the hook grip for smaller hands.
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We need more instructional videos from Paul Horn please! He's so clear and concise and his information is helpful.
Except this video has nothing regarding small hands. Which is...you know...the title of this video?
Duy Anh Le he talks about rotating the hand
@Duy Anh Le - 2:09
Testimonial:
I pull 160 kg (352 lbs) for a set of 5 reps. I have done hook grip for every deadlift (including warm-up) for the past 8 months. At first it hurt even with 60 kg, but your thumbs adapt to it. At the beginning it was mostly joint pain and bone pain, and later it was mostly skin pain. Now there is no pain whatsoever. The part of skin on my thumb touching the bar has gotten thicker. I get less callus formation in my palm with hook grip, than with mixed grip. Soon I will attempt my 1RM at 200 kg and I will use hook grip. 180 kg was no problem. Oh, and use chalk. Chalk around your thumb as well.
Karel Tiigemäe thanks Karel :)
Thanks man this is what I was looking for
Thanks! Question, does it deter from your grip strength?
@@Matthew-pf9mj if you do only hook, then a little bit, yes. Not enough to be worried about it though.
I do hook , almost never had pain ,if you have you that much pain you are doing it wrong ,you probably just learnt proper technique in the last months
Have tried and failed to implement hook grip several times. After watching this vid I’m gonna give it another shot. Thanks so much for this clear and detailed advice.
how'd it go?
@@glocksandhandles2637 i guess didnt work xD
@@katopavla he sadly died from hook grip dl
Did you die from hook grip ?
all his fingers fell off now he can’t type 💔
Probably the best hook grip tutorial i have ever seen!
I never realized what a blessing it is to have big hands and fingers until I watched this video.
Hook grip has never troubled me even on first day. I used it for the first time right on my 1RM attempt.
This is exactly what I needed! I've tried integrating the hook grip after watching other videos, but it never felt quite right. Using the suggestion to rotate the hand to get better placement for the fingers is so helpful! It's still freaking hurts, but I feel like I can actually progress now! Thank you!!
Clearest and most concise instruction on hook grip I've ever listened/watched.
Was able to pull my mixed grip working set first try with this hook grip tutorial. 👍👍👍👍
The first day trying this I was able to pull 315 without a belt, my max is 355 with a belt and mixed grip. This technique has given me the confidence that I can transition easily within 30 days (first ever competition March 27th). Gives me much better tightness and gives me a lot less to think about with my setup! Thank you!
Im a lil late but how did it go
I just started to used hook grip for a couple of weeks now. I can do 110kg for 4 reps of it. My 1rm is 135, so it's pretty good so far. Implementing it in every way I could like for barbell row, rdl, and other dl variations.
Fantastic video. Very informative but not too long, no superfluous information, concise, clear.
I've been using hook grip for a couple months now and it feels great. I also wrap a small piece of medical cloth tape around my thumb and use chalk and it feels great.
Well presented. Concise and informative.This guy is not in love with the sound of his own voice like way too many youtubers are. Thanks.
dang the production looks way more professional than usual in this video :)
And the instructions were pretty clear good job!
This changes everything, only now my thumbs hurt
my thumb nail always slide away and scratching my middle finger when i used hook grip and I thought this is it for smail hand people. after watching your video i'll give it another try! thanks for the good work
Finally caved in and looked up a tutorial because i kept feeling like ima pop my thumbs fingernail out and this just helped me so much thank you !!!
Had a training session coached by Paul this week. A great person!
Finally with this advise was able to get a better set up for the hook grip.
Thanks Paul, this tip has really enabled me to utilize the hook grip.
I started using hook grip about two years ago. Even with my smallish hands, it is by far the superior technique! Good video.
how long your hand is?
Mladen Jovanović from the base of my palm to the tip of my middle finger is 18.5 cm.
how long did the pain last for the first time?
Awesome! This is exactly why I’ve never done hook Grip. I really needed this
going to try this modification tonight.
Watched this video and I'm never going back to reverse grip again. Hook grip 4 lyfe
Awesome. Guy seems so cool and speaks clearly. Thank you for the info!
Since incorporating this method, I can pull hook grip with no problems!!!
Interesting tip, going to try this later. Very informational video as always!
Amazing tip!! I think the times when I felt better with the hook grip (and therefore able to actually do the lift) was because I somehow avoided the nail. It was the nail hurting me, often only on one of the hands, and spending more time sinking my hand into the bar "seemed" to help. Now I know why, someone had to think through what I was doing for me, I hope I can keep adding weight! :D
Had a pretty bad UCL tear in my elbow and had to learn hook grip for my deadlifts. Never had a problem with them with my oly lifts but it definitely is a lot hard with heavier loads but this video was very useful!
Transitioning to the hook grip was much easier than i thought it would be. It sucks to do for volume, but its not really a problem for heavy singles.
That’s really what I needed. Thank you sir.
The hook grip is unbelievably strong. My fingers are kinda long though.
Hook grip is stupid painful for my desk job fingers. I used straps and have no regrets. Hand size and bar diameter also can affect success with a hook grip.
This video was very helpful thanks
Great advice. I'll have to try this.
My gym has normal bars that aren’t as thin as a deadlift bar. I’ll try this technique. Normal hook couldn’t get my finger near the thumb.
This guy is great.
Thanks for the advice Paul "Merkel" Horn!
Paul Horn makes us honry! .... I mean.... Happy :)
I get blood splurts under my nails from the pressure, but my fingers go past the nail. What's your advice?
Great advice! Thanks for sharing
Great video!
I prefer straps. Mixed feels weird for me, hook also (although this was a great vid and I'll try it next time).
Usually I use straps, then load the same weight up in a high rack pull position and hold it for 3 sets till failure
shrimpanzee001 I use straps too but if you're competing in powerlifting rules ,it can be useful
I'm going to try this grip since mixed grip is fucking with my SI joint.
Thanks for this
Great tip.
More videos please!!!!
Baby Hand Squad in da House!
Great advice
Wow! Thank you so much!! 🙌
Buy thumb tape, it helps. I also workout with some good training gloves, also helps., bar doesn´t slip easily.
I have big hands, but for some reason the bar slips off my right hand during the deadlift, i will definetely gonna try this out next time.
Thank you
Great info
THAAAAAANKS
I started using it yesterday I tried to fingers it felt uncomfortable so I just use one much better
1:36 I did it in minutes I’m not proud to say this this but I have sliced my finger open when knifes and have for years injured them on numerous occasions but never broke or sprained them
Any information on long term damage from the hookgrip?
I’m trying to get going with a hook grip and will be giving this advice a try.
Quick question though, why not just get new practitioners to start out with the hook grip from the beginning??
That’s what I thought too. It sounds really dumb only to start practicing the hook grip when they can handle heavy weight which makes it hurt even more instead of getting used to the feeling from the very start
It works! 👍
Would the suggestion to warm up through working sets be pulled hook grip of you're already pulling 600+? I just hook grip a couple days ago and the most I can muster is 405x3. Not only do I have short fingers but I have stubby thumbs. Like really short.
The sooner you learn it the better
Is there any chance of breaking a thumb in a hook grip ? Cause when I deadlifted 141kg deadlift today I felt like thumb is gonna break. I used the same technique as shown in this video. Is this normal for hook grip first timers ? And after that I used the mix grip. Should I use the hook grip again next time ?
So... Is it OK to smash the thumb only with a point and middle finger and leave ring finger and pinky only for barbell?
Is there a way to adapt and use this grip without any powder or tape? I’m a light guy so my grip strength with overhand fails above 315. My goal is to hook grip the hex bar with 340 to max the new acft deadlift portion. Figured I might need to use this since I can’t use alternate grip on a hex bar.
Tried it, it was like impossible
when we say small fingers we mean the midlle finger barely goes above thunbnail
I have really small girl hand and fingers I can't get even with rotation to this position.. so mixed grip.. 😒😅
I’m trying and trying but I’m really beginning to believe my anatomy just doesn’t favor hook grip. I have very short stubby fingers and meaty palms. I cannot get my fingers beyond the thumbnail no matter how I try. I try internally rotating my wrists, digging the webbing of my hand deep into the bar to the point it aches the rest of the day and the farthest contact I can get is either my index or middle finger over the pad of my thumb. I’m lucky I can get one full fingertip over my thumb at all. I can rep in the mid 400’s, but once I get up in the 500-lb range it slips out of my hands nearly every time before I get to my knee even though it starts moving off the floor with no trouble.
PS. I switched to hook grip in the 1st place bc I lost my grip on 545lbs at my last meet.
What should you do if your fingers can't go all the way around the bar? My fingers don't meet when I use an axle bar.
Axle bars aren't exactly made for hook gripping
I'm just gonna buy some straps.
I think a lot of powerlifting meets don't allow straps
Raymond Beechner well I ain't planning on being a powerlifter.
Well perfect use straps then
Tried getting the bar right into the soft part of my hand, still can't get my fingers past the nail🤷♂️ Guess my stubby ass fingers aren't doing hook grip😂
Can the asymmetrical loading of the shoulders cause lower back issues? I've noticed in my own training that my lower back is way less prone to tweaks when I've used the hook grip vs when I've used a switch grip.
Jack Santangelo this used to happen to me Because i was slightly pulling the bar away from my leg at the supinated hand by pulling harder with the pronated hand
I don't think it would cause lower back issues, BUT it might exacerbate preexisting back problems. Deadlifts should be remedial, but any imbalance can't be fixed with switch grip.
What’s wrong with straps?
Great video. It should be obvious but not everyone knows everything!
I tried this and didnt worked. Guess my fingers are too damn short
Do you hook grip both hands or just one?
All 3 hands
Any help for those of us who can't reach around the joint? I can only reach the nail.
losfromla1, I should have been clearer: what about if, with arms internally rotated and bar driven into the gap between thumb and first finger, we still cannot get beyond the nail?
wrap your thumb with athletic tape, especially around the nail, you still wont reach around it but it will be less painful and the tapes texture adds friction for a more secure grip
Same problem here, but the pain doesn't bother me, rather the bar just opens my grip and falls out of my hands...
James, are you kicking with the middle finger on the thumb? I don't have very big hands but I can easily reach around the bar. I do have a flattish thumb joint though so this might help me.
Hmm...still can't do it...how short are my fingers?o.O :D
👏👏👏
My hands are still too small :( mixed grip is fine for me
I can't do this 🙄😢
The middle finger is still over the thumbnail, causing extreme pain. There is no way to avoid pressure on the thumbnail.
Damn my tiny hands!!! 😭
Same bro, same
@@joshuapeters8834 cry with me brother 😢😢😢😢
How the fuck do i hook grip when my thumb bearly touches my midle fingers whean i grab the bar
You don’t. You’ll mix grip. And you’ll love it.
@@startingstrength Thanks for aswering, but what about the drawbacks? And then keep the grip for the entire set or change between the reps?
As long as you don't bend your elbow and keep the bar on your legs, there are no drawbacks. Keep the grip for the whole set.
Slightly nocebo'ed with that 'bicep tear thing' but yeah nice video! ✌️
Yeah, it's like saying that driving kills you, which yes, it does, but it doesn't prevent people from driving. There are risks associated with almost everything we do.
I prefer hook grip once pronation fails because at that point you already have adrenaline going through you, it’s less painful to jump into. But that’s just my opinion.
Yeah...... Or, just use straps. I don't get it. If you're going to work around a weak grip, might as well use something that doesn't hurt and takes a long time to get used to? Or is there something I don't get here..?
Hook grip still trains the grip, while straps do not. Also, it doesn't take all that long to get used to or not hurt, especially if you are doing your cleans.
2:12 second finger is too short
Great video! ...except he mispronounced greeyup. :P
My palm width is 21cm 😂😂 my hand is huge, my grip is strong as f. Idek why I watched this.
Good video but this has been on Omar's channel quite some time ago :)))
So, go watch Omar's channel then and bugger off.
And Omar pinched it from someone else. People have hook gripped for decades. ;-)
This guy doesn't have small hands lol
Donald Trump watching this rn
Why not just use straps.
If you are using a hook grip it seems like you have already begun to use something other than grip strength so unless you are training for competition I wonder if it is just as well to use straps. Comments?
I agree with you 100%. I'm never going to enter a competition, so I see no reason to subject my thumbs to that kind of stress.
Hook grip doesn't train your grip, just trains your ability to stretch and take the pain on your thumb. Clue's in the name, the hook holds the bar, not your grip.
If you can double overhand 300lbs and work your way to a 700lbs deadlift with hook grip, the day you try to pull with double overhand again you'll still only manage 300lbs because you didn't actually strengthen your grip at all.
Safety. If you can't hold the bar, you can't lift it, so you don't hurt your back from excessive stress accumulated. I have used hook grip for a year now, and if you can't bear the pain in your hands, you have no business pulling the bar. Exception to the rule is overload partial pulls like heavy shrugs where you need to reduce grip fatigue for your cleans or snatches or chins. The wrong bar with 400+ really sucks for sore tired hands.
You use double overhand on increasingly heavier warm up sets as you get stronger, thus your grip will be trained then. However, on your heaviest set use hook grip (or mixed grip) to get stronger overall.
Teaches how to deadlift with a proper grip, uses squat shoes for deadlifting ..
Travis Schpeltinger it's preference. If you do a conjugate method program, having shoes on and off gives you a nice little variation. I pulled a PR with shoes last week, and another PR without shoes this week. If you aren't doing conjugate, know this - strong people don't need their equipment to be perfect to perform ;-)
dude shut the fuck up, you have no idea what the fuck you're talking about.
the hookgrip was mostly for Olympic lifting for a long time. So ya If I do deadlifts I wear weightlifting shoes. he also never said he was teaching deadlift just teaching the hookgrip. could very easily be training the pull of a clean as well.
Travis Schpeltinger salty like my sweaty balls hey? I think you need to lay off the oestrogen tabs lol
Rippetoe himself says that squat shoes are OK for deadlifting. Also, this scientific study: ttu-ir.tdl.org/ttu-ir/handle/2346/66140
That demo makes no sense how to secure the grip on the bar. The thumb is not directly under the bar, so the moment you try to lift (which was never shown from the back of the hand) the bar is going to roll forward.