Hook grip

Hook grip is used in many strength-related sports such as Crossfit, powerlifting, strength conditioning and Olympic weightlifting. Using hook grip provides the lifter with a much more secure, tight grip and also takes the pressure off muscles in the arm, hands and wrist to reduce risk of injury. When used in the deadlift, the hook grip has a number of advantages. Traditionally, lifters tend to use a "mixed" grip when working with heavy loads on the deadlift, that is, one hand being supine and the other prone. This mixed grip creates an imbalance of the shoulders, with one shoulder being externally rotated and the other internally rotated. This difference in rotation between the shoulders can create imbalances in the muscles of the back over time.

Step one: Place an open hand around the barbell with the thumb on the opposite side

Step two: Wrap the thumb around the barbell

Step three: Wrap remaining fingers over thumb and around bar

If the grip on the bar is not secure, it is going to be hard to lift the weights. To perform a hook grip one must first wrap their thumb around the bar and then wrap their index, middle and ring finger around the outside of the thumb (the pinky typically ends up resting on the bar).