How to Hook Grip a Barbell

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As we’ve discussed before, there are three ways to hold onto a barbell if you’re worried your grip is going to slip. You can use straps; you can face your palms in different directions (mixed grip); or you can hook your thumb underneath your fingers, a technique known as hook grip. A hook grip is more secure than mixed, and it's essential for lifts like snatches and cleans where mixed grip isn't an option. Yes, it hurts. Yes, you'll get used to it.

I am happy to report that, after six years of training and competing in olympic weightlifting (where hook grip is neither feared nor debated, but simply a part of life), I now believe that hook grip is not nearly as painful as it is reputed to be. And yes, I am the person who wrote in an earlier article that hook grip “hurts like hell.” This is partly because I’ve gotten used to it, but it’s also partly because I used to do it wrong. So here are some tips for learning how to get comfortable with hook grip.

Use a thinner bar

This is a tip for everyone, but especially people with small hands (including most women). You'll find a wide variety of barbells in most gyms, and they aren't all the same diameter at the handle. Some are thick and sturdy; these are hard to grip, and may be reserved for squats or bench press, where that doesn't matter as much. Bars made for deadlifts or for Olympic weightlifting will be thinner, making it easier to wrap your fingers around.

So make sure that the bar you're trying to hook grip isn't a super thick one. If you have larger hands, any normal barbell should be fine—that usually means a 28 millimeter handle. Deadlift bars tend to be a little thinner at 27 millimeters, and women's Olympic weightlifting bars are the thinnest common bar, at 25 millimeters.

If you've had trouble trying to hook grip on a regular bar, try a women's bar and see if you can get the technique to click. I used to think I "couldn't" hook grip a regular bar, but after I learned to hook grip properly with a women's bar, I found that I was able to hook a men's bar without too much trouble.

Lay your thumb so it is parallel to the bar

A common mistake—and a thing that makes hook grip hurt a lot more than it needs to—is placing your thumb on the bar incorrectly. Don’t think of your thumb as wrapping underneath the bar; it’s not like a pincer opposing your fingers. You also don't want to grip the bar with your thumb, as if your thumb's job were to squeeze the bar. The purpose of the thumb, in a hook grip, is to provide a sort of roadblock to stop things from slipping.

I took some photos of myself setting my hook grip on a bar, so you can see exactly how I do it. (I'm sure every lifter has their own idiosyncrasies, but mine should be a solid example to convey the basics.) Here's how I set my grip:

1. First I find my hand placement on the bar (usually by lining up my hand with the knurling or the rings).

2. I press the web of my thumb into the bar, which allows me to reach my thumb away from my body, and bring the side of my thumb into contact with the bar.

3. When I bring the rest of my hand back into place, my middle finger crosses my thumbnail perpendicularly. (If you can only remember one checkpoint for whether you're doing it right, remember this.)

4. I loosely wrap the rest of my fingers around the bar. I don't have to squeeze—the hook locks everything into place.

Credit: Beth Skwarecki

The exact positions will depend on the size and shape of your hands, and you may find yourself grasping the bar slightly differently for a wide grip (snatch grip) versus a closer grip. But make sure that your thumb goes more or less along the bar, parallel to its length. (It may help to think about pointing your thumb toward your pinky.) You do not want to jam your thumb under as many fingers as possible, nor should you try to wrap it deeply around the bar. If you get a pain in your thumb knuckle, where your thumb meets your palm, this is likely what you’re doing wrong.

Practice

Will it still hurt? Your first time going heavy, yeah. But you'll get used to it more quickly than you think. If you commit to making hook grip work, and using it as often as possible, the adaptation process only takes about two weeks. If any pain, bruises, or calluses develop, they should be mild, roughly parallel to the length of your thumb, and on the side of your thumb rather than in the middle of the thumb pad or on the knuckle.

During this time, hook grip everything that you can. If that means you're only hook gripping your deadlift warmups, but once there's more than 135 pounds on the bar you can't stand it, that's fine for that day. Next time you do deadlifts, you'll probably be able to hook 135 just fine, and maybe you have to switch back to your old grip at 225. You get the idea. Before long, you'll be hook gripping everything. To get more practice, hook grip every exercise you can (rows, etc) just for the sake of practice.

Once you're used to hook grip, the pain won't be an issue, but I'd be lying to say your thumbs will always feel great. If I'm doing an exercise for multiple reps, I'll use straps rather than hook grip 10 heavy reps in a row. Some lifters like to tape their thumbs. This provides a little compression, so the pressure doesn't hurt as much, and it also prevents the knurling from digging into your skin. You can use regular athletic tape if you leave a cutout for your knuckle, but it's more common these days to use a stretchy, grippy thumb tape like this over your whole thumb.

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