A lot of people have been asking me about hook grip, it is probably the #1 question I get these days about my deadlift. It took me awhile to get hook grip down. I tried years ago and it just felt awkward. I've been using it for about 14-15 months now and in the last 2-3 I've made major progress in terms cementing my hook grip. Try out these two tips (especially the internal rotation cue) and see if it helps. Let me know in the comment section below if this finally gets hook grip feeling normal for you!

@jarrydhay1255

6 жыл бұрын

exactly what I needed. test this out today

@RealDarkFilm

6 жыл бұрын

Good vid, people underestimate the problem with alternating grip. Can you make a vid on what exercises specifically helped you rehab the SI problem and what you're doing to prevent it?

@mauricecooper9763

6 жыл бұрын

It took me at least a hand full of tries, but it's worth it because I now got it. Thanks for the helpful tip, buddy!

@Johansen1000

6 жыл бұрын

Personally I wouldn't requirement this type of Olympic style hook grip for heavy Deadlift. I always use a mixed grip.

@TysonBrownpt

6 жыл бұрын

i've had a few clients ask about this, perfect video Omar thanks!

Tried this out................ *came way to fast* THANKS OMAR

@simondesantis1757

5 жыл бұрын

upgrade to a fleshlight

@samueldahl9790

4 жыл бұрын

Alex Mora hahaha

@zoeanamooney3258

3 жыл бұрын

Why uh is it bold 🤔😂

@GunnerTheGoober

3 жыл бұрын

Wut 😂

New drinking game: take a shot every time Omar says internally rotate

I've tried hook gripping my shaft, and I'm sad to say that I can get all four of my fingers around my thumb

@ApeSlayer

6 жыл бұрын

I can thumbless grip mine.

@kristijan20091990

6 жыл бұрын

You mean, suicide grip

@lots3799

3 жыл бұрын

Viagra,and inlargement surgery. And let your gal,grab your shaft. Don't do it yourself.

@TheStrengthClassroom

2 жыл бұрын

Hahahaha

@upholstery1995

Жыл бұрын

😂😂😂😂

actually really comprehensive; quite clear. I'll be recommending this video to people who bother me about hkg from now on lol

Omar, show us your piano skills

@lots3799

3 жыл бұрын

Old chinese proverb. What would you rather have? Roses on your piano? Or tulips on your organ?

Thanks, I just hit 405 painless and i was never to go above 365 painless. You saved a life, thank you.

Thanks Omar. I'll definitely try this on my deadlifts this coming Thursday. I'm 6'4" and have average hands for a guy my height, but I've still had issues getting hook grip to work for me, probably because I've been trying to go up instead of across with my thumb, so I get at most two fingers over the thumb joint and only my middle finger all the way around back to the bar. The pain really doesn't bug me, but it never feels as secure as I would like; only marginally better than double overhand, to be honest. Anyway, thanks again, and I'll give this a shot.

Very informative and great video as always! Tried the hook grip again today, defiently went better than before!

That's exactly what I've been doing ever since I started using the hook grip and never understood why people don't like the hook grip and say it hurts lol. Great video Omar!

Omar, thanks for the tips, will keep practicing it. I was also able to increase my grip strength by switching from a 28 mm diameter barbell to a 25 mm.

Hook grip kept slipping so i went looking for a video. I knew Omar wasn't gonna disappoint. The video really helped!!

Place thumbs *across* barbell. Grab bar w/ internal shoulder rotation. Externally rotate shoulders. Got it.

@reneortegamoreno4022

6 жыл бұрын

Don't forget to internally rotate shoulders.

@MangalFaisal

3 жыл бұрын

@@reneortegamoreno4022 and then internally rotate your shoulders, then Internally rotate your fingers, then Internally rotate your wrist, and lastly externally rotate.

@nathannorman1770

3 жыл бұрын

Do we internally rotate or?

to all the people with small hands i couldn't do it until i bought liquid chalk a few days ago. i went from deadlifting 235x3 to 245x8 just because of the chalk and hookgrip

@YungJuve

6 жыл бұрын

Liquid chalk is a good alternative if your gym doesn't allow chalk (what a BS). However, the real stuff works better.

@RustyIsScared

6 жыл бұрын

i salute this kindof, i find that hook grip doesnt work at all without chalk, i lift more mixed grip if no chalk, but if i use chalk i can hook grip like 100 pounds more than mixed, went from lifting like 315- 440 in a month or some.

@dessertlimbo

6 жыл бұрын

YungJuve i only have commercial gyms where i live and using chalk makes me look like a criminal

@frysebox1

5 жыл бұрын

Just did 285lbsx5x5 using conventional grip, and I haven't deadlifted in 6 years and I'm not some grip monster, my hands are actually relatively small. My record with mixed grip is 405lbsx5, that was 6 years ago but as far as I remember I had no problems with the grip. All using chalk of course, everyone should use liquid or normal chalk on their deadlifts and back/pulling movements in general. Don't be the guy using straps at like 140kg unless you have a very good reason (injury), you're only cheating yourself. Try training your grip regularly regardless of what style you use. After the last rep in a set, stay at lockout and hold the weight for as long as you can. Do hanging isometric L sits for ab work for additional grip training; if your core gives out, just continue to hang there until your grip gives out. Use conventional grip as much as you can.

It feels like it's gonna rip my thumb off everytime I try this.

Definitely helpful! I've tried to learn it for years and no one ever picked up on the internal/external rotation. I gave up on it with my power cleans and snatches because of it. Def need to try this.

I know this is 5yrs old. But i was macing out today and my max with a conventional grip was 275lb 😢 grip limited. I was kinda upset. So i YT and this video popped up. Worked on it and my new max is 315lb. Hook grip worked wonders for me. Thanks 🙏

Very useful cue. I personally don't have issues with the hook grip, I started doing it for my deadlifts 1 year ago and now that I started weightlifting I already have build a good hook grip.

my venture into swapping to hook grip starts tomorrow - thanks for the vid!

Thanks for yet another useful video, Omar. You really do a service. Been wanting more insight on hook grip.

From one musician to another, thank you Omar.

Switching to hook grip right now and this is one of the videos that's helped me a lot, thank you Omar. I lift sumo and just can't not snag my overhand side on my pants when pulling that way, makes me miss so many maxes. I'm not far off getting my hook grip able to pull my max now and am able to do pauses. The internal rotation is a huge key for getting a good painless grip. I also highly recommend both liquid and conventional chalk for really eliminating that bar roll.

When you Olympic lift so much that you automatically hook grip at first when benching >>>>

@jessicawang6527

6 жыл бұрын

Absolutely not

@johncairns5069

6 жыл бұрын

Jessica Wang did it work tho

@biesman5

4 жыл бұрын

@@ApplySkills Lol

Been using hook grip past few months external and internal rotation makes alot of sense for a more secure hold! Another tip I'm doing to increase grip and finger strength for the hook is ROPE HANGS on 1 1/8" dia hemp rope draped over power rack and hang with entire body weight for time. Superseted with thumb pinch grip holding onto 45# plates standing straight up arms at side for time.

I'm glad you mentioned the bass and guitar thing, because that is the main reason I have been shying away from the hook grip, I do not want to fuck up me thumbs and not be able to play me instruments, thanks for the video Omar

Awesome! I tried it out and I finally feel comfortable in hook grip.

Amazing. You nailed my exact issue in June 2019!

I'll try this out next week. I took a break from deadlifts for a good 4 months now, time to get back to business

Easy to learn, difficult to love. Reminds me of the prowler.

Thank you this grip has really helped me to fix my form and I can lift even more weight too!

Great thx from S.korea. I love the way of your everything!

Glad I found this upload after watching a competition fail of a guy ripping his bicep off during deadlifts using over/under (mix). Going to give this a shot. Thanks for the tips.

Thank you, after trying a bunch of things for my hook grip, looks like finally worked :)))

Thank you so much for posting this, Omar! I have small girly hands and always wanted to hook grip, but I thought there was no hope. I'm going to give this a try.

This was great and trying it out worked. I thought I'd not be able to do it based on my failed attempts in the past. But, Broseph, you're explaining the thumb while the videographer is filming the fingers. If you ever do another, it'd be awesome to film the thumb instead of the fingers.

Thanks man! That was helpful!

I'm not a big fan of Omar's, but this is solid advice. Strong work, sir.

Just the video I needed because I've been having trouble getting hook grip down. Thanks man.

@BeyondPrideMF

6 жыл бұрын

Haha lol me too. Did bent over rows yesterday and at my uni gym we have extreme slippery bars...Usually I can hold 300 pounds with normal overhand grip but there it kept slipping >.

I'm a 5'1 112 lb female, and I use hook grip. If I can do it almost anyone can. My fingers only wrap half my thumb (not long enough to reach the middle joint, but it's still secure.

@yolobro2071

6 жыл бұрын

Wtf a I'm 5'10 188 lb male and I can't.

@MrSocialish

6 жыл бұрын

well the heavier you are, the more weight you can pull (generally). So hook gripping 200lbs is a lot less stressful on your thumbs than 500 is. But I do agree that almost everyone can do hookgrip

@crayonfire

6 жыл бұрын

MrSocialish short people tend to have smaller hands and shorter fingers than taller people, so we have more of a disadvantage when it comes to wrapping our thumbs around the barbell. Eventually, our thumbs get use to the pressure of the weight so it doesn't hurt anymore. My thumbs have calluses on them, so even if I pull a PR, it doesn't hurt. It only really hurts the first two weeks, after that it's really manageable

@MrSocialish

6 жыл бұрын

Helenorigby Thats true! I didnt even think of that

@yolobro2071

6 жыл бұрын

Richie Rich 6 is avrage for mine and I’m 5’10 fucking end me

I’m a bit tired of deadlifting with a mixed grip because it’ll isometrically build muscle on one side of my back for stabilization because the shoulder is oriented in a different position. I think I’ll start doing sets with a hook grip as well because it gets hard to double overhand 315lbs without straps after a few reps. I’m still going to do mixed for powerlifting but not as often. Thanks for the deadlift tips.

Great video as always Omar!

im very excited to try this tomorrow thanks man

Just wanted to say thanks for the video. For the first time today I did had a comfortable hook grip and PR'ed a squat clean 😊

Thank you for feeding me your knowledge dad

This is good stuff. At 315 and up, the bar starts to "helecopter" on me and I have hurt my back on the opposite side of my undergrip. . I have been using straps but don't really like using gear. I will try this.

This video saved my life thank u omar

Thanks Omar, regards from Spain! 💪🏽😗

The tutorial I have been waitin for

Thanks man,works for me

Took me about a year to get use to the hook grip. Best thing to do is to just do it all the time. Use athletic tape around your thumbs and that helps with more high reps stuff.

This video is so helpful

This was super helpful!! Thank you!!

Trying this later, love your stuff Bromar

I've been doing hook grip since I started stronglifts. There's a very small sweet spot wherein it really doesn't hurt my hand.

good tip that ive not heard before... thanks omar

Great video! Gonna need to fix my grip next time

Dude excellent video

This helped a lot brotha

In training I mostly use straps and when I do 1 or 2 reps I use hook grip. For me this works well, I dislike mixed grip because of the imbalanced feel.

Was doing 315 with hookgrip today and still feel the pain the my thumbs .. Sometimes I just grab it and it's awesome, doesn't hurt and feels stable but most of the time I just cannot figure it out. Will try this exact process from the video on friday (in two days).

@acoolxss2496

Жыл бұрын

how did it go

@drednac

Жыл бұрын

@@acoolxss2496 It hurts less now, but it slips after certain amount of reps. Tried chalk and it feels like getting back to square 1. Basically I was relying on the fact that as I pulled my fingers slide into the correct position, but when I use chalk it doesn't slip so however you position your fingers that's how they will be crushed. So using chalk it's like 3x more painful. So I have to change the way I grip it again.

@BilboLondon

Жыл бұрын

@@drednac have you tried to thumb tape ?

@drednac

Жыл бұрын

@@BilboLondon No, I think I will just start light and add a little bit of chalk to find the right way ..

@peepoos

Жыл бұрын

@@drednachonestly fuck hook grip just do overhand with chalk and build your grip strength. unless your trying to get insane weight up for a powerlifting comp i dont see a point

will definitely be trying this out!!!

Very useful video, thank you!

Been working with this "shit" for the last couple of months... Couldn't quite put my thumb on what the minor detail was, which I was doing wrong and you just pointed it out... Thanks Omar! Peace!

Great and useful video bro, keep it up

Nice tips. Thank you!

Hi. I’ve been back into strength training for quite some months now (had a break of 2 years) and I’m hitting around the same weight I used to hit. I always deadlifted with mixed grip, but I tried to transition to hook grip. I noticed that I got severe thumb pain even at around 140-150 kg. So I tried your video since I have very small hands. My hand still opens when I’m around 200kg and I can’t seem to get a proper grip on the bar.Do u have any suggestions for that problem??

Excellent, thanks Omar

Going to try this today. Don’t know why it’s taken me this long to try

Should I internally rotate my calf muscles when training them?

Really good stuff, thanks man!

Finally stopped the bar from slipping out my hands with this grip, although my thumb probably slipped out of the socket. Its all good tho

i started doing pull up bars but at some point of the height i feel it burnining too, will test out!

I did this for the first time ever, I hit 295 for 5 sets of 7 and 6 on the last one. 500 lb deadlift here I come. Should I do that set and rep scheme once a week ?

Wow.. That's really helpful ❤👌

I can't be the only one who thinks that Omar being a musician is crazy cool. I'm a pianist and guitarist and, of course, a lifter which I feel is pretty cool.

I haven’t ever hook grip before. But double overhand still work when I lift 320lbs. I think I will work about it soon

Thanks for showing how you do it man I’ve wanted to do the hook grip. I hate mix grip it feels bad to me lol

I can't feel my thumb when I am with you, but I like it.

Thank u so much bro

Still feels like my thumb is going to explode

Good shit kiddo 👏🏽

Is there a difference in bar width between a normal bar and a deadlift bar? I have to grab a bar from the squat rack to do my deadlifts at my current gym. My hands are tiny and I have issues solidly gripping my thumbs.

Dope tips brotha

thanks thats helps alot great explanation

Hey Omar, thanks so much for that amazing tip! Question - should I use hook grip as my default grip throughout, or should I use overhand and only hook when my grip starts to give out? (maybe going from there to mixed grip as an absolute last resort on a really tough DL workout). Just wondering, since I tend to use overhand as much as I can, and will move up in weight only if I can handle the entire DL workout without ever needed to finish on Mixed Grip. One more thing - am I losing a lot of performance for using straps? If I have no injuries to compensate for, should I avoid straps like the plague or is it a non-factor?

@Sbeved

6 жыл бұрын

OfficialMaxc you answered your one question, overhand until grip goes out is a great way to do it

@Walvanator

6 жыл бұрын

Just do hook grip as much as possible. How else will you improve your hook grip?

So when you’re executing the movement? There’s pressure on your thumb that’s going horizontally across the bar?

i really need to switch to hook grip, i have tried it before and it feels so much better on my back...

Will try this Mr Oma esuuf.

very helpful ! thanks!!

ok 2 things: 1) wait, there's a difference between the hook grip and double over hand grip? thought they were synonymous. 2) I actually have big hands and hate mixed grip now so I have an advantage with this hook grip?

Omar, what can I do if I have small hands, short fingers and the bars in the gym are stiff \ >29mm thick? I do OK with 27mm or even 28mm whippy Olympic bars, but the "regular" and stiffer bars just keep opening my hook grip I got used to the pain on the thumb (BTW, it's more of pain on the palm of the hand itself than on the thumb for me...), but what seems to happen all the time when I grip the bar with hook grip is not getting enough of my fingers over the thumb, so the weight of the bar just keeps opening my hook grip after maybe 2-3 seconds. That happens not only with 1RM deadlift weights but with even ~80%-85% of the weight and on longer sets like shrugs and RDL when a set takes maybe several dozen seconds...

@Swedishnbkongu

Жыл бұрын

Same

Thanks Omar👍

This vid was an awesome idea.

For me jp cauchi's video (two outside fingers first, then thumb and then index +middle finger) and using chalk fixed it. Got from not being able to hook 180kilo to being able to hook 240kilo. Unfortunately i ripped a 1 cm^2 off my thumb holding 220 for 10+ seconds, any tips?

I don't hook in quite the same way, but rotating your elbows correctly makes a huge difference

I really liked this video, therefore I liked the damn video.

Im'a give this a shot! Thanks brotha

Finally! Been waiting for this tutorial! Thank you !!!!

@yolobro2071

6 жыл бұрын

Ure a girl

@mikkeljrgensen181

6 жыл бұрын

bob and vagene pls

Thanks will try, but Ive never had any issues with mixed grip

Thanks, I'll try