Some of us just plain and simply hate it and we make every excuse in the world not to use it like it hurts, it’s annoying, or I don’t need it. Let’s take a couple of minutes to learn more about it and its importance.
What is the hook grip and what does it look like? Palm around the bar..thumbs wrap around bar..lastly fingers wrap around the thumbs. (Most likely it will just be index and middle finger around thumbs)
Why? The hook grip is the single best way to the grab the bar without using straps. It becomes the most useful when accelerating from position 2 to position 1 known as the “second pull”. The hook grip allows us to pick up maximal speed without worrying about losing grip about 2-3 times faster than the traditional over hand grip. The hook grip will not only help us with 1RM in our Olympic lifts but in the long AMRAPS with these movements at a lighter weight.
A good way to prove this is hang on a pull up bar first use the suicide grip (all finger on same side) , next a traditional grip, and lastly try the hook grip. (you will most likely come off because of pain and not loss of grip) By using this little test is proves that the hook grip will save your grip for those long AMRAPS with Olympic lifting movements
The hook grip may feel uncomfortable at first but over time your body will adjust most Olympic weightlifting coaches say about 2 weeks. The more we use it the easier it is for our bodies to get use to it. We should be using the hook grip in all of our pulling lifts like clean, snatches, and even sometimes the deadlift.
Cliff note Version:
1. The hook grip..palm..thumb..fingers around thumbs
2. Why? Maximize grip strength in second pull of clean and snatch.
3. Give it some time. About 2 weeks to get fully use to the hook grip.
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Good morning
– Bottoms up KB walk
– TGU 1/side
– double under practice
A. Mid hang snatch pull x 1 + mid hang power snatch x 1 x 3 x 3 sets
B1. RDL x 5 x 3 sets, rest 60 sec
B2. CG Bench x 5 x 3 sets rest 60 sec
30 sec step ups
15 kb swings
A. Mid hang snatch pull x 1 + mid hang power snatch x 1 x 3 sets
B.1 RDL x 3 x 3, rest 60 seconds
B.2 CG bench press x 5 x 3, rest 60 seconds
40 kb swings (70/55)
20 kb swings