The Cell

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The Hook Grip

This is a pronated (palms facing the lifter) grip in which the thumb is trapped between the bar and usually the first and second fingers. For the pull of both the clean and snatch, this method of gripping is a necessity to maintain control of the barbell during the violent second pull and the powerful turnover.

It’s important to understand that the thumb is itself wrapped around the bar inside the fingers and not simply pinned perpendicularly to the bar.

The hook grip also creates a system of countering the tendency for the barbell to roll backward out of the hand (similar to the mixed grip used in deadlifting) and because of this increased grip security, it allows a lower level of grip tension. This reduction in grip tension allows a reduction in elbow tension during the pulling phases of the lift that improves the transmission of leg and hip power to the bar and the speed and fluidity of the transition between the second and third pulls.

In short, the hook grip allows for the relaxed arms necessary in the Clean and Snatch whilst maintaining grip security.

The Hook Grip is a vital part of the Olympic Lifts. Use it.

Everyone can use the hook grip. Small hands are no excuse.

 

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