The Hook Grip

 

All high level weightlifters use the hook grip and you should use it too. Because of the explosive nature of the lifts the standard overhand grip just isn’t sufficient, especially with the wide hand position the snatch requires. Additionally, the central nervous system will sense when the grip isn’t strong enough and will inhibit the degree to which you can explode. Your body will shut down the action. Another undesirable consequence of the overhand grip is the harder you squeeze, the more unwanted tension travels up the arms, causing them to bend at the elbows which will also cause a loss of power as you explode with the bar.

The hook grip solves these problems. Because it is more secure, you will be able to lift more weight and explode more powerfully using the hook and because you don't have to squeeze the bar as hard you will have an easier time keeping the arms straight during the pull. The hook also facilitates the desired “elbows turned out” position.

There is a break-in period for the thumbs and they will probably get sore at first and may even bruise but they will toughen up quickly with regular practice. Taping the thumbs can help. Some lifters always tape their thumbs and others almost never. Tape or no tape, the key to breaking in relatively pain free is to start learning to hook while the weights are still light...hook at least one or two reps every set and increase the number of reps you hook as your thumbs adapt. It will eventually become second nature.

New Maxes = New Training Weights

Congratulations to everyone who lifted Saturday in the Flatirons Crossfit Developmental meet. Wish I could have been there but I was in Atlanta representing Werk-San Barbells at a coaching clinic.

I hear from David that many of you accomplished new PRs. Congrats on that. But guess what? Now you have to increase your training weights. If you don't, you will back slide. But you don't want to over do it. There is an old saying, "Train hard but train smart." Another old saying is, "Failing to plan is planning to fail."

A training log and a program, even a simple program, will satisfy the intent of both these sayings. Even if you don't have designs on being a competitive weightlifter, having a plan and keeping track of what you do will allow you to work hard and also ward off the epic fail: injury.

Your training log is like a personal journal. Record what you want. It can be on your computer or in a essay book. The simplest log is just a written record of the exercises you've done, the sets and reps and weights. Some athletes find it useful to record how they feel, body weight, resting heart rate, sleep quality, etc. Whatever information you find useful, feel free to include it in your training log. If you are doing Crossfit WODs, make sure to record these too. Everything counts. If you have a heavy Crossfit week, adjust your weightlifting program accordingly. Remember: health first, then sport.

As far as organizing yourself, a very basic template is to push your lifts for three weeks, back off on the fourth week and test your maxes on the fifth. For example, since you just maxed at the meet, take an easy week this week and go no heavier than 65% of your PR (or your 1RM). Next week start your five week cycle. Go 70% for triples. The second week go to 80% for doubles. On the third week go 90% for doubles and singles. The fourth week back off to 75% and focus on technique and speed and on the fifth week max out and see if you can set new PRs.

We have other programs available too. Just ask. We are here Monday through Friday from 6:30PM to 8:00 PM so come in and take advantage of our coaching.