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.