Win One for the G(r)ipper!

There are several alternate grips to the typically-used pronated (palms facing body) grip that many novice (and even experienced) lifters use. This post will touch on two alternatives- the hook grip and the mixed or alternating grip.

The mixed grip is a combination of the pronated and supinated (palm facing away from the body) grip. It is typically employed when deadlifting. I have used and prescribed it for deadlift variations as well, such as the Sumo deadlift and Romanian deadlift. This type of grip typically allows one to lift more weight (some reports as much as 20% more) than with the traditional grip.

The mixed grip stops the bar from rolling toward the end of the fingers. And it feels more secure to many lifters.

Some people (especially bodybuilders) don't like it because it puts the arms in two different biomechanical positions. You'll have to try it for yourself to see if it works for you.

The hook grip is an Olympic-style grip which is the strongest grip you can employ, without using lifting straps. It is an extremely secure grip that maximizes the strength in your hand.

In the hook grip, the thumb is placed between the barbell and the first two fingers of the hand. You begin by pressing the bar strongly into the webbing between the the thumb and index finger. You then bend the thumb in toward the palm and wrap the first two fingers over the thumb. The ring and pinkie fingers are then pressed directly against the bar.

For many people (mostly wimps!) this grip is extremely uncomfortable or painful initially. You can alleviate some of the pain with athletic tape around the thumb and icing the thumb after lifting. You may also stretch your thumb by folding the thumb inside a fist and ulnar deviating (bend toward pinkie finger) your hand.

You can also strengthen your hook grip by practicing this grip on deadlifts. And it's the only grip that will allow you the second pull of a snatch and the turn over of a clean.

Still skeptical about the hook grip? Try a straight arm hang with a regular grip followed by the same hang with the hook grip. See?

Finally, if you are experiencing biceps or elbow discomfort, try a hook grip with a supinated hand. you might just get some relief.



Knute Rockne: "... tell them to go out there with all they've got and just win one for the Gipper." 
(Knute Rockne All American,1940) Pat O'Brien as Knute Rockne