ExRx.net

Exercise Prescription on the Net
It is currently Thu Oct 02, 2014 1:30 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 21 posts ]  Go to page 1, 2  Next
Author Message
 Post subject: Hook Grip and Deadlifts
PostPosted: Mon Dec 19, 2011 12:43 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1349
Location: New York, USA
Yesterday I tried deadlifts with hook grip and the experience was so different from what I'm used to that it felt like a new exercise. I'm hoping to compare notes with anybody else who has tried this.

DOMS
I have DOMS in my hamstrings today, for the first time in a year.

The only thing I know about DOMS is that it happens the first time you really push a muscle hard. This would suggest my hams have not been doing their share for a looooong time. This even though I only made 3 reps on 5+ day yesterday.

Which leads to...

Totally Different Feel
I don't know how to explain this without rambling, but I'll try. When I'm adding weight during warmups and sets on deadlifts, I can feel every pound that gets added to the bar. On each new set the bar feels dramatically heavier than the last, even when I can do the reps. This is why I've sometimes described deads as "the life draining out of me through my feet."

But with hook grip, not counting the agonizing pain in my thumbs, the feel of the exercise never changed. It was suddenly exactly like bench, press, and squat: I could either lift the weight or I couldn't. No grunting, howling or other theatrics. This leads me to believe I must have been cheating for a long time on higher weights in ways my training buddies could not spot.

Grips
When I started the warm-ups with hook grip, I told myself that if it hurt my thumbs too badly on the top set I could just do mixed grip for a few reps. Well, after 3 reps with hook grip @300# I switched to mixed grip expecting to do 3 more and suddenly the bar was dramatically heavier, much more I think that can be attributed to fatigue during the set. I finished the one rep and said "never again." To confirm how much the grip mattered, I waited three more minutes and did two more at 300# with hook grip, and that 3-tons-in-my-hands feeling was gone.

I think it was Rippetoe in SS that said something like, "The legs will refuse to lift what the hands are saying they cannot hold." This certainly is ringing true very loudly, as it seems to me that:

1) Conventional overhand is the hardest grip to use, but the least painful

2) Mixed overhand reduces the grip strength issue but does not eliminate it, so you can do more, but...

3) Hook grip changes it so dramatically that you can lift more and it is much easier to maintain form and avoid cheating.

The only catch is agonizing pressure on your thumbs. But hey, its over as soon as the set is over.

Is anybody else using hook grip, or has anybody else had a similar experience?

_________________
Vague goals beget vague methods


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 1:08 pm 
Offline
Associate Member
Associate Member
User avatar

Joined: Sun Sep 03, 2006 4:52 am
Posts: 551
Location: Antwerp, Belgium
Yeah I use the hook grip, in the beginning it hurts.
But after a few workouts the pain is gone.
You just have to find the correct hand position to grip the bar.


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 1:31 pm 
Offline
Veteren Member
Veteren Member

Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2406
I'm definitely interested


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 2:27 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
This sounds like "the pain in my thumbs was so excruciating that I didnt even notice the weight!"

I dont want to knock your discovery, it obviously works for you (and many others). But I'll be okay with wimping out and using straps when I cant hold on to the weight with a mixed grip (so far I can do rack pulls up to @600 without straps).


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 9:54 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Yeah, hook grip is the business. It's the cat's meow.

I have to pay attention and deliberately not use it on light sets now, it's become so much of a habit.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 10:00 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1349
Location: New York, USA
Jungledoc wrote:
Yeah, hook grip is the business. It's the cat's meow.

I have to pay attention and deliberately not use it on light sets now, it's become so much of a habit.


Why not on the light sets? Just to continue improving grip strength?

_________________
Vague goals beget vague methods


Top
 Profile  
 
PostPosted: Mon Dec 19, 2011 10:01 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Yes. I try to maintain double overhand as far up as possible. When I get to the point that I feel the grip is limiting the lift, I switch to hook.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 5:06 am 
Offline
Associate Member
Associate Member
User avatar

Joined: Sun Sep 03, 2006 4:52 am
Posts: 551
Location: Antwerp, Belgium
I do the same as the Doc.
(Doc, a while ago you said something about them, that's the reason I started doing hook grip deadlifts)


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 3:55 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wouter wrote:
I do the same as the Doc.
(Doc, a while ago you said something about them, that's the reason I started doing hook grip deadlifts)

Wow!

Glad I could help.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 7:17 pm 
Offline
Novice
Novice

Joined: Tue May 04, 2010 5:54 pm
Posts: 85
So hook grip is underhand-- like a chin-up (or is that a pull-up)

I've been doing overhand until it gets heavy then switching to mixed -- sounds like I've only done it half right


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 7:43 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6411
Location: Halifax, NS
Hook grip is just how you hold your thumb underneath your fingers. It has nothing to do with over or underhand.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 8:06 pm 
Offline
Novice
Novice

Joined: Tue May 04, 2010 5:54 pm
Posts: 85
So the thumb is next to the palm, not wrapped around the bar opposite the palm


Top
 Profile  
 
PostPosted: Tue Dec 20, 2011 9:12 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6411
Location: Halifax, NS
Image
http://doubleyourgains.com/why-i-deadli ... should-too

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Wed Dec 21, 2011 1:37 pm 
Offline
Novice
Novice

Joined: Tue May 04, 2010 5:54 pm
Posts: 85
Ahhhhhhh! thats why it hurts your thumb!


Top
 Profile  
 
PostPosted: Wed Dec 21, 2011 4:22 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
It doesn't hurt MY thumb!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 21 posts ]  Go to page 1, 2  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group