Hook Grip: How to Do It for Deadlifts and Olympic Lifts (and Make It Hurt Less)

The hook grip is one of the strongest ways to hold a barbell without straps, and it is used by Olympic weightlifters everywhere and by many powerlifters on the deadlift. It also has a reputation for hurting, which keeps a lot of lifters from trying it. This guide explains what the hook grip is, how to do it step by step, why it feels uncomfortable at first, and how to decide between hook grip, mixed grip and straps.

What Is the Hook Grip?

In a normal double overhand grip, your thumb wraps around the bar over your fingers. In a hook grip, you wrap your thumb around the bar first, then wrap your index and middle fingers over the thumb, pinning it against the bar. Your thumb effectively becomes a hook trapped between the bar and your fingers. The result is a grip that resists the bar rolling out of your hands very well.

Why Lifters Use the Hook Grip

• Security: The thumb locks under the fingers, so the bar is much less likely to roll out.
• Symmetry: Both hands face the same way, unlike a mixed grip, keeping the shoulders and arms balanced.
• Speed: In Olympic lifting, hook grip lets lifters hold the bar securely while keeping the arms relaxed during the pull.
• Legal in competition: Hook grip is allowed in powerlifting and weightlifting.

How to Do the Hook Grip: Step by Step

1. Approach the bar. Set your feet and hips as you would for a deadlift or clean.
2. Place your hand on the bar with your palm facing you.
3. Wrap your thumb around the bar first. Push it as far around as possible, so the tip points toward your fingers.
4. Wrap your index finger over your thumbnail, then your middle finger next to it. Longer fingers may cover more of the thumb.
5. Close the rest of your fingers around the bar.
6. Pull the slack out of your arms before lifting so the grip settles.

Practice each hand separately before lifting anything heavy.

Why Does the Hook Grip Hurt?

The bar presses your thumb against the knurling and your fingers squeeze it from above. At first, this can be uncomfortable, especially on the thumb joint and skin. Most lifters find the discomfort decreases a lot after a few weeks of consistent practice as they get used to it. Pain that is sharp, persistent or getting worse is a sign to stop and consult a professional.

How to Make the Hook Grip More Comfortable

• Build up gradually. Start with light warm-up sets, then add heavier sets over weeks.
• Use thumb tape. Many lifters tape their thumbs with athletic tape to cushion the skin. This is extremely common in weightlifting.
• Get the thumb deep. A thumb that only half wraps the bar gets pinched more.
• Let the bar settle. Relax the arms and let the weight pull the grip tight rather than squeezing hard immediately.
• Use chalk on the fingers. Chalk helps the fingers hold the thumb in place. See how to use liquid chalk.

Hook Grip for Deadlifts

Many powerlifters use the hook grip for heavy deadlifts as an alternative to mixed grip. It keeps both hands pronated, which some lifters prefer. It works particularly well for lifters with longer thumbs and fingers. If your hands are small, it may still work with practice, but expect more discomfort early on. For full deadlift setup, read how to deadlift properly.

Hook Grip for Olympic Lifts

In the snatch and clean, the hook grip is nearly universal. Lifters keep it through the pull and often release it as the bar turns over into the catch, especially in the clean, where many lifters let go of the hook to get into a good front rack.

Hook Grip for Rows and Other Pulls

Some lifters use the hook grip for heavy barbell rows, pull-ups or shrugs, though many prefer straps for these. It is most useful where you need a strong, symmetrical grip without straps.

Hook Grip vs Mixed Grip

• Mixed grip: One palm faces you, the other faces away. Very secure and easy to learn. The downside is asymmetry, so some lifters alternate which hand is supinated. The supinated arm needs to stay straight.
• Hook grip: Symmetrical and very secure once learned, but uncomfortable early on.

Many lifters try both and pick whichever feels most natural.

Hook Grip vs Straps

Straps take grip out of the equation entirely, which is useful for high-rep pulls, heavy shrugs and back-focused work. Hook grip still requires your hands to work, and it is legal in competition. Many lifters use hook grip for heavy deadlift singles and doubles and straps for volume work. For a deeper look, read are lifting straps cheating and how to use lifting straps.

Hook Grip vs Double Overhand

Plain double overhand is the most comfortable grip and great for building grip strength, but it is usually the first to fail on heavy pulls. Hook grip is the natural step up when double overhand is not enough.

How to Tape Your Thumbs for Hook Grip

Taping is optional, but it makes learning much easier for many lifters.

1. Use a stretchy athletic tape, about 1 to 1.5 inches wide.
2. Start at the base of the thumb on the palm side and wrap around the thumb toward the tip, covering the area that contacts the bar and fingers.
3. Keep the tape snug but not tight enough to change the color of your thumb.
4. Leave the tip and the joint free enough to bend.
5. Some lifters run a strip around the wrist to anchor it.

Tape mainly protects the skin from the knurling. It will not remove all discomfort, but it takes the edge off during the first weeks.

Does Hand Size Matter?

It matters somewhat. Lifters with long thumbs and fingers can wrap two fingers over the thumb comfortably. Lifters with shorter fingers might only cover the thumbnail with one finger, which is less secure. That does not rule out hook grip; plenty of lifters with small hands use it well, especially in weightlifting where loads are lighter than in the deadlift. If your hands are on the smaller side, consider using hook grip for cleans and snatches and a mixed grip or straps for your heaviest deadlifts.

Hook Grip and Thicker Bars

Hook grip is harder on thicker bars, such as some deadlift bars, axle bars or specialty bars, because the thumb has to stretch further around. On a standard 28 to 29mm powerlifting or weightlifting bar it is easiest. If you train on different bars, practice the grip on each one before going heavy.

Common Hook Grip Mistakes

• Thumb not deep enough: Leads to more pinching.
• Only wrapping one finger: Less secure. Aim for two fingers over the thumb.
• Squeezing too hard: Can tire the hand. Let the bar weight pull the grip tight.
• Giving up too early: It usually feels much better after a few weeks.
• Skipping chalk: Sweaty fingers slip off the thumb.

How to Practice the Hook Grip

• Use it on every warm-up set of deadlifts and cleans.
• Start with one or two heavier sets per session and build up.
• Practice holds: hook grip a moderate bar and hold for 10 to 20 seconds.
• Tape your thumbs while learning if it helps.

A Four-Week Plan to Learn the Hook Grip

• Week 1: Hook grip on every warm-up set of deadlifts or cleans up to about 50 percent of your working weight. Switch to your usual grip after that.
• Week 2: Extend hook grip up to about 70 percent. Add two sets of 10-second holds at the end of the session.
• Week 3: Use hook grip for your first working set. Tape your thumbs if the skin is sore.
• Week 4: Try hook grip on all working sets. If it holds, keep it. If one hand slips, go back a week and build again.

Is the Hook Grip Right for You?

Try it if you:

• Want a symmetrical grip for heavy deadlifts.
• Do Olympic weightlifting.
• Compete in powerlifting and want a strap-free option.
• Do not mind a few weeks of discomfort.

You may prefer mixed grip or straps if your thumbs are short, or if your training focus is high-rep back work.

Gear That Helps With Grip

Bay Gear Co. makes several grip-related tools:

• Liquid chalk: Keeps hands dry for a better hold. Available in 50 ml and 250 ml bottles in our liquid chalk collection. (Liquid chalk is not returnable.)
• Lifting straps: 24" padded straps for $19.99, for high-rep and back-focused pulls. Browse the lifting straps collection.
• Lever belt: For heavy deadlifts, the Bay Gear Co. Lever Lifting Belt is 10mm, 4.25" wide and $129.99.

For a broader look at grip, read how to improve grip strength for deadlifts.

The Bottom Line

The hook grip pins your thumb under your fingers for a strong, symmetrical hold on the bar. It is uncomfortable at first, but chalk, tape and gradual practice help most lifters adapt. Use it for heavy deadlifts and Olympic lifts, and keep straps for high-rep work. Bay Gear Co. offers free shipping on orders over $49 and a 30-day return policy.