How can a hook grip help you lift more in the snatch?!
I’m glad you asked…
The benefit of the hook grip directly impacts the transfer of energy into the bar at the hip. Use it well and you’ll get more energy into the bar… Don’t use it or use it poorly and you’re bound to pull early, be slow and muscle your way to despair.
I explain it all in detail in this video:
Only 3 fingers are involved! The key fingers are the thumb, index finger and middle finger. I'm not joking. Let me break it down:
Note: When you do this in the snatch you’ll notice a nice smooth angle from the wrist up to the shoulder. The hand trying to grip the bar with the full fist can break this angle. Check for this angle! (Again check out the images in the video: https://youtu.be/jRHjSMblQpg)
When turning the bar over should you hold on to the hook grip or let it go? – Many athletes don’t realize you can let go of the hook grip in the snatch. You can. Letting go of the hook grip could be for you if you’re unable to lock out your arms in a smooth finish position. Also, if the hook grip is causing pain in the joint of the thumb when turning over a snatch, try releasing the hook grip.
Snatch – Some athletes release the hook grip when turning the bar over. Some athletes do not. Personally, I feel it is an advantage if you’re able to hold on to the hook grip in the snatch, but don’t let that panic you. There are many world-class weightlifters that release the hook grip in the snatch!
Clean – I would say 99% of athletes release the hook grip on the clean. It seems this is almost natural to most athletes especially when cued to get their elbow through. It is vital to receive the bar in a high elbow rack position. If you have an athlete who isn’t letting go of the hook grip in the clean and you can tell their elbow are slow. Fix it!
Jerk – You will never hold a hook grip in the jerk.
Taping the thumb – This seems like common sense but let me give you one big suggestion. Wrap the tape away from you! This allows for the tape to “tighten” as your fingers pull on your thumb during the movement. Again, you can see this in the video - https://youtu.be/jRHjSMblQpg
Chalk – It seems like common sense but if you’re hands are sweating in will be difficult to hold a good hook grip. Use chalk as needed.
Comfort in the hook grip takes time. It will start off feeling weird and at times painful. If you follow the steps above you’ll be well on your way to lifting more weight by utilizing a good hook grip.
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This is a guest post from Drew Dillon, head coach and co-founder of Project Lift during his lifting career as an athlete Drew placed as high as 4th at a USA Weightlifting Nationals and is a personal coach to 2012 Olympian Holley Mangold. He is also know as a weber grill snob and will routinely ask you "what is for dinner" during training. You can follow Drew on Instagram and YouTube.