Conventional Deadlift (Hook Grip)

The grip that holds Olympic records — maximum security without straps or mixed grip asymmetry

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge
Primary Muscles	Glutes, Hamstrings, Erector Spinae
Secondary Muscles	Quads, Lats, Traps
Equipment	Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Hook Grip Technique

1. Thumb position: Wrap thumb around bar first (pointing down/back)
2. Finger wrap: Wrap index and middle fingers OVER the thumb
3. Pressure: Squeeze fingers tightly over thumbnail
4. Both hands: Use overhand (double overhand) position
5. Tape (optional): Athletic tape on thumbs can reduce discomfort

Starting Position

1. Stance: Hip-width, toes slightly out (5-15°)
2. Bar position: Over mid-foot (NOT over toes)
3. Hook grip: Secure both hands with hook grip
4. Shoulder position: Slightly in front of bar, arms vertical
5. Back: Neutral spine, chest up, lats engaged

Equipment Setup

Equipment	Setting	Notes
Bar height	Floor level	Standard deadlift plates (45cm/17.7in diameter)
Grip width	Just outside legs	Arms hang straight down
Thumb tape	Optional	Reduces pain during adaptation

Hook Grip Adaptation

Hook grip is PAINFUL at first. Your thumbs will hurt for 2-4 weeks while adapting. This is normal. Use tape initially and gradually build tolerance.

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing tension before the pull

1. Secure hook grip on bar
2. Hinge at hips to grab bar
3. Drop hips slightly, chest up
4. Big breath into belly, brace core
5. "Pull the slack out" — create tension

Critical: Hook grip must be TIGHT before you pull

Feel: Thumbs compressed (uncomfortable but secure)

⬆️ Pull Phase

What's happening: Driving through the floor to stand up

1. Drive through whole foot — "push the floor away"
2. Maintain hook grip pressure throughout
3. Bar travels in vertical line close to shins/thighs
4. Extend hips and knees together
5. Breathing: Hold breath until lockout

Tempo: 1-2 seconds (controlled, powerful)

Feel: Entire posterior chain working, thumbs secure

🔝 Lockout

What's happening: Full hip and knee extension

1. Stand fully upright — hips forward, shoulders back
2. Squeeze glutes hard
3. Maintain hook grip (don't release early)
4. Shoulders over hips, not leaning back
5. Brief pause at top

Common error here: Over-extending (leaning back) — just stand tall

⬇️ Lower Phase

What's happening: Controlled descent back to floor

1. Maintain hook grip throughout descent
2. Hinge at hips first, push hips back
3. Once bar passes knees, bend knees to lower
4. Lower with control — don't drop the bar
5. Breathing: Exhale on way down, reset breath at bottom

Tempo: 2-3 seconds

Feel: Eccentric loading, grip still secure

Key Cues

Primary Cues

• "Squeeze fingers over thumb" — maintains hook grip integrity
• "Pull the slack out" — creates tension before the pull
• "Push the floor away" — leg drive initiation

Tempo Guide

Goal	Tempo	Example
Strength	X-0-1-0	Explosive pull, no pause, 1s lower
Hypertrophy	2-1-2-0	2s up, 1s hold, 2s lower
Power	X-0-2-1	Max speed up, 2s lower, 1s reset

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary driver of lockout	█████████░ 90%
Hamstrings	Hip extension, knee stability	████████░░ 85%
Erector Spinae	Maintains spinal position under load	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Quads	Knee extension from floor	██████░░░░ 60%
Lats	Keep bar close to body	`██████░░░░ 55%
Traps	Shoulder stability, lockout	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Resist spinal flexion/rotation
Forearms	Hook grip maintenance (very high demand)

Grip Focus

Hook grip significantly increases forearm and thumb flexor activation compared to overhand grip. This is the trade-off for superior grip security.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Loose hook grip	Fingers slip off thumb	Grip fails, bar drops	Squeeze harder, use tape initially
Releasing grip early	Drop hook grip before lowering	Defeats purpose of technique	Maintain grip until bar reaches floor
Thumbs pointing up	Incorrect thumb position	Won't create secure hook	Thumbs point down/back along bar
Rounding back	Losing neutral spine	Injury risk, less power	Lighten load, strengthen core
Bar too far forward	Bar over toes, not mid-foot	Poor leverage, back strain	Bar stays over mid-foot

Most Common Error

Giving up too early due to thumb pain — Hook grip is legitimately painful for 2-4 weeks. Use tape, start with lighter weights, and build tolerance gradually. The pain DOES subside.

Self-Check Checklist

• Fingers wrapped tightly over thumbs
• Both hands using hook grip (no mixed)
• Thumbs pointing back, not up
• Bar path vertical and close to body
• Neutral spine maintained throughout

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🔀 Variations

By Grip Type

Grip Comparisons

Grip Type	Security	Symmetry	Comfort	Best For
Hook Grip	⭐⭐⭐⭐⭐	Symmetric	⭐⭐	Max weights, Olympic lifting
Mixed Grip	⭐⭐⭐⭐	Asymmetric	⭐⭐⭐⭐	Powerlifting, heavy singles
Overhand	⭐⭐	Symmetric	⭐⭐⭐⭐⭐	Lighter weights, grip training
Straps	⭐⭐⭐⭐⭐	Symmetric	⭐⭐⭐⭐⭐	Back training, grip bypass

When to Use

Use Hook Grip When:

• Training for Olympic weightlifting
• Want symmetric grip without straps
• Building maximum grip strength
• Competition allows (most do)

Switch to Mixed/Straps When:

• Hook grip pain too severe initially
• Doing high-rep deadlift training
• Grip is limiting factor for back development

Training Variations

Variation	Change	Why
Pause Deadlift (Hook)	2-3s pause at knee	Builds strength at sticking point
Deficit Deadlift (Hook)	Stand on 1-2" platform	Increases range of motion
Speed Deadlift (Hook)	60-70% for speed	Rate of force development

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-6	1-5	3-5 min	85-100%	0-2
Power	5-8	1-3	3-4 min	75-85%	2-3
Hypertrophy	3-4	5-8	2-3 min	70-80%	1-3
Grip Adaptation	3-4	3-5	2-3 min	60-75%	2-4

Workout Placement

Program Type	Placement	Rationale
Olympic lifting	First exercise	Technical demand when fresh
Powerlifting	First or second	Primary strength builder
Bodybuilding	First on pull day	Compound movement priority

Frequency

Training Level	Frequency	Volume Per Session
Beginner (adapting)	2x/week	3 sets, lighter loads
Intermediate	2-3x/week	4-5 sets
Advanced	2-3x/week	5-8 sets (varied intensities)

Hook Grip Adaptation Protocol

Progression Strategy

Start hook grip with 60-70% of your 1RM for 3-5 reps. Add 5-10 lbs per session as tolerance builds. Expect 2-4 weeks before you can handle your normal deadlift weights with hook grip.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Conventional Deadlift (Overhand)	Learning the movement
Trap Bar Deadlift	Building base strength
Romanian Deadlift	Hip hinge pattern focus

Progressions (Harder)

Exercise	When Ready	Link
Deficit Deadlift (Hook)	Strong off floor with hook grip
Snatch-Grip Deadlift (Hook)	Excellent mobility and grip

Alternatives (Same Goal, Different Approach)

Grip Alternatives

Alternative	Trade-off
Mixed Grip Deadlift	More comfortable, asymmetric
Straps Deadlift	Zero grip limitation, no grip development
Overhand Deadlift	Grip training, lower weights

Movement Alternatives

Alternative	Benefit
Sumo Deadlift	Different leverages, quad emphasis
Trap Bar Deadlift	More quad, easier on back

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Thumb injury/pain	Hook grip compression	Use straps or mixed grip instead
Previous thumb dislocation	Re-injury risk	Avoid hook grip
Hypermobile thumbs	Joint stress	May need extra tape support
Low back issues	Same as any deadlift	Address with proper bracing

Stop Immediately If

• Sharp thumb pain (beyond normal compression)
• Thumb joint popping/grinding
• Numbness in thumb or fingers
• Back pain that worsens with reps

Safe Implementation

Phase	Approach
Week 1	Use tape, 60% load, 3 sets of 3 reps
Week 2	Less tape, 65-70% load, 3-4 sets of 3-5 reps
Week 3-4	Minimal/no tape, 70-80% load, build volume
Week 5+	Competition loads as tolerated

Thumb Taping Technique

1. Use athletic tape (not kinesiology tape)
2. Wrap around thumbnail and first knuckle
3. Not too tight (maintain circulation)
4. One layer initially, reduce over time

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-120° flexion	🔴 High
Knee	Flexion/Extension	90-110° flexion	🟡 Moderate
Spine	Neutral stability	Minimal movement	🔴 High
Thumb (IP/MCP)	Compression/flexion	Full flexion	🔴 Very High
Fingers (MCP/PIP)	Flexion	Strong grip	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Touch toes with straight legs	Hip mobility work
Ankle	10° dorsiflexion	Knees over toes in setup	Elevated heel position
Thoracic	Adequate extension	Chest up position	Thoracic extensions

Joint Health Note

The thumb joints experience extreme compression in hook grip. This is normal but requires adaptation time. If you have pre-existing thumb arthritis or injury, consult a professional before using hook grip.

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❓ Common Questions

Why would I use hook grip instead of mixed grip?

Hook grip is symmetric (no asymmetric loading like mixed grip), used in Olympic weightlifting, and provides excellent grip security. However, it requires 2-4 weeks of painful adaptation. Mixed grip is immediately more comfortable but creates asymmetric forces.

How long does hook grip adaptation take?

Most people adapt in 2-4 weeks of consistent use. Start with lighter weights (60-70% of your max) and gradually increase. The pain in your thumbs will reduce significantly after this period.

Should I use tape on my thumbs?

Tape is helpful during the first 2-3 weeks of adaptation. Use athletic tape (not kinesiology tape) wrapped around the thumbnail and first knuckle. Gradually reduce reliance on tape as you adapt.

Can I use hook grip for high-rep deadlifts?

Yes, but it's more demanding on thumbs. Many lifters reserve hook grip for heavy sets (1-5 reps) and use straps for higher rep work (8-12+ reps) to avoid excessive thumb fatigue.

My thumbs go numb during hook grip — is this normal?

Some temporary compression sensation is normal, but true numbness that persists after releasing the bar is not ideal. Ensure tape isn't too tight and consider shorter sets initially. If numbness persists, consult a professional.

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📚 Sources

Technique & Application:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide — Tier A
• USA Weightlifting Coaching Manual — Tier A

Biomechanics:

• Biomechanics of Deadlift Grip Variations (Kawamori et al.) — Tier B
• Hand and Thumb Biomechanics in Lifting — Tier C

Programming:

• Catalyst Athletics Grip Training Protocols — Tier C
• Starting Strength (Rippetoe) Grip Discussion — Tier C

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For Mo

When to recommend this exercise:

• User is training for Olympic weightlifting or CrossFit
• User wants symmetric grip without using straps
• User complains about bicep issues from mixed grip
• User wants maximum grip strength development

Who should NOT do this exercise:

• Thumb injury or chronic thumb pain → Suggest Straps Deadlift
• Complete beginner → Start with Overhand Deadlift
• High-volume training focus → Mix with straps or mixed grip

Key coaching cues to emphasize:

1. "Wrap fingers OVER the thumb, squeeze tight"
2. "Thumbs point back, not up"
3. "Expect pain for 2-4 weeks — this is normal adaptation"

Common issues to watch for in user feedback:

• "My thumbs hurt too much" → Confirm they're using tape, suggest starting lighter
• "The grip keeps slipping" → Check finger placement over thumbnail
• "Thumb numbness lasts hours" → Reduce grip tightness, check tape

Programming guidance:

• Pair with: Upper body pulling, light accessory work
• Avoid same day as: Heavy grip-intensive exercises (farmer's carries, etc.)
• Typical frequency: 2-3x per week during adaptation, then as needed
• Start adaptation: 60% load for 3x3, progress 5-10 lbs per session

Progression signals:

• Ready to progress when: Can handle 80%+ loads without excessive pain
• Regress if: Thumb pain doesn't improve after 4 weeks, sharp joint pain

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Last updated: December 2024