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Exercises Movements, technique & proper execution

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Old 06-02-2011, 08:20 AM   #1
Robert Fabsik
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Hook Grip for small hands?

I'm 5'6" with relatively small hands, a lot of times on heavy deadlifts for me, I often lose the grip unless I use a reverse grip. I was practicing using the hook grip today. I know it is supposed to hurt, but I thought it was pressure on the thumb. I had more of a sensation of my thumb being stretched out of its joint. Is that the right feeling or am I wrapping the grip too much? Or can one's hands be too small to hook well?
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Old 06-02-2011, 09:32 AM   #2
Lincoln Brigham
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Re: Hook Grip for small hands?

The only guy I've ever met whose hands were literally too small for the hook grip - just barely too small - was 4'3" tall. After him, no one else gets a pass.
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Old 06-02-2011, 09:36 AM   #3
Katherine Derbyshire
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Re: Hook Grip for small hands?

When you hook grip, make sure you involve the whole hand, not just the thumb and forefinger. Making sure the little finger and ring finger were involved made a *big* difference for me.

You could try using a ladies bar to see if that helps.

Katherine
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Old 06-02-2011, 09:36 AM   #4
Chris Walls
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Re: Hook Grip for small hands?

Hook grip feels like hell at first, that's why I get people to start using it from the beginning. That way, when they get to a weight where they need it, their thumb is also there. If you're going for a 200lbs snatch and only have a 60lbs thumb, you have a problem.
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Old 06-02-2011, 11:42 AM   #5
Robert Fabsik
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Re: Hook Grip for small hands?

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Originally Posted by Katherine Derbyshire View Post
When you hook grip, make sure you involve the whole hand, not just the thumb and forefinger. Making sure the little finger and ring finger were involved made a *big* difference for me.

You could try using a ladies bar to see if that helps.

Katherine
When you say use the whole hand what exactly do you mean?

Grip tightly with all the hands or somehow the other fingers come into play when using the hook?
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Old 06-02-2011, 11:59 AM   #6
Brian Degenaro
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Re: Hook Grip for small hands?

What Katherine is saying is squeeze the pinky and ring finger when you hook grip as well, they will add in a lot of control with pulling.
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Old 06-02-2011, 12:15 PM   #7
Katherine Derbyshire
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Re: Hook Grip for small hands?

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Originally Posted by Brian Degenaro View Post
What Katherine is saying is squeeze the pinky and ring finger when you hook grip as well, they will add in a lot of control with pulling.
Yes, and also take pressure off the thumb and index finger.

In my case I place the ring finger on the gap in the knurling (for snatch grip), then rotate the hand around the ring finger to bring the other fingers in contact. If I engage the hook grip first, the last two fingers sort of dangle and there's much more pressure on the grip.

It doesn't matter as much for clean/deadlift grip because the angle of the arms is different, but it still makes a difference at heavier weights.

Katherine
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Old 06-02-2011, 01:04 PM   #8
Veronica Carpenter
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Re: Hook Grip for small hands?

My 11yo, 35k, 4'10" can hook grip a 28 diameter bar. What's your excuse again? ;-)
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Old 06-02-2011, 01:53 PM   #9
Robert Fabsik
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Re: Hook Grip for small hands?

I'm just a baby.

Actually, I wanted to make sure the pain was the right pain. Meaning if its extreme pressure on my nail/thumb, fine. But, if my joint dislocating is not oK, I want to avoid that.
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Old 06-02-2011, 05:01 PM   #10
Steve Bray
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Re: Hook Grip for small hands?

i cant get used to hook grip.... is it essential to use?
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