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Exercises Movements, technique & proper execution

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Old 07-27-2012, 08:44 AM   #1
David A Hunt
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Hook Grip Advice

For years, I've used wrist wraps with the justification that I didn't care about my grip strength and was more concerned with leg and core strength and explosiveness.

Now, I do have a goal to improve all of my lifts without using wrist wraps as a crutch. It's a bit frustrating because I lose about 150 Lbs off of my 1 RM DL and about 100 lbs off of my hang power clean. And my repetition endurance @ about 75% 1RM on each is about 3 reps before I lose my grip. Pretty abysmal and I get no workout for legs or core, just sore hands and ripped calluses.

Anyway, without any more complaining, any suggestions for the most effective way to build up grip strength and perfect hook grip technique?
Thanks.
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Old 07-27-2012, 09:19 AM   #2
Carl N Cobb
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Re: Hook Grip Advice

I always thought towel pullups and rope climbs were great for grip, i dont know i have never really been too concerned with building it as i have always had pretty decent grip strength.. Well besides when i went through the rock climbing phase, that is a awesome way to build grip strength and give you beastly forearms.

CJ
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Old 07-27-2012, 10:45 AM   #3
Michael Loucas
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Re: Hook Grip Advice

Get a thick bar, or fat grips or whatever. After you're done with your regular deadlifting, do 5 sets of 10 with 40% of your 1 rep max. When your grip starts to fail, change to mixed grip. This teaches you to really squeeze the bar. When you can get all 5 sets as double overhand, up the weight to 50% of your 1 rep max. That did wonders from my grip. I went from double overhanding 345x1 to double overhand 390x1.

Last edited by Michael Loucas; 07-27-2012 at 10:53 AM..
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Old 07-27-2012, 08:17 PM   #4
David A Hunt
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Re: Hook Grip Advice

Awesome. Thanks!
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Old 07-27-2012, 08:55 PM   #5
Ben Norris
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Re: Hook Grip Advice

Add in some farmer carries with some dumbells with fat grips in addition to what michael said and you will have beastly forearms in no time.
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My Log 19, 5'9, 160lbs, Deadlift 345, Back Squat 285, Front Squat 220, Bench Press 185, Strict Press 115x3, Squat Clean 175x2, Squat Snatch 135
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Old 08-01-2012, 08:50 PM   #6
Tyler Goerlitz
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Re: Hook Grip Advice

I've never used grips myself, but I have also never had a problem with grip strength. My gf has the same problem with her grip strength and I just tell her time. I'd say keep doing what you're doing, maybe add in some more pull ups and toes to bar. Those always get my forearms going. Doing that will also strengthen your hands so you won't tear as much. Chalk will become your friend!
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Old 08-03-2012, 12:07 AM   #7
Blair Robert Lowe
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Re: Hook Grip Advice

The grip strength drills are great.

To get better at the hook grip, all you have to do is use it a lot. Which might be some of the issues with CF if it doesn't use a barbell enough.
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