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Exercises Movements, technique & proper execution

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Old 03-28-2009, 12:36 PM   #1
Bill Houghton
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Thumb smash hook grip

Pretty much a noob yet. When I use the hook grip my thumb gets mashed and stretched to the point of being painful. I did a search. Not much info. I'll check SS next. So, am I just a woosy or am I doing something wrong?
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Old 03-28-2009, 12:40 PM   #2
Brian Degenaro
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Re: Thumb smash hook grip

No, it's going to hurt a lot at first. Easiest way to get around it is to just suck it up. Use light weights until your thumbs and joints adapt. Eventually you'll get to the point of being able to DL near your max or your max with a hook.
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Old 03-28-2009, 01:17 PM   #3
Zach Gates
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Re: Thumb smash hook grip

When I tried holding onto five plates hook grip they were actually bent sideways at the first joint afterwards. Hurt like a *****.
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Old 03-29-2009, 05:24 AM   #4
Marc Tower
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Re: Thumb smash hook grip

Do be careful not to drop the bar (with bumpers on) for the last few inches. If it bounces back into your thumb in the hook position, it'll hurt for a while! A mistake I only plan on making once.
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Old 03-29-2009, 08:15 AM   #5
Wade Smith
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Re: Thumb smash hook grip

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Originally Posted by Brian Degenaro View Post
No, it's going to hurt a lot at first. Easiest way to get around it is to just suck it up. Use light weights until your thumbs and joints adapt. Eventually you'll get to the point of being able to DL near your max or your max with a hook.
Brian, I drop the hook grip and go to alternating grip when DLs get heavy.

Should I keep the hook grip all the way to max weight? Is that common?
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Old 03-29-2009, 10:22 AM   #6
Brian Degenaro
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Re: Thumb smash hook grip

Keep it as long as you can, in my opinion. When it comes to pulling heavy cleans and snatches, being able to hold onto 400lbs with a hook becomes very useful. Cleans and snatches also stop hurting the hand as well.
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Old 03-29-2009, 10:50 AM   #7
Andrew H. Meador
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Re: Thumb smash hook grip

I'd say use it only for the olympic lifts and use an alternating for deadlifts. Maybe we're all thinking too hard about this.
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Old 03-29-2009, 12:12 PM   #8
Zach Gates
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Re: Thumb smash hook grip

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Originally Posted by Wade Smith View Post
Brian, I drop the hook grip and go to alternating grip when DLs get heavy.

Should I keep the hook grip all the way to max weight? Is that common?
Very, very few top deadlifters use a hook grip. Like I said in another thread, Brad Gillingham and Misha Koklyaev are all that I can think of.
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Old 03-29-2009, 12:17 PM   #9
Steven Novick
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Re: Thumb smash hook grip

I've seen some local olympic lifter use tape on their thumbs to alleviate the pain from the hook grip.
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Old 03-29-2009, 12:33 PM   #10
Lincoln Brigham
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Re: Thumb smash hook grip

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Should I keep the hook grip all the way to max weight? Is that common?
IMO unless you are an accomplished lifter with years of experience using the hook grip, you should use the hook grip at every opportunity. Most of you still need the practice.
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