The Hook Grip

The hook grip is a technique used in weightlifting where you wrap your thumb around the bar and then lock it in place by wrapping your fingers over the thumb. While it might feel uncomfortable at first, this grip creates a stronger, more secure connection to the bar than a traditional overhand grip. By anchoring the thumb under the fingers, the bar is less likely to slip, especially during heavy Olympic lifts like the snatch and clean and jerk. This allows athletes to focus on explosive movement and proper form instead of worrying about grip strength giving out. In CrossFit, the hook grip is essential because it helps athletes lift heavier loads more safely and efficiently. It reduces grip fatigue during high-volume barbell work and improves bar control during fast, dynamic lifts. Although it takes some time to get used to, most athletes find the benefits far outweigh the initial discomfort. Learning and consistently practicing the hook grip can be a game-changer, giving you the stability and confidence needed to push your lifting to the next level.

How to Use the Hook Grip:

• Place your hands on the bar in your normal lifting position.

• Wrap your thumb around the bar first.

• Roll your index and middle fingers over the top of your thumb, “locking” it in place.

• Keep your grip firm but relaxed—don’t over-squeeze.

• Practice with lighter weights to get used to the pressure before using it on heavier lifts.