Hook Grip

It's a good idea to use a hook grip for the Olympic lifts. The hook grip enables a lifter to pull the weight off the platform more securely. The bar won't slip in his hands causing him to ease up on his pull. Hooking is a little difficult to get used to, and painful at first, but if you can get used to it, your pull off the floor will definitely benefit. The wide grip used for the Snatch will be much more secure. The heavy weights used in the Clean and Jerk will will come off the floor more powerfully than when a regular grip is used. In a regular overhand grip, the fingers grip the bar first and the thumb closes around the bar last. It's just like making a fist, the thumb is on the outside. This is okay with light weights, but to get the highest weight possible overhead, you need a secure grip. As every Olympic lifter knows, the pull is everything. Here's how to "hook." Place your hand firmly on the bar. Place your thumb around the bar. Then put your your fingers over the thumb. In other words, grip the bar with the thumb first, then the fingers. It's that simple! If you hook during the Snatch, it's probably best to stay hooked for the whole lift. In the Clean and Jerk, some lifters unhook as the bar arrives at the clavicles. Others unhook after they stand, in preparation for the jerk. Some retain the hook grip throughout the entire lift. Some lifters can't hook during the Snatch, but they can for the Clean and Jerk. You'll have to try it. Photo by J.V.Askem