HOOKERS HAVE BIG SNATCHES!

From the title of this post, you might think I'm a pimp running a prostitution ring or a gynecologist working at a free clinic for prostitutes, but that's far from the truth.  Instead, this post is about gripping a barbell; more specifically, utilizing the "hook grip".  On the platform, the only thing connecting you to the barbell is your grip.  A weak grip will likely result in a missed lift, or (even worse) the humiliation of your inability to break the weight from the platform and the looks of pity from the spectators in the audience.  On the contrary, a strong, secure grip is the quintessential physical attribute necessary to snatch or clean a weight successfully.

When first introduced to weightlifting, most novice lifters will naturally hold the barbell with a double overhand (pronated) grip.  (See photograph below.)

Initially, this particular style of grip works well when learning the basics of executing the snatch and clean. However, as the weight increases the double overhand style grip weakens and will eventually fail to provide the strong, secure grip required to handle a weight.

To overcome this problem, weightlifters utilize the "hook grip" to firmly secure themselves to the barbell.  Two steps are required to set the "hook grip":

1. First, wrap the thumb around the barbell. (see photograph below.)

2. Second, wrap the fingers (starting from the index finger to the pinkie finger) around the thumb and barbell. (see photograph below.)

The overlapping of fingers over the thumb and barbell will securely lock the lifter's grip in place and engage a stronger grip for heavier lifts.

A few recommendations regarding the use of the "hook grip":

1. Initially, the "hook grip" will feel uncomfortable - deal with it, adjust, adapt, overcome, and stop your whining - it works, so do it.

2. It will probably cause a blister and/or callus between the first and second joints of the thumb - tape it with athletic tape. (see photograph below.)  Otherwise, refer back to recommendation 1.

3. Use the "hook grip" as often as possible - preferably with every lift!  However, there are occasions when maintaining a "hook grip" is nearly impossible and potentially dangerous.  (i.e. when executing multiple repetitions of snatches and cleans -- particularly from the hang).  In this instance, I recommend using the "hook grip" initially for the first repetition but regressing back to the double overhand grip for the remaining repetitions -- dependent upon weight.

4. The release of the "hook grip" in the snatch and clean is based upon individual preference, flexibility, and natural reflexes.  Although, most will find it natural to keep the "hook grip" in the snatch and release it in the clean, upon receiving the barbell overhead or on the shoulders, respectively.

The above information is probably more than you'll ever want to know about the "hook grip".  I hope it shed some light on it's significance in helping you become a better weightlifter, and hopefully the next time you hear the term "hooker" you'll think about gripping a big snatch instead of pimping one.