JimWendler.com

February2nd

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5/3/1 and the Hook Grip

Posted in: Articles, Blog, Q&A

5/3/1 and the Hook Grip

I’ve been asked several times how to incorporate or prepare for deadlifting with the hook grip.  Let’s just start off by saying that the hook grip is not very comfortable, especially for those that are pulling over 700 pounds. Now if you are tugging weights in the 300-500 pound range, the hook grip is pretty easily tolerated.  Comfortable?  No.  But a few hundred pounds makes a big difference on the thumbs.

The hook grip can be used in place of the classic over/under grip in the deadlift.  It is preferable for those that have some kind of elbow or biceps problem on the supinated hand.  Here are some easy ways to use the hook grip if you are training with the 5/3/1 method.

  • Change all “5” rep sets to 3 reps.
  • Don’t go for max reps on the last set.
  • After the last set, take a break and come back for an AMRAP set using straps.

That’s about as easy and basic as I can make it.  Also, use chalk.

• Get the 2nd Edition 5/3/1 Ebook Here
• 5/3/1 Hard Copy on Amazon

3 Comments

  • Comment by Penn — February 3, 2012 @ 12:11 am

    I One-Armed 365 with a Hook Grip. And I’m not very strong at all.

    http://www.youtube.com/watch?v=SzThboqH65M

    A while back I did High Rep Shrugs and Kroc Rows with a Hook Grip. I believe these high rep sets and hanging on with a hook grip while the weight tugged on my thumb must have warped something in the fibers. That didn’t take long, maybe 2 or 3 weeks. Now the hook grip is never uncomfortable to me. I prefer it (1) because there’s slightly less ROM since the bar hangs lower so hook gripping is kind of cheating and (2) because so many geeks think hook-gripping stuff is harder than it actually is.

    Ripping some medical tape in half length wise and wrapping between your thumb-knuckle and your thumb-joint will also give your index finger something to grip onto & will save you from tearing your hands up.

  • Pingback by » Great fitness reads for the week The Gymless Body — February 4, 2012 @ 8:34 am

    [...] 5/3/1 and the Hook Grip by Jim Wendler [...]

  • Pingback by 5/3/1 and the Hook Grip | Tc Training Systems — March 5, 2012 @ 8:44 am

    [...] Leave a Comment 5/3/1 and the Hook Grip I’ve been asked several times how to incorporate or prepare for deadlifting with the hook grip.  Let’s just start off by saying that the hook grip is not very comfortable, especially for those that are pulling over 700 pounds. Now if you are tugging weights in the 300-500 pound range, [...] JimWendler.com [...]

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