Paused Deadlifts With Hook Grip
Anberlin: Feel Good Drag(Instrumental)
The majority of us have all been taught to deadlift with a mixed grip. One hand with an overhand grip(pronated) and the other hand with an underhand grip(supinated).
Which that’s fine, it allows you to handle the heaviest poundage on the deadlift. Also, it helps with preventing the bar from rolling out of your hands, giving you a more secure grip and so forth.
However, there’s a time and place for using it and why you should be using another grip that’s not commonly taught or know about called the “hook grip”.
That you should be using the majority of the time until it comes time for hitting a new personal record or lifting as heavy as possible in the range of 1 – 4 reps.
Dangers Of The Mixed Deadlift Grip
The mixed grip deadlift can be a double-edged sword. It allows you to lift heavier poundage, but it can come at a cost if used to too much.
Due to it rolling the shoulder forward on the dominant arm(supinated) and the nondominant arm being in a neutral position, causes you to be asymmetrical.
Doing this too much without switching your mix grip or using neutral grip hands are pronated) will create a muscular imbalance, or further create an even bigger muscular imbalance if you’re already muscularly imbalanced.
Furthermore, the more muscular imbalances you incur over time, the more prone you’re to actually being injured eventually.
Which as trainees, fitness enthusiast, and competitive athletes it is the last thing we want to happen.
Thankfully, we have a cure to prevent the muscular imbalances that I mentioned earlier the “hook grip”.
This is a double overhand grip(pronated grip), unfortunately, this grip is weaker than the mixed but it will strengthen your grip over time until eventually, it’s almost on par with your mix grip or better.
When it comes to doing this version, you want to make your grip as solid as possible. Also, with the overhand grip, you want to trap your thumb underneath your pointer and middle finger and squeeze as hard as possible.
The barbell you’ll be hook gripping, won’t be as thick as the handle on this kettlebell. I’m demonstrating on compared to a barbell, especially a deadlift barbell. Your pointer and middle finger will go over your thumb.
For the first few days, week or a couple of weeks this is going to hurt, but eventually, your thumb will toughen up from the pressure and you’ll adapt.
You’ll be glad you made the switch when you not only see the strength improvements in your deadlift and muscular balance.
But also the transference of the extra strength you gained from your grip that will positively improve your other lifts.
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