November 1, 2016 | Black Tusk Athletics

TECHNICAL

Hang Power Snatch

WOD

Barbell Complex

3 Snatch grip Deadlift
3 Hang power snatch
3 OH Squat

7 Rounds
(add weight after each round)

Importance of the Hook Grip

The hook grip is the way we hold the barbell during Olympic lifts (some power lifting movements use this as well) and is the strongest grip you can have. This grip allows you to you apply more torque to the bar and is much more secure than a natural grip.

In a natural grip you thumb is outside your fingers and the bar, whereas in the hook grip, the thumb is placed between the barbell and the fingers.  In essence you are locking your thumb into the bar. With the thumb underneath your other fingers, you are able to maintain a more stable and secure grip on the bar, which means more control (so your bar doesn't go flying during your pull...that would be no bueno).

It's pretty typical that your index finger will only slightly overlap your thumb initially, but with time the grip will feel more natural and your index finger will extend further to cover more of your thumb.  Drawback? Your thumb will hurt like hell at first (kind of feels like you closed a door on it) because of the pressure place on the thumb when you are first getting used to the grip, but that too will change and after the adjustment period, you won't even notice it anymore!