I have recently hit the point in my DL progression where grip is limiting my GainzZz. (300 pounds) I have read that mixed grip has mixed reviews, as the asymmetry can introduce problems in form. I have read that at least some SS coaches don’t like the idea of novices or early intermediate people using straps or mixed grip, and advocate for the hook grip instead.
I have been doing the hook grip on warm-up sets my last few DL sessions, to try to get used to it. At 265 it was pretty uncomfortable today, and I only used it for 1 of my 300 pulls. Would it be better for me to:
stick with practicing the hook, and forget about straps for now
get straps to help me complete my working sets while my thumbs get used to the hook
I have no ambition to compete, so I do not care about competition rules. (my 300 lb DL is not very impressive anyway, only about 1.5x my body weight)
I have been using the GainzZz Whey, and love the subscription option so I never run out! Thanks for all the resources you are providing, with the GainzZz Rx, forums, podcasts, your upcoming “UpToDate” contribution, etc.
If you switch to straps “while your thumbs get used to the hook”, it’s actually unlikely that you’ll ever really get used to it.
I think the drawbacks of mixed grip are overblown – the risk of biceps tendon rupture is the biggest issue, though this is relatively rare, especially if you can keep the bar close and NOT bend the supinated elbow during the pull. Some folks with existing low back issues (or who are prone to low back tweaks) sometimes report that the mixed grip can be exacerbating. But overall, I haven’t seen many real long-term problems from the asymmetry.
However, if the perceived risks are still too high for you, then your two options are either 1) continued pushing through the discomfort on the hook until you can tolerate it better, or 2) switch to straps and consider alternative methods for developing your grip strength, if grip strength matters to you.
Hi, hope you don’t mind me chiming in here, but I was in the same situation as the OP recently - my deadlift was stalling because my grip was failing. I decided to try hook grip too. Just like you, Steve, I started using it on my warm up sets. getting heavier and heavier over the course of a few DL sessions.
And it was really uncomfortable! I wasn’t sure if I’d be able to stand using it for my working sets, but after a couple of weeks I tried using it on a working set at 160kg. I only did one rep with the hook grip during that session, but it was a confidence boost to know that my thumbs could take that weight. The next session I managed the full 5 reps using a hook grip at my working weight.
I’ve hook gripped all my deadlifts over the last few weeks, and have added 10kg to my working weight over that time. So, it’s working for me.
It still hurts like a bugger! But does seem to be getting less bad with time. The pads of my thumbs get quite abraded - the fingerprint sensor on my phone doesn’t recognise them anymore…!
One tip that’s helped is to wrap a few layers of athletic tape around the pad of the thumb, and of course to use plenty of chalk.
I have had the same issue. After a few months of sticking with it, I am able to easily do 4-5 sets @ 4-5 Reps at RPE 6,7,8 without straps. At first, it really feels like you will never get used to it but it is one of those things that you just forget that you ever did it any different.befor you know it it will be your new normal. Just my 2 cents.
One thing I found very helpful is to squeeze your hand as tight as you can. You should be squeezing it so tight that you actually “numb” the tip of your thumb. I do have long fingers, so the thumb actually sits almost under the bar. If your hands sweat a lot, the athletic tape probably won’t help. I tried it once, and it just started sliding around on my thumb.