What are your opinions on Alan Thrall’s hook grip vs Sean Noriega’s hook grip? Which is better for a beginner? Also, I am trying bulldog grip with the overhead press, and it is a bit uncomfortable. Should my index finger be squeezed hard on the bar or no?
There’s only one hook grip technique that is viable and that is the one Alan (and we) teach. I do not recommend the bulldog grip for the press, but if you do it, yes, your index finger (as well as the others) should be squeezed hard.
I appreciate all of your questions about the details, and I want to encourage you that even if you don’t do things “perfectly” - the program will still likely work well for you. I think focusing more on nutrition, sleep, and adherence to the training overall are far more important than what type of grip you use.