I used hook grip throughout all of the bridge and became accustomed to pulling with it. I recently cut my thumb which forced me to use straps for two weeks. I also had to reduce my RT frequency to 2x per week to accommodate my BJJ training schedule. As a result, when I try to use hook grip now to pull it usually starts becoming too painful to continue after the 2nd working set. To make it worst, the reduced frequency makes it hard to get used to. How can I build up my capacity for hook gripping again?
I really wouldn’t expect your hook grip prowess to suffer after two weeks off outside of any direct injury to the hand that’s compromising your performance. Sounds like you’re having pain where the injury is, yes?
Also, How many times per week are you pulling?
I cut the tip of my left thumb. There is some pressure where the injury was which can be painful, but most of the pain is at the proximal digits of the thumbs where the bar is ripping skin. I use chalk to pull and pull twice a week.
I never used to have issues with skin ripping on the thumbs, so I’m not sure if I subconsciously changed my technique after the injury occurred.
If you put a single layer of athletic tape around your thumb you might find that helps. Otherwise, I’d have you pull your heaviest set on both your deadlift variations with a hook- hold the last rep for ~ 20 seconds. Then I’d have you use straps for the other pulls.
Thanks Doc!