Hook grip vs mixed grip which one is better? When it comes to weightlifting, there are a few different types of grips that you can use. In this blog post, we will discuss the hook grip vs mixed grip and which one is the best for you. The hook grip is when you hold the bar with your thumb around the bar and your fingers grip the bar. The mixed grip is when you hold the bar with one hand using a hook grip and the other hand using a traditional overhand grip. So, which one should you use? Let’s find out!

What is a hook grip?

A hook grip is a type of grip often used by weightlifters and Olympic lifters.

To use a hook grip, the athlete wraps their hand around the bar so that their thumb is inside their fingers and their index finger is wrapped around their thumb.

This grip provides a more secure grip on the barbell, which can be helpful when lifting heavy weights.

Additionally, it can help to prevent the hands from slipping during explosive movements. While a hook grip may take some time to get used to, it can be a valuable tool for athletes who are looking to improve their lifting performance.

What is a mixed grip?

A mixed grip is a type of grip in which one hand faces palm-up while the other faces palm-down.

This grip is often used when lifting weights, as it provides a more secure grip and helps to prevent the weight from slipping.

Additionally, the mixed grip can help to increase the amount of weight that can be lifted, as it allows for more torque to be generated.

While the mixed grip does have some advantages, it can also lead to imbalances in the muscles of the arms and shoulders. As a result, it is important to use a mixed grip only when necessary and to always use the proper form.

Pros of hook grip?

The hook grip is a popular grip among weightlifters and other athletes who need to generate a lot of force. There are several advantages to using a hook grip:

  • It helps to keep the bar from slipping.
  • It allows for more width between the hands.
  • It puts less pressure on the fingers and thumbs.

some studies have shown that the hook grip can help to increase strength and power. While there are many benefits to using a hook grip, it’s not right for everyone. Some lifters find it uncomfortable, and it can take some time to get used to.

Ultimately, each lifter will need to experiment with different grips to find what works best for them.

Con of hook grip?

The biggest downside of the hook grip is that it can be uncomfortable at first. The position of the thumb puts pressure on the median nerve, which can lead to pain and numbness in the hand.

Additionally, the grip can make it difficult to hold onto the bar for a long period of time, which can be frustrating for those who are trying to increase their endurance.

Finally, the hook grip puts stress on the tendons in the thumb, which can lead to overuse injuries. However, many of these drawbacks can be mitigated with practice and proper form.

Additionally, once you get used to the grip, it can actually provide a more secure hold on the bar than traditional grips.

Pros of mixed grip?

There are a few pros to using a mixed grip when lifting weights. First, it can help you to achieve a more balanced workout.

  • A mixed grip can help to prevent muscle imbalances.
  • A mixed grip can help you to lift more weight.
  • A mixed grip can help you to achieve a more balanced workout because it targets both the antagonist and agonist’s muscles equally. This is important because both types of muscles need to be worked in order to achieve balance and avoid injury.
  • A mixed grip also helps to prevent muscle imbalances. When you use one grip exclusively, the stronger side will tend to dominate the weaker side.
  • A mixed grip can help you to lift more weight. This is because you are able to generate more power when both hands are working together.

Overall, the mixed grip has a few advantages that make it worth considering for your lifting routine. It can help you achieve a more balanced workout, prevent muscle imbalances, and allow you to lift more weight.

Cons of mixed grip?

There are a few potential disadvantages to using a mixed grip when lifting weights.

  • It can put extra stress on the shoulders and elbow joints, which could lead to injury over time.
  • It can also make it more difficult to keep the weight evenly balanced between the two hands, which could lead to one side of the body developing faster than the other.
  • the mixed grip can also make it more difficult to maintain good form throughout the exercise, which could limit its effectiveness.

Overall, the mixed grip has some potential disadvantages that should be considered before using it regularly.

How to avoid injury with a hook grip?

The hook grip is a type of grip often used by weightlifters and other athletes who require a firm grip. To use the hook grip, you wrap your hand around the barbell or other object so that your thumb is underneath and your fingers are over the top.

This can be difficult to do at first, but it’s important to make sure that your thumb is positioned correctly in order to avoid injury.

Once you have the grip in place, you can then apply pressure with your fingers to keep the barbell or other objects from slipping. With practice, you will be able to maintain a firm grip on the object without putting undue strain on your thumb.

The hook grip may not be suitable for everyone, but it is an effective way to avoid injury when lifting heavy objects.

How to avoid injury with a mixed grip?

A mixed grip is a great way to prevent injury when lifting weights. To do a mixed grip, simply hold the barbell with one hand in an overhand grip and the other hand in an underhand grip.

This will help to stabilize the barbell and prevent it from slipping out of your hands. Additionally, it will help to evenly distribute the weight across your body, which will reduce the risk of strain or injury.

When using a mixed grip, be sure to switch hands periodically so that you are evenly distributing the workload.

Additionally, be sure to use a spotter when lifting heavy weights. With a little care and precaution, you can avoid injury and enjoy all the benefits of lifting weights with a mixed grip.

When deadlifting which grip should I use?

There are two main grips that can be used when deadlifting: the mixed grip and the hook grip.

The mixed grip is the more traditional of the two and is simply holding the barbell with one hand facing palm-up and the other hand facing palm-down.

This grip gives you more stability and is generally considered easier to execute. The hook grip, on the other hand, involves wrapping your fingers around the barbell so that your thumb is underneath your fingers.

This can be a bit more difficult to get used to, but it provides a more secure grip and can be helpful if you find yourself losing your grip during a lift.

Ultimately, it comes down to personal preference; experiment with both grips and see which feels better for you.

when squatting which grip should I use?

When you squat, there are two main types of grips you can use – mixed and hook. Each has its own benefits and drawbacks, so it’s important to choose the one that’s right for you.

Mixed Grip: The mixed grip is the most common grip used when squatting. It involves holding the barbell with one hand in an overhand grip and the other in an underhand grip. This grip helps to even out the load on your shoulders and gives you a more stable platform to lift from. However, it can also put more strain on your biceps and elbow joints, so if you have any existing injuries in these areas, you may want to avoid using a mixed grip.

Hook Grip: The hook grip is less common than the mixed grip, but it has some advantages. With a hook grip, you wrap your thumb around the barbell and then clasp your fingers over it. This creates a very secure grip that is less likely to come loose during a heavy lift. However, because the thumb is wrapped around the barbell, it can put more pressure on the joint and tendons in your thumb, so be sure not to use too much weight if you’re using this grip.

With squatting it’s better to use the hook grip because the mixed grip can be uncomfortable to use. and the hook grip saver while squatting because it does not put your joints in a dangerous position.

Hook grip vs mixed grip, so which one?

Hook grip vs mixed grip, so which one should I choose? There are pros and cons to both the hook grip and the mixed grip when squatting. Ultimately, it comes down to personal preference – so experiment with both grips and see which one feels better for you.

If you’re unsure which grip to use, we recommend going with the mixed grip – it’s less common but it provides a more secure grip than the hook grip. but for squatting go for the hook grip.

References:

https://www.researchgate.net/figure/Type-of-grip-used-in-the-present-study-a-Mixed-grip-b-Hook-grip-c-Double_fig2_341393400

https://pubmed.ncbi.nlm.nih.gov/32446132/