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Hook grip provides bar security through the range of motion for a lift.
Hook grip crossfit. The correct hook grip method is. Hang snatch 5 3 climbing power or full wod. To hook grip the barbell. Metcon time 5 rft.
Get your hook grip right and you will improve your lifts there are only two olympic lifts that meet true olympic standards the clean and jerk and the snatch. Wodify post october 6 2020 0 comments. Using hook grip tape can help your middle finger get more purchase on your thumb keeping it locked in place for your entire lift. The hook grip is an olympic weightlifting technique that involves first gripping your thumb over the bar and then wrapping your first and second fingers over your thumb so that your thumb is sandwiched between your fingers and the barbell.
Crossfit toledo crossfit. With the elbow in a straight and locked position press the skin between the thumb and index finger against the bar. Hook grip tape is used by athletes who want a little extra protection or even grip when hook gripping. Any olympic weightlifter or crossfit athlete putting up considerable clean and snatch numbers doesn t even consider gripping the bar any other way.
We know crossfit is keen using cleans and snatches in competition. 10 t2b t2r or ghd sit ups 9 8 cal row or 7 6 bike 5 snatch grip dl at 70 of a. Although it feels very odd at first persevere and in a matter of weeks it will become natural for you and your body. Hook grip hook grip.
The hook grip stops the barbell from rotating in the hand which then allows more weight to be lifted. The nervous system is smart and will sense danger. In both of these exercises the hook grip is designed to stop the barbell from turning while gripped in the hands. If you don t already use this then start and you will see your weights go up.
Start by stretching the thumb and index finger as far apart as you can so that the skin between the two fingers is tight. You should maintain the hook grip when pulling from below the waist until the bar passes the waist. Wrap your thumb around the barbell then lock your thumb in place with your index and middle finger. The hook grip is an essential part of weightlifting.
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