Straps vs. Hook Grip: Saving Your Hands

The Weakest Link

The Human Chain Principle states: "You are only as strong as your weakest link."

In the Deadlift, your posterior chain(Hamstrings, Glutes, Erector Spinae, Lats) is massive.It is capable of moving huge loads.

Your Grip(forearm flexors) is tiny in comparison.

Ideally, your grip fails long before your back does.

This leaves you with a dilemma: Do you stop the set because your hands are slipping, or do you use aid ?

1. The Hook Grip(The Oly Lifter's Secret)

If you watch Olympic Weightlifting(Clean & Jerk, Snatch), you will see small athletes throwing massive weights overhead.They don't use straps. They use Hook Grip.

How to do it:

1. Wrap your thumb around the bar.
2. Wrap your index and middle fingers over your thumb.
3. Squeeze hard.

The Mechanism:

The weight of the bar pushes down on the thumb, pinning it against the fingers.The friction locks the bar in place.It is biomechanically impossible for the bar to roll out of your hand as long as the thumb holds.

The Downside: It hurts.A lot.It feels like your thumbs are being crushed.Your thumbs will get callused and numb.

Best For: Cleans, Snatches, and Deadlifters who want to compete in powerlifting(where straps are banned).

2. Lifting Straps(The Bodybuilder's Choice)

Straps are loops of fabric(cotton, nylon, or leather) that lash your wrist to the bar.

The Mechanism: The strap takes 90 - 100 % of the grip load.You are essentially hanging from your wrists.

The Controversy: "Is it cheating?"

The Answer: What is your goal ?

• If your goal is Grip Strength , then yes, it's cheating.
• If your goal is Hypertrophy(Back Growth) , then no.It is smart.

If you limit your Deadlift / Row weight to what your hands can hold, you are undertraining your back.Your lats might need 300lbs to grow, but your hands can only hold 225lbs. Strap up.

3. Types of Straps

• Lasso Straps: The most common.Versatile for all lifts.
• Figure - 8 Straps: The strongest.The strap loops twice around the wrist and bar.You literally cannot let go of the bar.Great for heavy deadlifts.
• Versa Gripps: A palm pad.Very quick to set up.Best for bodybuilders doing lots of machine rows and pulldowns.

The Verdict

• Beginners: Go strapless.Use Double Overhand grip(no mix grip) until you can pull at least 225lbs.You need to build your natural forearm strength first.
• Hypertrophy Sets: Use Straps.Take the grip factor out of the equation and focus purely on the muscle contraction.
• Competition: Use Hook Grip.You need to practice the pain tolerance.