Barbell Hook-Grip Deadlift
The deadlift with both hands overhand and each thumb trapped under the first two fingers; the hook holds the bar with neither palm turned up.
How to do it
Setup
Bar over the mid-foot, feet hip-width, both hands overhand, each thumb wrapped round the bar and the fingers closed over it.
Steps
- Squeeze the fingers down on the thumbs and set a flat back.
- Stand up with the bar, the arms hanging long like hooks.
- Lower along the thighs and shins, keeping the hook between reps.
Common mistakes
Only the thumb's tip under the fingers: wrap it deep so two fingers pin it. Bending the elbows as the bar leaves the floor: the arms only hang; the hips lift. Hips rising ahead of the chest: bring them up together, back flat.
Breathing
Brace before each pull, exhale at lockout.
