Lifting Hooks: How to Put Them On, Use Them, and When to Avoid

How to put lifting hooks on?

Lifting hooks are a grip aid designed to enhance your ability to hold heavy weights by transferring the load from your fingers to your wrist, making them particularly useful for exercises where grip strength is a limiting factor. Correctly donning lifting hooks involves securing the wrist strap tightly and positioning the hook beneath the bar or handle.

Understanding Lifting Hooks

Lifting hooks are specialized strength training accessories that feature a sturdy metal or reinforced plastic hook attached to a wrist strap. Unlike traditional lifting straps that wrap around the bar, hooks provide a rigid connection, allowing lifters to maintain a secure hold on heavy barbells, dumbbells, or pull-up bars even when their natural grip strength is fatigued. They are particularly beneficial for pulling movements where the lats and back muscles are the primary movers, but grip often gives out first.

Step-by-Step Guide: Donning Lifting Hooks

Proper application of lifting hooks is crucial for both safety and effectiveness. Follow these steps for correct placement:

• Step 1: Orient the Hooks: Ensure each hook is correctly oriented for its respective hand. The hook typically curves forward, away from your palm, designed to cup under the bar. Most hooks are ambidextrous, but some might be specifically left or right.
• Step 2: Slide Your Hand Through the Loop: Insert your hand through the wrist loop of the hook, similar to putting on a watch or a brace. The hook itself should be on the palm side of your hand.
• Step 3: Secure the Wrist Strap: Pull the free end of the wrist strap to tighten it around your wrist. The strap should be snug and secure, but not so tight that it restricts blood flow or causes discomfort. It should feel like a firm brace, transferring the weight efficiently from the hook to your forearm and wrist bones, rather than your hand.
  • Placement: The strap should sit just above your wrist joint, on the lower part of your forearm.
  • Velcro/Buckle: Ensure the Velcro or buckle closure is firmly secured.
• Step 4: Position the Hook: With the wrist strap secure, the metal or plastic hook should now extend from your palm. When you grasp a bar, the hook should naturally fall below it, ready to engage. Ensure the hook is not twisted or angled awkwardly.

Proper Application and Use with Equipment

Once the hooks are securely on your wrists, their application to various pieces of equipment is straightforward.

• Using with a Barbell (e.g., Deadlifts, Rows):
  • Approach the barbell.
  • Place your hand over the bar as you normally would.
  • Allow the hook to drop under the bar.
  • Curl your fingers around the bar, ensuring the hook is firmly between your fingers and the bar, or directly under the bar, effectively "hooking" it. Your fingers should still make contact with the bar for tactile feedback and control, but the primary load will be borne by the hook.
  • Apply pressure downwards with your palm and fingers to secure the hook against the bar before lifting.
• Using with Dumbbells (e.g., Heavy Rows, Shrugs):
  • This can be slightly trickier due to the shorter handle.
  • Place your hand over the dumbbell handle.
  • Maneuver the hook to wrap around the underside of the handle. You may need to use your free hand to help position the hook initially.
  • Grip the handle firmly, ensuring the hook is securely engaged.
• Using with Pull-Up Bars:
  • Jump or step up to the pull-up bar.
  • Place your hands over the bar.
  • Allow the hooks to fall and engage over the top of the bar, providing a secure grip. This offers a different grip dynamic than traditional straps and can be useful for high-volume back work.

Benefits of Using Lifting Hooks

Lifting hooks offer several advantages for specific training goals:

• Enhanced Grip Strength for Heavy Lifts: They allow you to lift heavier weights than your natural grip might permit, translating to greater overload for target muscles like the back, glutes, and hamstrings in exercises like deadlifts.
• Reduced Forearm Fatigue: By offloading the grip, hooks prevent forearm fatigue from becoming the limiting factor, enabling you to perform more reps or sets for your primary muscle groups.
• Improved Mind-Muscle Connection: When grip isn't a concern, you can focus more intently on contracting the target muscles, potentially improving their activation and development.
• Support for Injured or Recovering Hands/Forearms: For individuals with minor hand, finger, or forearm injuries that limit grip, hooks can provide a way to continue training heavy pulling movements without exacerbating the issue.

When to Use Lifting Hooks (and When Not To)

While beneficial, lifting hooks should be used strategically:

• Appropriate Exercises:
  • Deadlifts: Especially for heavy sets or high-volume work where grip is consistently the weakest link.
  • Barbell Rows/Dumbbell Rows: To maximize back muscle activation without grip fatigue.
  • Shrugs: For targeting traps with maximal weight.
  • Lat Pulldowns/Cable Rows: When aiming for high volume or very heavy loads.
  • Pull-Ups/Chin-Ups: For advanced lifters looking to increase volume or for those with grip limitations.
• When Not To Use Them:
  • Warm-up Sets: Prioritize natural grip to build strength.
  • Lighter Loads: If your grip can handle the weight, don't rely on hooks.
  • Exercises Requiring Fine Motor Control: Such as Olympic lifts (snatch, clean & jerk) or kettlebell swings, where direct bar feedback and quick release are critical.
  • Developing Grip Strength: If your primary goal is to improve your raw grip strength, avoid using hooks regularly. Incorporate dedicated grip training instead.

Common Mistakes to Avoid

• Over-Reliance: Using hooks for every set or every exercise prevents your natural grip from developing.
• Loose Wrist Straps: If the strap is not tight, the weight won't be properly transferred, making the hooks ineffective and potentially unsafe.
• Incorrect Hook Positioning: Ensure the hook is fully engaged and not slipping.
• Ignoring Finger Contact: While hooks bear the weight, maintain some finger contact for control and stability.

Choosing and Caring for Your Lifting Hooks

• Material: Look for hooks made from heavy-duty steel or reinforced, high-strength plastic. The wrist strap should be durable nylon or leather with strong stitching.
• Fit: Ensure the wrist strap fits snugly and comfortably around your wrist.
• Maintenance: Keep your hooks clean and dry. Check for any signs of wear and tear, especially on the hook itself and the stitching of the wrist strap. Replace them if they show significant damage.

Conclusion

Lifting hooks are a valuable tool for serious lifters seeking to overcome grip limitations and maximize the effectiveness of their heavy pulling movements. By understanding how to properly put them on, apply them to various exercises, and use them judiciously, you can enhance your training, lift heavier, and continue to make progress in your strength journey. Remember that while they aid in lifting, a strong natural grip remains a fundamental component of overall strength and should be trained independently.