1. Useful In Competition
The first and largest benefit that comes with using the hook grip is how secure it is. After the acclimation period, the hook grip is virtually — at least in my opinion — as secure, if not more than the mixed grip. The bar security that the hook grip promotes is useful in both heavy working sets and competition.
The hook grip is basically the body’s natural equivalent of a lifting strap. For this reason, athletes in every strength sport can compete with the hook grip due to its security and this goes for powerlifters, weightlifters, and strongman athletes.
2. Jack of All Trades
Another major benefit that comes along with hook gripping is how it can be used in training for every strength sport. This grip style can be used with success in every lifting style, which makes it a jack of all trades. This is great during a workout, as there’s no switching grip styles between sport-focused movements, so if you like to train things like heavy cleans, deadlifts, and rows all in the same workout, then you hypothetically can use hook grip for all of them.
3. Upper Body Symmetry
Mixed grip is fantastic at keeping the bar secure during heavy deadlifts, but there’s a caveat to using this grip for multiple years, and that’s upper body symmetry. Look, I’m not going to say that this grip instantly leads to upper body imbalances, although, over time when not accounted for the mixed grip can lead to slight imbalances of the upper back. There’s no need to fear mix gripping for this reason, but it’s not a bad idea to account for potential imbalances, especially when pulling heavy often.
Hook grip is great because it eliminates any chances of upper body asymmetries, as both sides of the body will have the ability to pack evenly. On top of that, there will be no more debate on when to switch from double overhand to mixed grip when warming-up. Double overhand to hook grip is a seamless transition that will help keep mechanics consistent.
4.Decrease Chances of Bicep Tears
Besides asymmetries, mixed gripping can also increase one’s chances of tearing a bicep. Bicep tears when mixed gripping are by no means a common injury, but they are more prevalent with this the mixed grip. The mixed grip utilizes an open palm, which then increases the amount of stress the bicep tendon endures and can put the tendon’s integrity at risk.
There are multiple reasons why a bicep could tear during a deadlift and it’s important to note that main cause of such an injury isn’t always in the bicep — for example, poor hip mobility can affect alignment of the spine which can increase the risk of a bicep tear. But in any case, the hook grip can be a useful grip style to help limit one’s risk of any potential bicep tears when pulling heavy weight, which can be major setbacks for lifting careers.