Hook Grip: When to Use It and Why It Matters
18 barbell movements. Clear yes or no for each one. Plus the two mistakes that cause thumb pain — and how to fix them.
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- 18 barbell movements mapped out — deadlifts, cleans, snatches, jerks, squats
- The two thumb pain mistakes and exactly how to fix them
- The logic behind every yes and no — understand it once, never guess again
- By Coach Nelsinho — coaching CrossFit & weightlifting since 2012
What's Inside the PDF
- 01
Full movements table — all 18 exercises
Deadlifts, cleans, snatches, jerks, OHS, front squat, back squat — ✅ or ❌ for each, with the reason behind it.
- 02
The two thumb pain mistakes
Thumb flat against the bar vs. fingers on the thumbnail — plus the exact fix for each.
- 03
The logic behind the rules
Pulling movements vs. pressing movements — once you understand this, you never need to guess again.
- 04
Tips to adapt faster
How to get comfortable with hook grip in 2–3 weeks without thumb discomfort putting you off.