Barbell Hook Grip Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, with the barbell positioned directly over the middle of your feet.
2. Hinge at the hips and grip the bar just outside your legs using a hook grip: wrap your thumb around the bar first, then wrap your fingers over your thumb.
3. Drop your hips until your shins touch the bar, keeping your chest up and back flat.
4. Pull your shoulder blades back and down to engage your lats and create tension throughout your upper body.

How to do it

1. Take a deep diaphragmatic breath and brace your core firmly to stabilize the spine.
2. Initiate the lift by pushing the floor away with your legs, keeping the bar in constant contact with your shins as it rises.
3. Exhale as you reach the top of the movement, driving your hips forward into the bar to achieve full lockout without hyperextending your lower back.
4. Lower the weight by hinging at the hips until the bar clears your knees, then bend your knees to return the plates to the floor with a controlled 2-second eccentric.

Form checklist

• Maintain a neutral spine from head to tailbone; avoid rounding the lower or upper back.
• Keep the bar in a straight vertical path as close to your body as possible.
• Ensure your thumb is securely trapped under your index and middle fingers to maintain the hook grip.
• Keep your arms straight throughout the entire movement; do not bend the elbows.
• Ensure your weight is distributed through the mid-foot and heels, not the toes.

Pro tips

• Pull the 'slack' out of the bar before the plates leave the floor to ensure total body tension and a smoother lift-off.
• Squeeze your armpits shut as if trying to crush oranges to maximize lat engagement and protect the lumbar spine.
• If the hook grip is painful, use athletic tape on your thumbs to reduce friction while you adapt to the pressure.

Make it harder

• Perform Deficit Deadlifts by standing on a 1-2 inch platform to increase the range of motion and initial leg drive.
• Add a 2-second pause just below the knee during the ascent to eliminate momentum and build positional strength.

Frequently asked

What muscles does the barbell hook grip deadlift work?

The barbell hook grip deadlift primarily targets the calves, erector spinae, glutes, hamstrings, and trapezius, and also works the abs, forearms, grip muscles, lats, and obliques as secondary muscles.

What equipment do you need for the barbell hook grip deadlift?

The barbell hook grip deadlift uses barbell and weight plate.

Is the barbell hook grip deadlift good for beginners?

The barbell hook grip deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius