Once you start to get a feel for a competition bell—how it rests on your forearm, where your hand sits in the window, how much paint sticks to your biceps after several long sets—you start to build a bit more efficiency holding it. Today we are going to talk about the Hook Grip.
This will come into play when you are swinging, cleaning or snatching the kettlebell. This technique is meant to help you save your grip and forearm endurance.
The Hook Grip
When holding onto the handle, the goal is to hold the bell in the “hook” of your fingers, so that the handle sits just off your palm. Keeping a loose grip and building your grip strength in the Hook Grip will save energy and keep you lifting to the last minute of your set.
Practice your Hook Grip starting with the Farmer Carry, then move to the Swing. Where you hold the bell on the handle is the lifter’s choice and preference. I notice I tend to hold towards the back of the handle for Swing and Snatch, but towards the front for Clean.
Note that when using the Hook Grip, to be mindful of the placement of the thumb. Some lifters like to “lock the Hook Grip by placing the thumb on top of the forefinger.
The “Thumb Lock”
Others might keep it on the side of the bell as the other fingers. Placing the thumb on top of the handle however can later cause fatigue and unnecessary strain on the joint, so just be aware it happens.