female athlete thumb with black tape

How to Prevent Hook Grip From Hurting Your Thumbs

How to Prevent Hook Grip From Hurting Your Thumbs

If you are a weightlifter, you are probably familiar with the hook grip. This grip can be a great way to get a better grip on the barbell and to help you lift heavier weights. However, it can also put a lot of strain on your thumbs. 

You're not alone if you've ever experienced sore thumbs after using the hook grip. In this blog post, we will discuss how to prevent hook grip from hurting your thumbs so you can continue lifting heavy weights without discomfort.

What is Hook Grip?

For those unaware, the hook grip is a method of gripping the barbell with the thumb wrapped around the barbell and the fingers wrapping around the thumb.

hook grip shot with blue tape

This grip increases grip strength, reduces barbell slippage, and makes it easier to hold heavier weights. However, if done incorrectly, it can put a lot of strain on the thumbs, leading to pain and discomfort.

How can Hook Grip Improve Your Lifting?

Hook Grip can help improve your lifting in a variety of ways. It can help improve your grip strength and help you lift heavier weights.

Additionally, Hook Grip can help keep the bar in a more stable position, helping you to maintain better form and technique.

Finally, Hook Grip can help you keep the bar closer to your body and reduce the strain on your wrists, helping you to lift more comfortably and safely.

Using the proper hook grip technique can help improve your lifting and reduce the risk of injury.

How to Prevent Hook Grip From Hurting Your Thumbs?

female athlete inserting plate in handle bar

  • Start with a light weight to get used to the hook grip: Starting light will allow you to become familiar with the grip, so your body is not shocked when you start to lift heavier weights.
  • Keep your thumbs straight and wrap them around the barbell: With each lift, keep your technique correct throughout, even if it is just warming up with an empty barbell.
  • Avoid gripping the bar too tightly, as this can cause pain in your thumbs: While you certainly need a firm grip on the bar while lifting, you don't need to choke your thumb to the point that it is causing pain!
  • Take breaks between sets to give your thumbs a rest: Time your rest periods to ensure you give your thumbs enough time to rest and recover in between sets.

Tape your Thumbs for Extra Support

Finally, ensure your thumbs never hurt, no matter what weight you are lifting. Invest in weightlifting thumb tape. LYFT-RX tape protects your hook grip and lets you bend them while weightlifting. Improve your grip, and PR your lift!

female athlete applying green tape on thumb


To prevent your thumbs from hurting from the hook grip, use proper form and technique when using the grip. Ensure your thumbs are placed correctly, your wrists are straight, and your grip is loose enough to allow some movement in the thumb area.

Don't forget to invest in hook grip tape to help your lifts reach the next level.