As we’ve discussed before, there are three ways to hold onto a barbell if you’re worried your grip is going to slip. You can use straps; you can face your palms in different directions (mixed grip); or you can hook your thumb underneath your fingers, a technique known as hook grip. A hook grip is more secure than mixed, and it's essential for lifts like snatches and cleans where mixed grip isn't an option. Yes, it hurts. Yes, you'll get used to it.
This is a tip for everyone, but especially people with small hands (including most women). You'll find a wide variety of barbells in most gyms, and they aren't all the same diameter at the handle. Some are thick and sturdy; these are hard to grip, and may be reserved for squats or bench press, where that doesn't matter as much. Bars made for deadlifts or for Olympic weightlifting will be thinner, making it easier to wrap your fingers around.
If you've had trouble trying to hook grip on a regular bar, try a women's bar and see if you can get the technique to click. I used to think I "couldn't" hook grip a regular bar, but after I learned to hook grip properly with a women's bar, I found that I was able to hook a men's bar without too much trouble.
Lay your thumb so it is parallel to the bar
I took some photos of myself setting my hook grip on a bar, so you can see exactly how I do it. (I'm sure every lifter has their own idiosyncrasies, but mine should be a solid example to convey the basics.) Here's how I set my grip:
I press the web of my thumb into the bar, which allows me to reach my thumb away from my body, and bring the side of my thumb into contact with the bar.
I loosely wrap the rest of my fingers around the bar. I don't have to squeeze—the hook locks everything into place.
Credit: Beth SkwareckiPractice
Will it still hurt? Your first time going heavy, yeah. But you'll get used to it more quickly than you think. If you commit to making hook grip work, and using it as often as possible, the adaptation process only takes about two weeks. If any pain, bruises, or calluses develop, they should be mild, roughly parallel to the length of your thumb, and on the side of your thumb rather than in the middle of the thumb pad or on the knuckle.
Once you're used to hook grip, the pain won't be an issue, but I'd be lying to say your thumbs will always feel great. If I'm doing an exercise for multiple reps, I'll use straps rather than hook grip 10 heavy reps in a row. Some lifters like to tape their thumbs. This provides a little compression, so the pressure doesn't hurt as much, and it also prevents the knurling from digging into your skin. You can use regular athletic tape if you leave a cutout for your knuckle, but it's more common these days to use a stretchy, grippy thumb tape like this over your whole thumb.
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