Coach Avery answers: What's wrong with my hook grip?

Question: My hand goes numb when I use the hook grip, what's up with that?

Coach Avery says: 

No, this is not normal, generally speaking. When did you start using hook grip? Has this happened before in the past?

In general, when people complain about numbness there is something nerve related going on. If this is happening regularly after or during a WOD you should not ignore it (much like pain, a different feeling from soreness which you need to learn to identify and stop doing/fix whatever is causing said issue.)

It depends on where the numbness is and how far it goes down in the hand or forearm, as to which nerve(s) are involved. For some, the initial exposure to hook grip can cause some tingles and basically the hand needs to be desensitized to using the hook grip given the amount of nerves in the hand - they're sensitive! However, after the first few exposures, most people adapt to using the hook grip and learn to find a position that is comfortable given their finger length/hand size.

I would recommend to everyone learning (or perhaps relearning) the hook grip to start practicing with a PVC (even if it feels too large, but this will encourage you to wrap your fingers around and stretch them out) and the empty bar (alot, more than you think). Once that feels fairly comfortable, progress to lighter loads for volume, before progressing to heavier pulls and deadlifts with hook grip.

You need to adjust to the overstretching of the thumb and associated tendons and ligaments in that particular position. I also used to practice holding onto the subway rail with hook grip until it felt comfortable because I initially hated it. Now I can't imagine picking up a bar without using it.

Once you feel comfortable using the hook grip in and out of WODs with sub-maximal loads for at least a month (or a few!) then progress to heavy deadlifts. If you are also someone that tends to use an alternating grip for really light deadlifts, you should plan on cutting that out. You hands and forearms need to get used to pulling in an overhand position, and it makes the switch even more difficult for some people because their grip is weak. For people that complain about their grip being weak that is generally one thing I make them stop doing right off the bat.

You could start with some basic stretches for the hook grip. Before lifting (or right now) wrap your fingers around your thumb and tilt the wrist to the side away from the thumb. You could also play with tilting in the other direction. Self massage of tight forearm muscles and around the hand and thumb may be useful. If you feel any scar tissue or adhesions in the forearms this could be causing some major tension downstream or compression of a nerve.

Hope some of this helps!