Deakin study shows how to cut gym time, improve results

Deakin University researchers may have found the secret to short-cutting results at the gym - and it’s all the in the barbell grip.

The world-first study, led by Deakin University Centre for Sport Research Senior Lecturer Dr Eric Drinkwater, shows a simple change to the way gym-goers grip a barbell could improve results by up to 15 per cent.

Dr Drinkwater, in partnership with the Auckland University of Technology, found that athletes experienced improvements in force, movement-speed and the amount of weight lifted simply by changing their grasp of the bar from a standard hold to a special "hook-grip" - which involves wrapping the thumb around the bar, then wrapping the first three fingers over the top, essentially turning the thumb into a lifting strap.

The researchers monitored 11 well-trained male weightlifters in New Zealand and studied their biomechanics during an exercise called a "power clean" using both a hook-grip and regular grip.

"We found that our participants could lift 6 per cent more weight using a hook-grip," Dr Drinkwater said.

"Participants could also exert between 3 per cent and 12 per cent more force, move 3-5 per cent faster, and thus create 5-15 per cent more power at a range of different weights up to their maximum."

"It’s very common in the sport of Olympic weightlifting but is almost unheard of in most gyms," Dr Drinkwater said.

Researchers focussed on the power clean exercise but believe the hook-grip could work for almost any exercise where the lifter is pulling - including common gym exercises like lat pull downs and rows.

"Since the hook-grip depends less on grip strength to hold onto the bar, we believe it allows a lifter to focus less on their grip and more on the lift," he said.

Dr Drinkwater said anyone from beginners to fitness fanatics could benefit from changing to the hook-grip which helps develop more force and enables the participant to lift weight faster.

"However we recommend against using the hook-grip for maximum dead lifts, simply because power lifters already have the alternating grip that is well established, although not scientifically investigated."

Dr Drinkwater said the hook-grip was not used widely outside weight lifting circles.

"Most gym-goers don’t use it because their trainers and instructors don’t use it either," he said.

"But if more people knew how much better it is and that it’s worth the discomfort in learning it, it certainly would be taught more."

“The hook-grip definitely takes practise and getting used to because it really stretches and chafes the thumb joint, making it feel awkward and uncomfortable for the first few weeks.

"But like anything in the gym, keep using it and the results will come."

The results are in an article which has recently been released by the International Journal of Sports Physiology and Performance, ahead of print.

The Auckland University of Technology researchers included lead Dr Adam Storey and PhD candidate Dustin Oranchuk.