JamesG Posted December 3, 2006 Share Posted December 3, 2006 Any tips for getting stronger in the hook? Im horrible weak inside. Im pulling 1xwk with a couple of board members but am getting killed in the hook. Quote Link to comment Share on other sites More sharing options...
Svedberg Posted December 3, 2006 Share Posted December 3, 2006 Well, the obvious: Pull more hook . I got the same problem tho.... Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted December 3, 2006 Share Posted December 3, 2006 I have the same problem, I would also like to get some advice. What I'm doing to get better now is pulling more hook in practice and training more biceps in hook position. Quote Link to comment Share on other sites More sharing options...
JasonL Posted February 10, 2007 Share Posted February 10, 2007 I am wondering if practicing the exact motions of the hook with added resistance such as bands would help ?? Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 10, 2007 Share Posted February 10, 2007 Using bands can definitely help but nothing comes close to actual pulling for the hook. Although some static db curls off a straight preacher bench do seem to help the hook quite a bit. Also being strong when you finally get in a hook and having the ability to set one are two different things. You need strong wrists and hands to force someone inside if they are trying to toproll or go outside. Quote Link to comment Share on other sites More sharing options...
smitty Posted February 10, 2007 Share Posted February 10, 2007 Besides everything mentioned above, my advice would be to work on unilateral movements for the upper back. Some very important movements for you could be: 1. 1 Arm DB Shrugs - heavy 2. 1 Arm Eccentric Only Chins Connect the chain. Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 11, 2007 Share Posted February 11, 2007 Smitty, Great advice buddy, this is an area that alot of pullers overlook for sure. The 1-arm neg. chins are something I really need to add in. Austin Quote Link to comment Share on other sites More sharing options...
smitty Posted February 11, 2007 Share Posted February 11, 2007 Austin Deload your bodyweight with jumpstretch bands These are going into my new article - Armwrestling - Pulling Big Part IV I've been talking with Florian and I've got some pretty innovative stuff coming...stay tuned. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted February 11, 2007 Share Posted February 11, 2007 Besides everything mentioned above, my advice would be to work on unilateral movements for the upper back.Some very important movements for you could be: 1. 1 Arm DB Shrugs - heavy 2. 1 Arm Eccentric Only Chins Connect the chain. Awesome advice! Quote Link to comment Share on other sites More sharing options...
pawel r Posted February 11, 2007 Share Posted February 11, 2007 My hook training: http://www.armsport.spb.ru/metod6.html Series Percents from Bests Results Repetitions Type 1 40% 10 Dynamice(repetitions) 2 60% 6 Dynamics(repetitions) 3 70% 4 Dynamics(repetitions) 4 80% 3 Statics(isometric) 5 90% 2 Statics(isometric) 6 100% 1 Statics(isometric) Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted February 11, 2007 Share Posted February 11, 2007 Smitty,Great advice buddy, this is an area that alot of pullers overlook for sure. The 1-arm neg. chins are something I really need to add in. Austin An interesting observation I made depending on 1 arm neg. chins is, that I got stronger with these without training them. I got stronger with chins while pulling more in the hook at the practice table. That's means to me, that there is a correlation. Also Fat dumbbell thumbless lifts helped me with hook pulling. Important with these for me is, that I don't lift with a straight arm and a bend wrist, but with slightly bend arm (biceps) and a bend wrist - static strength training for arm and wrist. I'm looking forward to Smitty's new article! I'm sure he will have some good new ideas! Quote Link to comment Share on other sites More sharing options...
kyle102887 Posted February 11, 2007 Share Posted February 11, 2007 My hook training:http://www.armsport.spb.ru/metod6.html Series Percents from Bests Results Repetitions Type 1 40% 10 Dynamice(repetitions) 2 60% 6 Dynamics(repetitions) 3 70% 4 Dynamics(repetitions) 4 80% 3 Statics(isometric) 5 90% 2 Statics(isometric) 6 100% 1 Statics(isometric) Are you the guy in the pictures? Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 11, 2007 Share Posted February 11, 2007 Flo, Hey buddy when your doing your thumbless thick bar deads is it like a regular dead but your arm is slightly bent and your wrist is completely curled in or just slightly? I like the idea of your twist on this lift and will try it out. Also I noticed the same thing after pulling in a hook more in practice. I felt stronger in the gym. Juan Lancaster at ironclub.net I believe noticed the same thing. Smitty Looking forward to seeing a pic of your deload setup for chins so a fatty like me can start throwing these into the routine. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted February 11, 2007 Share Posted February 11, 2007 Austin, both, arm and wrist are only slightly bend. Quote Link to comment Share on other sites More sharing options...
austinslater Posted February 11, 2007 Share Posted February 11, 2007 Flo are you doing holds or mainly singles with this lift? I like holds for about 8-20 seconds but its tough to not do some singles as well every once in awhile. . . Quote Link to comment Share on other sites More sharing options...
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