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Lifting Hooks 101 — A Beginner's Guide to Supercharge Your Workouts

Discover the ultimate beginner's guide to lifting hooks and elevate your workouts. Supercharge your strength training with expert tips and techniques and boost your gains. 

Daniel Murphy
Lifting Hooks 101 — A Beginner's Guide to Supercharge Your Workouts
Table Of Contents

Since there is so much hype about this Ryan Gosling and Margot Robbie starrer 'Barbie,' I thought, why not upgrade today's blog intro with a bit of a Barbie story? Because why not?

So, in our vibrant world of Barbie and her devoted boyfriend Ken, where dreams and adventures intertwine, there was a fitness enthusiast seeking to conquer a challenge. Barbie, known for her grace and style, loved staying fit but struggled with her grip during workouts.

Enter Ken, the supportive partner with a solution in hand: lifting hooks! With these sturdy accessories, Barbie's fitness journey transformed. No longer held back by slipping weights, she unleashed her true potential, inspiring others to do the same.

Now, let's join Barbie and her friends on a thrilling adventure into the world of lifting hooks, where I'll tell you what they are, their usage, their benefits, and so much more!

What Are Lifting Hooks?

What Are Lifting Hooks?

Lifting hooks, designed to enhance grip strength, are beneficial gym equipment. They employ a velcro strap that wraps around your wrist and a metal hook resting in your palm. By boosting your grip strength, lifting hooks can ease the stress on your joints and simplify your lifting process, enabling you to carry more weight without requiring frequent adjustments.

Many types of lifting hooks are available, including standard J-hooks and two-finger hooks. Some modern variants even come integrated with lifting gloves for additional convenience. These hooks have a significant positive impact on your workouts by providing superior grip strength. However, they're most effective when used for "pull exercises" like deadlifts, barbell rows, upright rows, shrugs, and so on.

While they offer numerous benefits, lifting hooks are generally pricier than typical wrist straps. Their manufacturing involves using leather, which necessitates more resources, thereby adding to their cost compared to straps.

How to Use Lifting Hooks?

Lifting hooks can be a game-changer for your strength training and weightlifting routine. They are designed to improve your grip strength, allowing you to lift heavier weights and perform more reps without straining your wrists and hands.

Using lifting hooks effectively can enhance your workout performance, aid muscle development, and prevent potential injuries. However, like any fitness tool, it's essential to use them correctly to reap their full benefits. Here are some easy-to-follow steps on how to use lifting hooks for strength training and weightlifting.

  • Put your hand through the strap loop and wrap it tight around your wrist.
  • Ensure the metal hook sits right in your palm to keep the lifting hook steady.
  • Once the lifting hook is nice and secure, let your regional barbell or dumbbells rest on the hook instead of your palms.

This way, you can easily lift heavier weights because the weight now leans more on the base of your hand and not your wrist.

DMoose Regional Barbell boasts a weight capacity of 1500 lbs. Made of high-grade steel with an impressive tensile strength of 190,000 psi, you can trust it to hold up against even the heaviest lifts. The 1.2 mm diamond knurl provides the perfect grip, ensuring you can maintain control and proper form.

With five needle bearings per sleeve, the bar has the ideal amount of whip for weightlifting so that you can tackle squats, deadlifts, and presses like a pro. And the best part? This amazing piece of equipment is affordable and perfect for athletes of all levels.

Which Exercises Can You Do With Lifting Hooks?

There are particular workouts where lifting hooks really shine. This handy gear can be your secret weapon, giving you that extra boost and support, helping you nail those tricky moves while keeping you safe from injuries.

With lifting hooks in your arsenal, you can ramp up your grip strength, keep your form on point, and zero in on those target muscles without your grip strength holding you back. Let's dive into some exercises where lifting hooks can make a world of difference.

Farmer's Walk

Farmer's Walk

A frequent hurdle that arises during farmers' walks is the premature fatigue of grip strength, often before the shoulders, traps, and back muscles have been fully worked out. This can compromise the efficiency of the exercise. To tackle this problem and optimize the development of upper body strength, it is strongly advised to utilize lifting hooks.

Lifting hooks offer an outstanding remedy by reducing strain on the forearms, enabling you to extend your training session until exhaustion.

  • Maintain an upright posture with your feet shoulder-width apart, and let your arms hang naturally at your sides.
  • Position the dumbbells on the ground. Lower yourself into a mini squat to grasp a dumbbell in each hand.
  • Draw your shoulder blades downward and backward, brace your core, and rise back to a standing position.
  • Begin walking, ensuring your head remains elevated and straight, your shoulders are pulled back, and your core is fully activated.
  • Complete a minimum of 20 steps.

Lat Pull-Downs

Lat Pull-Downs

Lifting hooks can significantly improve the effectiveness of lat pull-downs. Their usage minimizes arm engagement, leading to more stimulation of the targeted muscles. This results in improved muscle isolation and aids in achieving the desired muscle growth effect.

  • Secure a wide grip handle to your machine and position a lat pulldown, then take a seat.
  • Begin by holding the handle with a pronated (double-overhand) grip. Follow this by lowering your shoulder blade while stretching your shoulder.
  • Draw the handle towards your body until your elbows align with your torso. Afterward, gently return it to the initial position.
  • Continue this sequence until you've completed your targeted number of repetitions.



Lifting hooks are highly effective for high-repetition deadlifts, mainly when aiming for a rep range of 8-12. By minimizing arm involvement, these hooks can aid in the cultivation of a more robust back during such intense deadlift sessions.

  • Stand with your feet hip-width apart, positioning the bar above your shoelaces.
  • Lean forward and push your hips backward until your torso is parallel to the floor.
  • Grasp the bar with a double overhand grip and slightly tug it. Ensure your armpits are directly over the bar and are tightly clenched.
  • As you lower your hips, start lifting the bar. Ensure you're lifting the bar in a straight line as you hoist it up.
  • Maintain an even distribution of weight across your entire foot.
  • Once your hips are fully extended, reverse the motion to return to your starting position.
  • Continue this process for the intended number of repetitions.

Who Should Use Lifting Hooks?

If you're a beginner in weightlifting and have yet to achieve the milestone of lifting more than 300 lbs, lifting hooks can benefit you. However, it's crucial to consider the size of your hands since these hooks are often more suited for those with bigger hands.

Lifting hooks can be particularly beneficial if your main objective is to enhance your grip strength for workouts like deadlifts, rows, and shrugs without needing additional support for other exercises.

DMoose Lifting Hook

DMoose Lifting Hook

DMoose Lifting Hooks offer a highly beneficial improvement to your workout regimen, delivering outstanding support and grip for intense lifting exercises. These hooks are designed with resilience in mind, boasting heavy-duty steel hooks that can endure strenuous training sessions.

The wrist straps, made of comfortable and adjustable neoprene, ensure a secure and cozy fit to avoid slippage or discomfort during lifting. With a 2.8-inch opening, the hooks can easily be attached to barbells, dumbbells, or cable machines.

This feature guarantees a sturdy and dependable grip, reducing stress on your wrists and fingers. DMoose Lifting Hooks are especially useful for deadlifts, shrugs, and pull-ups, where maintaining a firm grip is essential for optimal form and peak performance.

Incorporating these lifting hooks into your routine can help boost your lifting prowess and allow you to concentrate more on engaging the intended muscle groups without restrictions from grip strength. Whether you're a novice or a seasoned lifter, DMoose Lifting Hooks offers a significant advantage to elevate your.

What Are the Factors to Consider Before Buying Lifting Hooks?

When buying lifting hooks for weightlifting and strength training, it's crucial to consider the following factors:

Weight Capacity

The weight capacity of lifting hooks refers to the maximum load they can handle. This is one of the most crucial factors to consider.

If you're lifting heavy weights, you'll need hooks that can withstand that pressure without snapping or failing. Always ensure the hooks you choose to align with your lifting goals.

Comfort and Fit

Comfort is paramount when it comes to lifting hooks. They should fit snugly around your wrists without causing any discomfort or pain. Poorly fitting hooks may cause blisters or calluses. Some models feature adjustable straps, enabling you to customize the fit according to your comfort level.

Quality of Material

The hooks should be made from robust, durable materials that can endure frequent use and heavy loads. Steel hooks are often the most durable. The strap material also matters; it should be comfortable yet sturdy, such as neoprene or heavy-duty nylon.


As all lifting hooks aid in grip strength, some are more versatile than others. Certain designs are better suited for specific exercises.

For instance, lifting hooks typically excel in "pull" exercises like deadlifts, barbell rows, upright rows, shrugs, etc. Ensure the hooks you choose complement the types of exercises you frequently perform.

Grip Strength

Good lifting hooks should enhance your grip strength, allowing you to lift heavier weights without solely relying on your hand and forearm strength. They should have a non-slip coating or texture to prevent the bar from slipping out of your hands during intense workouts.


While lifting hooks can provide significant benefits, they are pricier than standard wrist straps. Therefore, consider your budget before choosing a pair.

However, don't compromise on quality to save a few dollars. Investing in a high-quality, slightly more expensive pair that will last longer and perform better is highly recommended.

Reviews and Ratings

Before making a purchase, look at the product reviews and ratings. These often provide real-world insight into the product's performance, durability, and overall value. Look for consistent trends in the reviews, both positive and negative. It could be a red flag if many users report the same issue.

Always remember, while lifting hooks can significantly aid your weightlifting and strength training, they are not a substitute for building natural grip strength. They should be used as a tool to enhance your workouts, not replace the need for developing grip strength naturally.


1. What are the safety concerns while using lifting hooks?

Using lifting hooks correctly and adhering to the right lifting protocols is important to prevent injuries. Lifters should also be careful of the weight capacities of their equipment and maintain them in good condition to avoid any mishaps.

2. Is lifting hooks or straps better?

Both lifting hooks and straps offer enough convenience and support for heavy lifts. Straps are considered a better alternative for mimicking natural grip, reaching maximum deadlift, cost-effectiveness, and durability. On the other hand, lifting hooks are much easier to use and don't require any adjustment against the bar.

3. Are lifting hooks safe to use?

When used correctly, lifting hooks can be a safe and effective tool for weightlifting. Here are some key points to remember about the safety of lifting hooks:

  • Never exceed the hook's working load limit: The working load limit (WLL) is the maximum weight the hook can safely handle. Exceeding this limit can lead to equipment failure and potential injury.
  • Proper loading is crucial: Hooks should not be loaded improperly or tip-loaded. They should be loaded in the plane of the hook, not on the tip.
  • Regularly inspect your hooks: Before each use, check for any signs of wear, deformation, or damage. Look out for any nicked, worn, cracked, or gouged areas. If you see any of these signs, do not use the hook.
  • Use a safety latch: While not always required, a safety latch can prevent the load from slipping off the hook.
  • Correct usage: Lifting hooks are designed to improve grip strength and should not be used as a primary method of holding the weight. Always maintain a firm grip on the bar when using lifting hooks.

4. How to clean lifting hooks?

Cleaning your lifting hooks properly is essential to maintaining your fitness equipment. Start by brushing off any dirt or grime in the hooks using a dry toothbrush.

Once you've removed the debris, prepare a mild soap solution with warm water and gently clean them with a soft cloth. Avoid using harsh chemicals that can damage the product. After cleaning, thoroughly dry the hooks with a clean towel.

5. Do lifting straps protect wrists?

Absolutely yes! They protect your wrists while performing various pull movements.

The Bottom Line

lifting hooks are an invaluable tool for anyone engaged in weightlifting or strength training. They significantly boost your grip strength, enabling you to lift heavier weights, perform more reps, and target specific muscle groups more effectively. Reducing the strain on your wrists and hands also helps prevent potential injuries.

However, like any fitness tool, they should be used correctly and responsibly. They are not a substitute for building natural grip strength but should rather be seen as a means to enhance your workouts and maximize your performance.

When choosing lifting hooks, it's essential to consider factors such as weight capacity, comfort and fit, material quality, versatility, grip strength, cost, and user reviews. DMoose Lifting Hooks, for instance, offer a great combination of durability, comfort, and performance, making them a worthy addition to your gym equipment.

Whether you're a novice or a seasoned lifter, incorporating lifting hooks into your routine can be a game-changer, allowing you to take your workouts to new heights and achieve your fitness goals more efficiently.

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Daniel Murphy

Daniel Murphy is a fitness enthusiast who has been exploring the fitness world for many years and is combining his passion for writing to create well-researched, engaging, and unique content

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