Hook grip hurts. That's not a complaint — it's physics. Your thumb is trapped between the bar and your fingers, bearing load that would strip a normal grip. Over time, the skin calluses. But until then, and during heavy sessions even after, taping the thumbs makes hook grip sustainable.
Beyond hook grip, lifters tape for knurling damage, callus management, and wrist stability. Here's how to use self-adhering tape for each application.
Taping for Hook Grip
The goal is protecting the thumbnail and thumb pad without adding bulk that affects bar position. Wrap the thumb from the nail to just past the first knuckle with two overlapping layers. Pull tight enough to stay secure, not so tight you lose blood flow.
Self-adhering tape stays put through chalk and sweat. Athletic tape loosens as you warm up — exactly when you need it most.
Check federation rules before competition. Most allow thumb tape, but dimensions may be restricted. IWF allows tape that doesn't cover the palm or create a grip advantage.
Palm and Finger Protection
Heavy pulls tear skin. Snatch grip deadlifts are particularly brutal — wide grip plus aggressive knurling equals shredded palms. Tape the friction zones before damage accumulates rather than after hands are already torn.