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To squeeze or not to squeeze...

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Hops, yes.
Grains, no.

Correct.

When you add your additional water for boil, pour it over your grain bag suspended over the pot. I sometime just poke the pag with my spoon to get most of the liquid out of the sack, with no ill effects.

When removing the hop bags after the wort is cooled and before going into the primary, I squeeze them till there is nothing left in them against the side of the pot and spoon.
 

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