The other day, an endurance athlete who was involved in Spartan Races asked me for some grip training advice. Without diving into complex equipment, I laid out these ideas for easy bodyweight grip hanging progressions.
This is a low-equipment way anyone can use to develop strong hands and fingers.
The basics are a:
- Two-handed bar hang
- One-handed bar hang
- Two-handed towel hang
- One-handed towel hang
Then you can move between these steps by de-emphasizing one arm and/or adding it in by a finger or so with just the one arm hangs.
There is a BIG difference from the first step to the last. Be patient and take your time making your way through these bodyweight grip hanging progressions.
Comments
convict conditioning uses 8 steps for this progression.
Another thing I just picked up in my training is clubbells, which also help building pretty much grip strength since the center of gravity lies way „up“ (or, generally speaking: away) from your Hand. Training with those delivers grip strenght and particularly wrist strenght- both of which do not only help with other strength exercises but are of great everyday use, too
Went from doing 3 sets of 1 minute standard dead hangs to a max set of 15 seconds towel dead hang.