Mayukh Sen
Level 1 Valued Member
Hello guys, today I would like to share an idea on the most effective grip training method using only bodyweight (and something else, just read till the end) and without the aid of expensive metal apparatus.
Btw I have all of those Ironmind captains of crush grippers, love them.
Find a ledge or a pull up bar to hang with one arm. Note the maximum seconds you could hang on to it.
Now divide that number of seconds by two, and do 5 sets of those with an hour between sets each day. Do it for 12 days straight. Then rest on day 13, 14 and 15, and retest your max one arm hang time, so basically what I said is called Grease the groove in short, but I thought some new people may not have the knowledge, its possible right?
And of course you plan your next 15 day cycle based on the new improved maximum hang time.
If you can hang until 60 seconds, you are a beast.
How do you increase the resistance if you are not a big guy? Well, just hang a sack full of sand from the non working arm to make the hangs as heavy as you want. Infact you can do one arm pull ups that way too if you are strong enough.
One more thing, you can also do weighted one arm push ups between two high tables of equal height while a sack full of sand (dont stress, just put sand in the centre of your spread out bedcover and turn it into a sack of sand) hangs from the non pressing arm and its dipping between the gap of the two high tables.
Sand is free and travel bags/bed covers are cheap eh? So yay.... This is how I have been training since lockdown and made the best gains, I only train using GTG for grip training and one arm weighted push up.
No idea on training legs. Sorry. Trying to learn a pistol.
Btw I have all of those Ironmind captains of crush grippers, love them.
Find a ledge or a pull up bar to hang with one arm. Note the maximum seconds you could hang on to it.
Now divide that number of seconds by two, and do 5 sets of those with an hour between sets each day. Do it for 12 days straight. Then rest on day 13, 14 and 15, and retest your max one arm hang time, so basically what I said is called Grease the groove in short, but I thought some new people may not have the knowledge, its possible right?
And of course you plan your next 15 day cycle based on the new improved maximum hang time.
If you can hang until 60 seconds, you are a beast.
How do you increase the resistance if you are not a big guy? Well, just hang a sack full of sand from the non working arm to make the hangs as heavy as you want. Infact you can do one arm pull ups that way too if you are strong enough.
One more thing, you can also do weighted one arm push ups between two high tables of equal height while a sack full of sand (dont stress, just put sand in the centre of your spread out bedcover and turn it into a sack of sand) hangs from the non pressing arm and its dipping between the gap of the two high tables.
Sand is free and travel bags/bed covers are cheap eh? So yay.... This is how I have been training since lockdown and made the best gains, I only train using GTG for grip training and one arm weighted push up.
No idea on training legs. Sorry. Trying to learn a pistol.