Jump to content

Update on weekly grip workouts

Recommended Posts

I thought I would post my grip training schedule these days:


this is the workout where I'm strongest, recovered from the week-end; basically, for each exercise, I warm up and then make 3-4 maximum attempts:

- grippers,

- "narrow" 2' pinching (one or two handed). max (2 hands) slightly above 80kg on my device.

- weaver stick to rear and to front

- nail bending: no more than 2 hard nails.

- plate curls.

- sometimes: reverse thumbless curls: 3 sets of 5.

- finish: heavy farmers walk (for me, 80kg per hand).

sometimes I will add one set of wrist rolling.


- bouldering

- thick-handled kettlebells snatches: 50 per arm with a 25kg kb.


- grippers (1-2 hard attempts after warm-up, and I close the #2 as fast as I can once in a while during the workout (about 20-25 times total)

- wide pinching.

- 3' RT-like lift.

- thick weaver stick.

- some kb "grind" moves.

- some endurance


- bouldering


- short endurance kb workout

I will generally adapt these workouts if I feel some muscles/tendons are starting to feel fragile. Because of the high volume that happens sometimes.

If I don't go climbing, I sometimes do some grippers day with about 3 mini-workouts with 1 hard attempt each.



Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.