Grip Strength Series - Workout 1

Hand grip strength (HGS) is an accepted measure of overall body strength and is a strong predictor of overall health and functional capacity. Workout 1 targets grip and upper body strength.

Carla DiGirolamo, MD

Mar 28, 2022

Last week I posted a piece about how grip strength predicts overall body strength and why this is such an important issue for mid-life women. This week is the start of a 2-part workout series where we actually do something about it! Enjoy Part 1 of the Grip Strength Workout Series! Part 2 will be posted 1 week from today!

Warm Up

AMRAP 5 min (As many rounds as possible in 5 min). Perform each movement in sequence.

7 Up Downs
7 Weighted Good Mornings (option to hold a weight close to your chest)
7 bent over dumbbell or barbell rows (light)

Movement Practice

Take 5-10 minutes to review the movements of the workout below and select your weights/options. Weights should be moderate where you can complete the first 2 rounds of the weighted movements unbroken, however as fatigue sets in, you may need to break the sets of 10 into 2 sets for the remaining 3 rounds. If you can do all rounds unbroken, then the weight is too light.

Workout

5 Rounds for time

10 Pull-ups (modifications: barbell curls, assisted pull ups, ring rows)
10 Bent-over barbell/dumbbell rows
10 Burpees (or other cardio activity for 45 sec - 1 min)

Score is the total time it takes to perform all 3 movement sequentially for 5 rounds.

Pull- Up options:

Cool Down

If you have time, this is a great, 15 min, chest opening yoga sequence which balances this workout where the weighted movements are pulling your chest and shoulders forward.