Grip Strength Series -Workout 2
Grip Strength Series -Workout 2
Hand grip strength (HGS) is an accepted measure of overall body strength and is a strong predictor of overall health and functional capacity. Workout 2 targets grip, core and lower body strength.
Warm Up
AMRAP 5 (As many rounds as possible in 5 minutes). Perform each movement in sequence for as many rounds of the three movements as you can in 5 minutes.
20 single under Jump Rope
10 Air Squats
10 Good Mornings (weight at chest or back rack barbell)
Movement Practice
Take 5-10 min to select your options for the workout. If you do not have a jump rope, perform a simulated jump rope holding 2 objects in your hands (2 highlighters, Sharpie markers, etc.)
For the deadlift, select a barbell or dumbbell deadlift or if you are not proficient with the deadlift, then choose the Farmer’s Carry. ** The goal is to hold on to your weights for 50-55 seconds of the 1 minute interval, then proceed immediately to the jump rope. Be sure to select a weight that allows you to hold on without putting the weight down during the 50-55 seconds.
Options:
*This option is most appropriate if you have some experience doing barbell deadlifts. If you have never done a deadlift, one of the other options would be a safer bet.
Workout
EMOM 10 (every minute on the minute for 10 minutes)
Even minutes (0:00, 2:00, 4:00...etc) - 60 single under jump rope (or 30 double under jump rope)
*Rest for any time remaining in the 1 minute interval
Odd minutes (1:00, 3:00, 5:00...etc) - 12 deadlifts, then stand and hold the weight for the remainder of the minute. If you are not proficient with deadlifts, then a 100 ft farmers’s carry is an option (or stand in place holding the weights by your side for 50-55 seconds).
Cool Down
Here are a few minutes of wrist and forearm stretches that will feel good after this workout - and even on a day to day basis.