Grip Strength
This helps you build a strong grip at home. We start with a relatively easy exercise and start to move towards exercises relatively few people can do.
Start with a variation you can do comfortably and safely. I use towels as examples, but always use exercise equipment that you have ensured is safe and secure.
When in doubt, begin at Level 1. Practice a few times a week. Focus on a good bar hold without pain (shoulders down at first), breathing steadily, and keeping your body relaxed without swinging. Use a sturdy bar at chest height or higher; add towels for advanced grip challenges. Progress only when you hit the standard with good form.
#1 - Lean Hangs
Like holding the bottom of a horizontal pullup, stand under a low bar (waist height), grip it overhand, and lean back with straight arms until your body is at an angle. Hold the position with feet on the ground for support, engaging your grip and back. This builds basic hanging endurance gently.
Standard: 3 Holds of 60 Seconds
#2 - Assisted Bar Hangs
Hang from a bar with overhand grip, but bend your knees and use your legs on a box or ground to assist some weight. Gradually reduce leg help as you build strength. This transitions to full hangs safely.
Standard: 3 Holds of 60 Seconds
Grip a high bar overhand, shoulder-width, and hang fully with straight arms and relaxed shoulders. A classic dead hang for pure grip and shoulder stability.
Standard: 3 Holds of 60 Seconds
#3 - Bar Hangs
#4 - Assisted Towel Hangs
Drape a hand towel over the bar; grip the towel with one hand and the bar directly with the other. Hang fully, working both sides equally by switching hands each hold. This introduces uneven grip demands.
Standard: 3 Sets of 60 Seconds (Each Side)
#5 - One Arm Hangs
Hang from the bar with one arm, overhand grip, other arm relaxed at your side. Keep body straight and stable. Alternate sides; this demands unilateral grip strength.
Standard: 2 Holds of 45 Seconds (Each Side)
#6 - Double Towel Hangs
Drape two hand towels over the bar. Grip each towel with one hand and hang fully. This really starts to work the deep palm muscles.
Standard: 3 Holds of 60 Seconds
#7 - Rope Style Hangs
Drape a single hand towel over the bar like a rope; grip it with both hands, one higher and one lower. Hang fully, then swap hand positions for the next hold to balance sides. Builds climbing-like grip.
Standard: 3 Holds of 60 Seconds (Swap Hands)
#8 - One Arm Towel Hangs
Drape a hand towel over the bar; grip it with one hand and hang fully, other arm at side. Alternate sides; the towel's slipperiness tests advanced crushing grip.
Standard: 2 Holds of 45 Seconds (Each Side)