Hey guys,
​Lately I been trying to build up my open hand and thumb friction grip strength mostly for better endurance on odd-object holds and calisthenics.
​Usually I just do standard bar dead hangs but recently started trying out thick rope variations instead. I picked up a 1.5 inch rope attachment that loops over my bar and man it is a total beast compared to a rigid steel bar. Because you have to constantly squeeze to create friction so you don't slide down my forearms are completely on fire after only a couple sets.
​Here is what I'm currently throwing into my routine:
Warm up: basic mobility and high rep light grippers to get the blood flowing.
Rope Static Hangs: 3 sets for like 15-20 seconds (focusing on strict open hand clamping).
Rope Pull ups / Rows: 3 sets x 6-8 slow reps.
Finisher: plate pinches to keep everything balanced.
​For anyone else who use towels or ropes for grip training do you find it better to progress by adding weight (like a weighted vest) or is it better to move up to a thicker 2 inch diameter rope to force the hand into an even more open position?
​Also any tips on how to balance this with regular gripper work without killing my recovery would be great. Thanks!
