Buzz
This month, we've explored how each grip type varies uniquely. Our focus has been on developing crush grip, support grip, pinch grip, and open hand grip. Now, let's dive into a more specialized grip: the one required for vertical holds, such as gripping a rope.
While your grip strength in other areas will contribute, the wrist positioning here is distinct. When gripping something thick, like a large climbing rope, your open hand strength becomes particularly crucial.
However, training specifically for your goal is essential. If you aim to excel at rope climbing or similar activities (like tug-of-war or vertical bar deadlifts), you must tailor your training to mimic those exact movements.
Towels are your best ally
An effortless method to practice this grip without a rope is by using a towel. Experiment with various towels in your closet to find one with the ideal length and thickness. If you're packing your gym bag, ensure you bring a variety to choose from.
Here are several ways to utilize towels to support your body weight. Similar to pull-ups, you can simplify this by placing your feet on a box, using a band, or resting them on the floor if the bar is low enough.
Drape a towel over a pull-up bar. Hold one end in each hand. Perform pull-ups if desired. (Alternatively, use two towels spaced apart.)
Place one towel over a pull-up bar and grasp both ends with the same hand. Execute pull-ups or hangs with one hand on the towel and the other on the bar as usual.
With a single towel on the pull-up bar, grip it with both hands, mimicking a rope. Perform pull-ups or hangs in this position.
Alternatively, reverse the approach. Stand up and use towels to grip weights, performing farmer’s holds or carries. Loop a towel through the weights for added stability.
the handle of a kettlebell
the handle of a grip plate (those barbell plates designed with built-in spaces)
the center of a plate (a long, thin towel may be necessary for this)
...or securely place a dumbbell in the fold of a towel, as if it’s resting in a hammock. Regardless of your method, the goal is to hold a towel-supported weight in each hand and walk with it. Try it out and share your experience with us!
