Obstacle Course Athlete Grip Strength Challenges

The 2018 racing season is upon us. The question is, have you been preparing for the races in the right way?

Cardio, burpees, HIIT training (basically all of the exercises here on Interval Athlete) will help you get ready for the upcoming challenges that await you- BUT, one of the most overlooked aspects of training for an obstacle course is grip strength. Grip strength is a great measurement of fitness and transitions into all walks of life. So how good is your grip strength? Let's find out.

Here are 5 grip strength exercises to help you rock the upcoming races and power through some of the harder obstacles.  A new challenge will be added each week! 
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The challenges will get harder with each week, so stay tuned! 

Week 1 Challenge and Intro Video

 Grip Strength Challenge 1:

1 Minute Dead-Hang
Standards: any grip choice will work- standard, wide or narrow.
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Once you are on the bars, completely still, time starts! Good luck! ​

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Week 2 Challenge 

Grip Strength Challenge 2:

3-Minute Farmer Walk for Distance
Grab a set of bells, 5-gallon buckets or whatever and get walking! The heavier you go, the harder it gets. Mark your distance after 3 minutes. Try to beat the distance every time!

​If level 1 weight is too easy, bump up to level 2 or level 3 weight and see how far you get. 

Level 1 : 50% of Body Weight
Level 2: 75% of Body Weight
Level 3: 100% of Body Weight

Example:
Level 1, 140 lbs = 70lbs, 35lb Dumbbells

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Week 3 Challenge

Towel rows for reps! 
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The towel makes life a little more difficult when it comes to grip. It can vary greatly depending on your hand location and the exercises that you are looking to perform. 

Increase the difficulty by elevating your feet for the rows or just do pull-ups by holding onto the towel

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No training regimen is complete without a quality diet to supplement it! Stay away from all the fads and quick weight loss products- eat the food you want and still get results! 

​I personally recommend this book ;) 

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Amazon link soft cover and ebook