Get a Grip on Your Muscle Strength – Part 2

 

By Carla DiGirolamo, MD, CFL1

 

Last week, we kicked off this workout series with a focus on grip strength. We reviewed why grip strength is important and its correlation with various health metrics, such as low bone mineral density (BMD), depression, anxiety, sleep quality, fractures, diabetes, falls, and malnutrition. Our first workout challenged your grip with some added core stability and cardiovascular stimulation to round out the day. If you missed it, you can view the workout HERE.

 

This week is Part 2 of our focus on grip strength with another workout incorporating different movements. This workout also targets lower body strength training and plyometrics as a bonus.

 

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 two objects in your hands (2 highlighters, Sharpie markers, etc.)

For the deadlift, select a barbell or a dumbbell. 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.

 

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).

 

Alternative Movement Options:

• Barbell Deadlift

*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 safer.

• Dumbbell Deadlift
• Farmer’s Carry

 

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).