Build Grip Strength

[Mike R]

Taken from Cliffy's Substack
https://clifhigh.substack.com/p/aw-just-get-a-grip

### 1. Dead Hangs (The Foundation)

- **Why it works**: Pure isometric forearm endurance — exactly what the longevity studies measure.

- **How-to**:

– Grab a pull-up bar (overhand or neutral grip)

– Hang with shoulders relaxed (passive) → then shoulders packed down (active)

- **Progression**:

10 sec → 30 sec → 60 sec → 90 sec → 2 min+

→ One-arm hangs (use a towel for the assisting hand)

- **Goal**: 60–90 seconds active hang = excellent for most adults

### 2. Towel or Fat-Grip Pull-Ups (The Game-Changer)

- **Why it works**: Forces crushing grip + thick-bar training = fastest forearm growth.

- **How-to**:

– Throw two towels or a thick beach towel over the bar

– Hang → scapular pull-ups → full towel pull-ups

- **Progression**:

Towel dead hang 30 s → 3–5 towel pull-ups → 8–12 reps → weighted towel pull-ups

- **Pro move**: Single-arm towel hangs or towel muscle-ups

### 3. Standard Pull-Ups & Chin-Ups (With Grip Upgrades)

- Regular pull-ups are great, but add these twists:

– Wide grip → L-sit pull-ups → archer pull-ups → typewriter pull-ups

– Use Fat Gripz, wrapped towels, or rock rings to make every rep brutal on the forearms

### 4. Inverted Rows with Fat Grips or Towels

- **Why**: Horizontal pulling + constant grip tension

- **Setup**: Rings, bar, or TRX with towels wrapped around

- **Progression**: Feet on floor → feet elevated → one-arm rows

### 5. Fingertip Push-Ups & Planche Leans

- **Why**: Trains the finger extensors (prevents imbalances and elbow pain)

- **Progression**: Knees → full → pseudo planche push-ups on fingertips

### Bonus: Bar Traverse / Monkey Bars

Walk sideways hand-over-hand on any playground bar.

30–60 seconds = insane grip endurance.

### Simple 3x/Week Program (12–20 min)

| Exercise | Sets × Reps/Time | Rest |

|---------------------------|------------------------|----------|

| Dead Hangs (active) | 3–5 × max time | 90–120 s |

| Towel/Fat-Grip Pull-Ups | 3–4 × 3–8 reps | 2 min |

| Inverted Towel Rows | 3 × 8–15 | 90 s |

| Fingertip Push-Ups | 3 × 8–20 | 60 s |

→ Add 5–10 seconds or 1 rep every session.

→ Use a timer and a cheap hand dynamometer ($20 on Amazon) every 4 weeks — you’ll see the needle move fast.

### Extra Credit Tricks

- Wrap everything in towels or use Fat Gripz

- Finish every workout with 30–60 s of rice bucket digs or rubber-band finger extensions (extensor balance)

- False-grip hangs on rings (wrist over the ring) = forearm destroyer

Start with dead hangs today.

In 90 days you’ll have stronger hands, thicker forearms, and — according to the biggest studies on the planet — a meaningfully longer life.

Your move. Go hang….you’ll live longer.