BJJ Strength.com

  • Home
  • PROGRAMS & COACHING
  • Blog
  • About
  • Podcast
  • Home
  • PROGRAMS & COACHING
  • Blog
  • About
  • Podcast

Grips

BACK

Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. 45 degree hang
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
1. wall finger tip push
Minimum reps & sets
  • Reps 2
  • Sets 1
​Target sets & reps
  • Reps 5
  • Sets 2

2. horizontal hang
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
2. kneeling finger tip push
Minimum reps & sets
  • Reps 2
  • Sets 1
​Target sets & reps
  • Reps 5
  • Sets 2

3. pull up bar hang
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
3. raised finger tip push
Minimum reps & sets
  • Reps 2
  • Sets 1
​Target sets & reps
  • Reps 5
  • Sets 2

4. single towel hang
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
4. full finger tip push
Minimum reps & sets
  • Reps 2
  • Sets 1
​Target sets & reps
  • Reps 5
  • Sets 2

5. double towel hang
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 60 seconds
  • Sets 2
5. diamond finger tip push up
Minimum reps & sets
  • Reps 2
  • Sets 1
​Target sets & reps
  • Reps 5
  • Sets 2

Disclaimer: please read

Privacy Policy
Contact
ALL CONTENT © COPYRIGHT BJJStrength.com 2018.