An Obstacle that many people struggle with at Obstacle Races is the dreaded Monkey Bars. The key element to mastering the monkey bars is grip strength. Without good grip strength you will find it difficult to hang onto the bars for any length of time.

I tried out this grip HIIT(High Intensity Interval Training )routine after a deadlift session last week and boy did I feel it in my forearms and shoulders the next day! It’s a fantastic workout that can be completed in around 15-20 minutes.

Do this workout at least once a week for around 6 weeks to see a big improvement in grip strength. Use the advanced tips to increase intensity each week

The Workout

Spend 30 seconds on each exercise with a quick 5 second swap over in between. Try to keep your rest until the end of the set (30 seconds).

It’s a fantastic workout that can be done on a weekly basis and should improve your grip strength hugely.

Sticking to the HIIT format, the goal is to complete a series of exercises one after the other (with no break in between). The lack of rest until the end of the set will get the heart pumping fast just like in a real obstacle race.

I have also added pressups and tuck jumps to this routine. Press-ups are great for building upper body strength in general whilst tuck jumps will help build jumping power for those that struggle to reach the monkey bars.

With the battling ropes, try to focus on working your forearms. Keep the movements short and fast, elbows kept in tight by your abdomen.

Tips for OCR

Remember that the main aim of this workout is to increase grip to allow you to master the monkey bars during an Obstacle Race. During the hangs do not let go of the bar until your 30 seconds is up.
The same applies to the shrugs, however tempting it may feel try not to drop the dumb-bells.
With the battling ropes, try to focus on working your forearms. Keep the movements short and fast, elbows kept in tight by your abdomen. Only your wrists/forearms should be moving
If you notice calluses building on your hands don’t worry that’s a good thing, it will increase your grip when grabbing the bars!

Advanced

Add intensity to the workout by changing each exercise as below:

• Pull up/Hangs: Do pull ups instead of hangs – widen grip or add weight to make it more difficult. If you prefer hangs, try hanging from one arm and alternate each set.
• Press-up: Make it explosive by adding a clap
• Dumbbell Shrug: Add weight to make it more difficult (whilst making sure you don’t drop them during the 30 seconds of work)
• Battling Ropes: Use a heavier rope or increase the height of each pull
• Tuck Jumps: Switch to burpee tuck jumps! OUCH

If you notice calluses building on your hands don’t worry that’s a good thing, it will increase your grip when grabbing the bars!

Beginners/Intermediate

For those just starting out, make this work-out a little easier by making these changes:

• Pull up/Hangs: Try Aussie Pull-ups using a lower bar. Place the feet on the floor and keep your back straight. For hangs if you fall off just keep jumping back on until the 30 seconds is up. It will get easier as your grip strength improves!
• Press-up: Do them on your knees or do wall press-ups instead
• Dumbbell Shrug: Keep the weight small until you can hold it for the full duration
• Battling Ropes: Use a heavier rope or increase the height of each pull
• Tuck Jumps: Switch to burpee tuck jumps! OUCH

Videos Coming Soon!

Myself and Mikey have now booked a date to film these routines and exercises for you, keep an eye on our blog for more info!