Climbers, gymnasts and obstacle course runners know exactly how important a good grip is. But a firm handshake is also sexy, because it shows self-confidence. You certainly don't have to overdo it like some former US presidents, but nobody wants to shake a half-dead "rubber hand".
You see, it's time to do something for your grip strength! And it's not difficult. With our "Grip Strength Challenge" you can improve your grip strength in just 30 days, but above all it's fun!
A new challenge every Monday! Stay informed!
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Uwe Kauntz
Grip Strength Challenge rules
You will train your grip strength for 30 days according to the plan below. If you train consistently, you will not only earn the Grip-strength - Coin of the Timeless Challenge from the "Health / Sport" section, but you will also have the opportunity to win one of two cards from the Hotfoot Run . You can find out how to win the cards below.
The Gripstrength Challenge consists of a daily session of deadhangs, pullups and chinups. All you need is a pull-up bar, a branch, a playground scaffold or anything you can hang from or pull yourself up on. If you can't do pull-ups yet, you can use an elastic band for support or do passive pull-ups (slowly lowering yourself from top to bottom).
It starts quite harmlessly, then picks up speed and ......well, let yourself be surprised!
30 days Grip Strength Challenge
Day | our Grip Strength Challenge exercises today |
01 | Deadhangs: 10 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
02 | Pullups: 1 pull-up, two sets, 30 seconds rest in between Chinups: 1 chin-up, two sets, 30 seconds break in between |
03 | Deadhangs: 20 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
04 | Pullups: 2 pull-ups, two sets, 30 seconds rest in between Chinups: 2 chin-ups, two sets, 30 seconds break in between |
05 | Deadhangs: 30 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
06 | Pullups: 3 pull-ups, two sets, approx. 30 seconds rest in between Chinups: 3 chin-ups, two sets, approx. 30 seconds break in between |
07 | PAUSE |
08 | Deadhangs: 40 seconds (in one go), you can also divide the 40 seconds into 2 sets of 20 seconds each and take a break of approx. 30 seconds in between. |
09 | Pullups: 5 Pullups, aufgeteilt in zwei Sätze (z.B. 3 und 2), dazwischen ca. 30 Sekunden Pause Chinups: 5 Chinups, aufgeteilt in zwei Sätze (z.B. 3 und 2), dazwischen ca. 30 Sekunden Pause |
10 | Deadhangs: 50 Sekunden. Du kannst sie auch auf 2 Sätze mit jeweils 30 Sekunden und 20 Sekunden aufteilen und dazwischen ca. 30 Sekunden Pause machen. |
11 | Pullups: 6 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 6 chinups, divided into as many sets as you like, with about 30 seconds rest in between. |
12 | Deadhangs: 60 seconds. You can also split it into 2 sets of 30 seconds and 30 seconds and rest for about 30 seconds in between. |
13 | Pullups: 7 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 7 chinups, divided into as many sets as you like, with about 30 seconds rest in between. |
14 | PAUSE |
15 | Deadhangs: 70 seconds (in one go or split up) - you can divide it into 2 sets of 40 seconds and 30 seconds and rest for about 30 seconds in between. |
16 | Pullups: 8 pullups, divided into any number of sets, rest at will. Chinups: 8 chinups, divided into as many sets as you like, rest at will |
17 | Deadhangs: 80 seconds (in one piece or split) |
18 | Pullups: 9 Pullups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben Chinups: 9 Chinups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben |
19 | Deadhangs: 90 seconds (at a stretch or split) |
20 | Pullups: 10 pullups, divided into any number of sets, rest at will. Chinups: 10 chinups, divided into as many sets as you like, rest at will |
21 | PAUSE |
22 | Deadhangs: 100 seconds (at a stretch or split) |
23 | Pullups: 11 pullups, divided into any number of sets, rest at will. Chinups: 11 chinups, divided into as many sets as you like, break at will |
24 | Deadhangs: 110 seconds (at a stretch or split) |
25 | Pullups: 12 pullups, divided into any number of sets, rest at will. Chinups: 12 chinups, divided into any number of sets, break at will. |
26 | Deadhangs: 120 seconds (at a stretch or split) |
27 | Pullups: 13 pullups, divided into any number of sets, rest at will. Chinups: 13 chinups, divided into any number of sets, rest at will |
28 | PAUSE |
29 | Deadhangs: 130 seconds (at a stretch or split) Pullups: 14 pullups, divided into any number of sets, rest at will. Chinups: 14 chinups, divided into as many sets as you like, break at will |
30 | Deadhangs: 140 seconds (at a stretch or split) Pullups: 15 pullups, divided into any number of sets, rest at will. Chinups: 15 chinups, divided into as many sets as you like, break at will |
Coin and Life Score points for the Grip Strength Challenge
For the Grip Strength Challenge you can get the beautiful "Grip-Strength Coin" of the Iron Lake Challenge in green with a diameter of 3 cm as well as 5 Life Score points for our Life Museum. But of course you have to earn them first!
How can you participate?
- Register on this page! Once registered, you can take part in all our challenges with this account.
- Now it's time to train grip strength for 30 days!
- Once you have completed the 30-day grip strength program, please fill out the form below and you will receive the coin and Life Score points from us (free of charge). Easy, right?
Eine genaue Beschreibung des Tools findest Du in unserem Booklet
Erfasse Dein Ergebnis
Die Grip Strength Challenge Ehrentabelle
The Grip Strength Challenge in Social Media
You can do your grip strength exercises at home or at fancy places and post about it on social media and maybe encourage more people to do it.
Die Grip Strength Challenge auf Facebook
We invite you to join our group for an informal exchange about this challenge. Sport and health in Facebook.
- #timelesschallenge (show that you like this challenge)
- #tcgripstrengthchallenge
More info and training plans for grip strength training
If you want more detailed information on grip strength training, then I recommend my eBook on the subject of grip strength training.