Kletterer, Turner und Hindernisläufer wissen genau wie wichtig eine gute Griffkraft ist. Doch ein fester Händedruck ist auch sexy, denn er zeugt von Selbstvertrauen. Man muss es sicherlich nicht gleich übertreiben wie so mancher ehemaliger US-Präsident, aber niemand will eine halbtote „Gummihand“ schütteln.
Du siehst, es wird Zeit etwas für seine Griffkraft zu tun! Und das ist nicht schwer. Mit unserer „Grip Strength Challenge“ verbesserst Du Deine Griffkraft in nur 30 Tagen, aber sie macht vor allem Spaß!
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We want to plant one million trees worldwide without begging for donations!
Uwe Kauntz
Grip Strength Challenge rules
Du wirst 30 Tage lang Deine Griffkraft nach dem unten stehenden Plan trainieren. Wenn Du konsequent trainierst, dann verdienst Du Dir nicht nur den Grip-strength – Coin der Timeless Challenge aus dem Bereich „Gesundheit / Sport“ sondern hast auch die Möglichkeit eine von zwei Karten des 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 kannst Du die wunderschöne „Grip-Strength Münze“ der Iron Lake Challenge in grün in einem Durchmesser von 3 cm sowie 5 Life-Score Punkte für unser Life Museum bekommen. Aber Du musst sie Dir natürlich erst verdienen!
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.
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