Grip Strength for Ninja Warrior

In the realm of ninja warrior and obstacle course racing, grip strength is a critical component in any program. But how do we increase our grip strength? Coach Aqil gives us a quick break down of how to increase grip strength from beginner to advanced levels.

Build your ninja warrior grip!

Beginners

1) If you are unable to support your bodyweight by hanging on a bar, begin by using dumbbells or weight plates. Grip the weights and hold on for 30 seconds. Adding movement can increase the difficulty and intensity of the exercise. Be sure to start off light with 10 or 15 pounds, then gradually build up to 45, 60 pounds or more.

2) If you have an assisted pull-up machine available, use it! This machine is a great choice to develop upper body strength and endurance. Begin by setting the weight stack to your bodyweight or less. Stand on the support bar or kneel on the support pad, and hold onto the bar for up to 30 seconds. Perform this for 4 sets.

3) Once this weight becomes too easy, gradually decrease it from day to day. It may take weeks or months, but eventually you’ll be able to support your own weight if you are consistent.

Advanced

1) Once you’re able to support your own bodyweight, increase the difficulty by holding onto the bar with one arm. Do this for as long as you can for up to 30 seconds per side. Perform this for 4 sets per side.

2) The next progression is to add weight onto a one arm dead hang by holding onto a dumbbell or weight plate in the opposite hand.

Obstacle Warriors North Richland Hills opens in Fall 2023! Our facility features obstacles based on the show American Ninja Warrior. Join us for open play, camps, birthday parties, group training classes, competitions, corporate/ team building events, and more. We encourage kids and adults to have fun, learn, and challenge themselves to be the best that they can be. Unleash your inner ninja warrior and book your next event with us today. Our mobile obstacle course is now available for booking.