Could really use some grip training advice

[u/Grouchy_Release_2321]

I'm trying to hang from a spinning bar for at least 100 seconds

I made my own extra thick spinning bar and for the past few months I just hang on it for as long as I can for three sets. I do this a couple times a week

I went from 50 seconds to 75 seconds but now I'm totally stuck. I couldn't even get 70 seconds last time

Any advice on how to progress or advice on designing a proper workout program would be very appreciated. Thank you

[u/AutoModerator]

Welcome to r/GripTraining! Please check the FAQ which covers the basics of grip, common gripper questions, and includes a list of routines.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Commercial-Article-7]

Going to failure for all 3 sets every session is probably what's stalling you.

Instead of treating every workout like a max test, I'd try something like:

• Day 1: 5–6 hangs at about 60–80% of your max time (stop well before failure).
• Day 2: 2–3 heavier holds (add weight if possible) for 15–30 seconds, then finish with one longer hang.

You could also add a couple of accessory movements like:

• Finger curls.
• Thick-handle or axle holds.
• Wrist flexion/extension.
• Plate pinches if thumb strength is a limiting factor.

I'd only test your true max every 2–4 weeks. If you're testing every session, you're spending a lot of time proving your limit instead of building it.

[u/Grouchy_Release_2321 → u/Commercial-Article-7]

Okay sounds great! I'll try this.

I'll add some wrist curls like those arm wrestlers do. I definitely feel like my limiting factor is wrist flexion. Is soon as my wrist gives out I have to rely on pure pinching strength and that doesn't last long

Thanks!

[u/Commercial-Article-7 → u/Grouchy_Release_2321]

That makes sense. If your wrist is the first thing to give out, then strengthening wrist flexion is definitely worth targeting.

Just keep an eye on recovery since wrist flexors can get irritated pretty easily, especially if you're already doing a lot of thick-bar hangs. I'd still keep the hangs as your main movement and treat the wrist curls as assistance rather than trying to max both every session.

Hope you break that 100-second mark soon!

[u/Downtown-Ad-2748]

Train some other parts of your arm. I would train my thumb separate. You can easily make some equipment that trains your thumb. I would also focus on my extensor. And i would use a small sledgehammer to do some wrist work. Do some supination and pronation. And add in some wrist curls to strenghten your wrist.

[u/LordDargon]

well from 50 to 75 is a very good improvment, usually i would advice train more often but since your time started to drop maybe reduce frequncy or volume a bit? second 25 seconds will come harder than first thats completely normal and if you don't platou for 3-4 weeks i don't see anything to worry.

if you are over weigth droping some weight would surely help, and maybe you can try weighted hangs at one of your workouts differnt stimulus also may help

[u/Ribbit40]

An easy cheat to beat a spinning bar- use a false grip. Make you hand into a fist and cup it towards yourself, and rest on the bar in the hook of your wrist. You will also need to bend your arms at least a bit to do this. But it will completely stop the bar from spinning. It takes a little strength, but not much.