Load determination:
This drill can be performed either standing, with a small weight, or sitting down, with the gripper attached to a resistance band. If you don’t have either, just attach it to a fixed object and pull gently.
For weights: Start with a very light weight. Your plan should make a recommendation for this, but most people can start around an 8kg/20lb weight.
For band: I recommend starting with a black resistance band. Tie the band to itself in a circle around a stable object like a squat rack, kettlebell or heavy table leg. Clip your gripper to the band. Now sit a few feet away, so that you can hold the gripper in a row position with the band un-stretched. Engaging your arm should stretch the band and create resistance.
By effort level: You can also attach the gripper to an object and pull horizontally for effort. Remember, we’re looking for a recovery level load. It should feel easy with a slight pump.
The load should be light enough that you can perform this exercise with basically no warmup. It’s also OK to perform the first round with a bigger hold on the gripper, or a lighter weight. No discomfort or try hard.
Instructions:
These are repeaters, and you will perform rounds of sets. Your sets, reps, and work:rest ratio are in your plan, as well as what grip to use. Using example numbers, one set looks like this:
Left hand: 10 seconds on, 5 seconds off, 6 reps (90 second set)
Right hand: 10 seconds on, 5 seconds off, 6 reps (90 second set)
.. continue for prescribed number of sets