Instructions:
This is a yielding-style isometric performed on a portable edge like a Tension Block, or an unlevel edge. The device is attached to weight that you will lift off the ground.
It’s essential with this type of training that your grip does not “break” or shift eccentrically when you lift the weight. Often this means using less weight than people expect. It’s not about the total load – it’s about the adaptation we want, which is not letting the grip open.
The lift may be done as reps, or for time.
For reps, simply lift the weight off the ground and lock out your knees/hips. This is one rep, just like with a deadlift.
For time, hold the lockout for the specified duration (7-30 sec.)
Rest between reps until you are ready to give another high quality effort – at least 1-2 minutes per set or 3 minutes per arm.
Default training grip
Unless a training grip is specified, we are looking for a grip like the below image.
DIP (farthest knuckle from hand) neutral or in slight extension
PIP (closer knuckle to hand) flexed around 70-90 degrees
MCP (knuckle on back of hand) flexed slightly
