Grip strength is a crucial factor in many strength sports, including strongman, powerlifting, climbing, and functional fitness. Below is a comprehensive list of grip strength challenges categorized by grip type and movement patterns to target different aspects of grip strength.
Hub Lift Challenge – Lift a weight using a hub-style grip attachment.
Offset Rolling Deadlift Challenge – Lift two rotating handles with an uneven load, requiring wrist and forearm strength to stabilize.
Double Overhand Axle Bar Deadlift – Deadlift a 2” thick axle bar with no straps.
Sledgehammer Lever to Nose Challenge – Control a sledgehammer’s lever down and back.
Hilt Lift Challenge – Lift a weighted hilt or similar object to test wrist and finger stability under a vertical load.
Saxon Bar Deadlift Challenge – Lift a thick rectangular bar using an open-hand grip.
Two-Plate Pinch Challenge – Pinch two weight plates together with fingers and thumb and lift or lift and hold for max time.
Blob Lift Challenge – Lift a cut-off section of a dumbbell head (a “blob”) using only a pinch grip, testing thumb and finger strength.
Thomas Inch Dumbbell Challenge – Lift or hold the Inch Dumbbell for time.
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Sledgehammer Lever Lift Challenge – Squeeze and lift a sledgehammer horizontall.
Gripper Endurance Challenge – Repeatedly close a gripper for maximum reps.
Max Gripper Close Challenge – Close the highest-rated gripper possible.
Dinnie Stone Lift Challenge – Lift two offset weights using only rings.
Hercules Hold Challenge – Hold two weighted pillars apart using grip strength.
Silver Bullet Challenge – Hold a weight between a closed gripper for max time.
Bending Challenge – Bend steel bars or nails using grip strength.
Rolling Handle Deadlift – Lift a rotating thick handle for max weight.
Farmer’s Carry Challenge – Carry heavy weights with handles for max distance.
Frame Hold Challenge – Hold a weighted frame off the ground for max time, requiring grip strength and static endurance.
One-Hand Barbell Hold Challenge – Hold a barbell with one hand for max time.
One-Hand Block Weight Lever Lift Challenge – Lift a rectangular weight using only a pinch grip.
Wrist Roller Challenge – Roll up a heavy weight using a wrist roller.
Fat Bar Reverse Curl Challenge – Lift the heaviest weight possible using a reverse curl.
Monster Bar Curl Challenge – Curl an oversized thick-handled barbell with vertical handles to test grip and forearm strength under tension.
Sledgehammer Rotational Lever – Rotate a sledgehammer in different planes for control.
Dead Hang for Time – Hang from a pull-up bar for as long as possible.
One-Hand Dead Hang – Hang from a bar with one hand for time.
Kettlebell Bottoms-Up Hold Challenge – Hold a kettlebell inverted using a firm grip.
Dead Hang Challenge – Hold yourself on a pull-up bar for as long as possible.
Block Pinch Challenge – Squeeze and lift weighted block implements using just your fingertips.
Rolling Handle Challenge – Lift a rotating handle loaded with weight to test your grip stability.
Single-Hand Axle Bar Challenge – Lift a thick 2” axle bar with only one hand, testing crushing grip power and wrist stability.
How to Implement Grip Challenges in Competition
- Weight Scaling – Adjust implements based on weight class and division.
- Reps for Time – Many events include 60 to 90-second time limits to reach as many reps as possible.
- Max Attempts – Some challenges allow three attempts to reach max weight.
- Grip-Only Events – Standalone Armlifting or Grip Sport competitions use multiple challenges to determine the strongest grip athlete.
Final Thoughts
Grip strength is one of the most overlooked but essential aspects of strength training. Whether you’re competing in strongman, climbing, powerlifting, or just testing your limits, grip challenges push your hand, wrist, and forearm endurance to the max.
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