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Timed Hold
Watch the Video - Timed Hold (WMV)
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The supporting grip often encounters endurance based challenges, such as holding onto a barbell during deadlifts or carrying heavy loads for distance. Timed holds are an effective option for training this endurance.
Hold deadlifts with ease.
The timed hold consists of standing with a heavy barbell in a double overhand grip and holding it for 30-60 seconds. The movement usually starts with the barbell on supports in a power rack, a few inches below the locked out position. Weights near the lifter’s deadlift max are a good starting point. Great stress can be placed on the grip with lighter weights using a thick barbell.
The lifter with limited equipment can perform timed holds hanging from an overhead bar or tree branch. This will stress the supporting grip and can be progressively loaded by hanging weight from the feet. Little more than body weight is enough to challenge most, making this a good choice for those wishing to spare the lower back.
If a power rack and thick barbell are available, try placing the barbell on top of the rack and hanging for time or chinning for reps. This variation introduces an element of instability the greatly increases the challenge of the exercise.
