In HYROX, your grip is used on the SkiErg, sled pull, farmers carry and wall balls. For many racers it fails before their legs or lungs do. Grip is very trainable, and a little work goes a long way.
Types of grip strength
- Crushing grip: squeezing, as on a handle.
- Support grip: holding on for a long time, as in a carry.
- Pinch grip: holding between fingers and thumb.
Hybrid racing mostly needs support grip — holding on for a long time.
Exercises
Dead hangs
Hang from a pull-up bar for as long as you can. Build towards longer holds.
Farmers carries
Heavy carries for distance. See farmers carry in HYROX.
Towel hangs
Hang from towels over a bar. Harder than a bar hang and closer to rope work.
Rope pulls
Pull a rope hand over hand, as on the sled pull.
Plate pinches
Hold weight plates between your fingers and thumb.
Heavy holds
Hold a heavy deadlift at the top for time.
A simple routine
Twice a week, at the end of a session:
- 3 × max dead hang.
- 3 × 40 m farmers carry.
- 2 × 30 seconds towel hang.
Build it into other sessions
Use no straps on deadlifts and rows. Carry heavy things. It adds up.
Grip endurance under fatigue
In a race, your grip is tested after other work. Practise carries and hangs at the end of hard sessions.
Chalk and gloves
Chalk helps with sweaty hands. Gloves protect skin but reduce feel. See gloves in HYROX.
Recovery
Forearms and hands need recovery too. If your elbows or wrists get sore, reduce grip work for a few days.