Body Weight Training

The Rope Hang

Buy the thickest rope you can find and throw it over a supported beam or something similar to take your weight. Hold one end in each hand or with both while doing pullups or just holding on for time. This exercise is great for building the muscle in the thumbs, be aware for possible rope burn.

 

Towel Pull Ups

The same idea can, of course, be applied to the towel as well. These are much harder than you’d expect, so be prepared to be humbled.

 

Finger Pull Ups

These are extremely hard to do! Much easier for individuals with a low weight to strength ratio. If using a chin up bar start with the four fingers excluding the thumbs. A slightly easier option is using a doorframe, although alot more painful, the fingers are better anchored in place.

 

Fingertip Push Ups

Very similar to the standard pushups but used in conjunction with the fingers. Keep the fingers flat and wide apart to begin with. To increase the intensity bring the fingers closer together and higher off the ground.

 

Static Hangs

Static hangs on a bar improves the strength in the wrists immensely. Hang until your muscles absolutely fail. By failing i mean, literally peeling off the bar through lack of ability to hold on any longer. You must give it your most intense effort to hang on. Once you peel off the bar, rest for 3 minutes and try again. Do at least 3 sets.

 

One Arm Static Hangs

Continuous repetitive gripping is extremely effective for improving endurance. While hanging, drop one arm and shake your forearm for 5 seconds. Reach back up, grab with both arms, then drop the other arm and shake out again. This will add a lot of endurance while improving your forearm strength.