Grip Training Hub
Learn. Train. Improve.
Welcome to the Monkee Grip Training Hub: your complete resource for building stronger hands, healthier shoulders, better pulling strength, and more durable athletic performance.
Whether you're training for climbing, wrestling, jiu-jitsu, general fitness, or simply want stronger hands for everyday life, you'll find evidence-based guides, exercise tutorials, training progressions, and practical advice designed to help you improve.
Our mission is simple:
Become the world's most trusted resource for grip-intensive training.
What would you like to learn?
⭐ Start Here
New to Grip Training?
Start with these six guides.
1. What Is Grip Strength?
Understand the different types of grip and why they matter.
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2. Take the 60-Second Dead Hang Challenge
Establish your baseline.
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3. Learn the 5-Minute Shoulder Warm-Up
Prepare your shoulders before training.
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4. Build Your First Grip Program
Beginner progression.
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5. Explore the Exercise Library
Discover exercises by equipment, muscle group, or goal.
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6. Find the Right Monkee Grips
Choose the product that best fits your training.
Grip Strength
Learn how to build stronger hands, forearms, and grip endurance.
Topics include:
- Grip Strength Basics
- Grip Standards
- Grip Endurance
- Dead Hangs
- Farmer Carries
- Pinch Grip
- Crushing Grip
- Grip Recovery
Shoulder Health
Train stronger shoulders that move well and last.
Topics include:
- Shoulder Mobility
- Shoulder Stability
- Warm-Ups
- Rotator Cuff
- Active Hanging
- Shoulder Position
- Overhead Athletes
- Training After 40
Cable Training
Discover how Monkee Grips transform cable machines into a completely different training experience.
Topics include:
- Cable Rows
- Lat Pulldowns
- Face Pulls
- Cable Flyes
- Lateral Raises
- Triceps
- Biceps
- Functional Trainer Workouts
Explore Cable Training →
Pull-Up Training
Everything needed to build stronger pull-ups.
Topics include:
- Dead Hangs
- Pull-Up Progressions
- Negatives
- Grip Limiting Pull-Ups
- Assisted Pull-Ups
- Grip Endurance
Explore Pull-Up Training →
Exercise Library
Browse every Monkee Grip exercise by movement pattern, muscle group, or equipment.
Coming soon:
- 100+
- 250+
- Eventually 500+ exercises
Browse the Exercise Library →
Sports Performance
Training built specifically for your sport.
Current categories:
- Wrestling
- Brazilian Jiu-Jitsu
- Rock Climbing
- OCR
- Ninja Warrior
- Football
- Baseball
- Golf
- Tennis
- Pickleball
Explore Sports Training →
Longevity & Healthy Aging
Train today so you can keep training years from now.
Topics include:
- Joint-Friendly Strength
- Training After 40
- Grip Strength & Aging
- Mobility
- Recovery
- Shoulder Longevity
Explore Longevity →
Equipment Guides
Understand how different training tools affect your grip and upper-body training.
Topics include:
- Original Monkee Grips
- Level 2 Grips
- Gym Adapter
- Monkee Fists
- Thick Grips
- Liquid Chalk
- Callus Care
Plus:
- Rope vs Bar
- Monkee Grips vs Fat Gripz
- Monkee Grips vs Straight Bar
- Future equipment comparisons
Explore Equipment →
Featured Programs
- Beginner Grip Program
- Dead Hang Challenge
- Pull-Up Program
- Cable Training Program
- Shoulder Health Program
- Grip Endurance Program
Featured Videos
Latest Articles
Recent blogs coming soon.
Popular Guides
Examples:
- How to Stop Slipping During Pull-Ups
- The Complete Dead Hang Guide
- Best Grip Exercises
- Grip Strength Standards
- Monkee Grips vs Fat Gripz
Frequently Asked Questions
50+ FAQs Coming soon.
Join the Grip Community
Receive:
- Weekly grip tips
- Training progressions
- New exercises
- Research
- Challenges
The Vision
This is more than a collection of articles.
We're building the world's most comprehensive educational resource on grip-intensive training.
Whether you're an athlete, coach, therapist, climber, lifter, or someone simply looking to stay stronger for life, our goal is to help you train smarter and build lasting strength.