Week 1 · Learn
Find a manageable load or amount of assistance. Practice the same exercise.
WELCOME TO MONKEE GRIP
Your grips are here. Let’s get started.
Thank you for choosing Monkee Grip. Your purchase includes a free workout guide and four-week starter plan. Set up, choose one exercise, and build from there.
Open your free workout PDFWatch the setup guideFree access. No checkout or email signup required. Opens in a new tab; save a copy from your PDF viewer.
Start with the setup video
Watch the guide from your card, then use the quick reference below whenever you need a reminder.
Choose your first workout01 / ATTACH & CHECK
A simple setup. A controlled first load.
- Loop over a suitable, secure bar.
- Feed the grip through the loop.
- Pull down to seat the hitch snugly.
Grip the rope, not the black protective band. Inspect the grips and anchor, then apply light tension with your feet supported before increasing the load.
02 / YOUR FIRST SESSION
Start with the equipment you have.
Choose one option below. Warm up with easy movement and unloaded practice. Start light, keep control, and finish each set before slipping. You do not need to test your maximum today.
I have a bar or rackSupported hold · 2 sets of 10–15 seconds
Use a suitable fixed bar and keep both feet firmly supported. Transfer a small amount of weight into your hands while breathing normally. Put more weight through your feet to make it easier. Rest 60–90 seconds between sets.
I have kettlebells or dumbbellsLight standing hold · 2 sets of 10–15 seconds
Confirm a secure attachment to suitable weights. Start with light weights, arms by your sides, and a tall, stationary posture. Set them down before your hands begin to open. Reduce the load to make it easier. Rest 60–90 seconds between sets.
I have a cable machineLight cable row · 2 sets of 8 reps
Use the intended Monkee Grip Cable Adapter setup and follow the machine’s instructions. Check that connectors are closed and seated. Row with a light load, steady torso, and controlled return. Lower the resistance to make it easier. Rest 60–90 seconds between sets.
See cable setup and demonstrationsStop for pain, numbness, tingling, or increasing joint discomfort. Record your exercise, load or assistance, and seconds or reps so you can repeat the same setup.
03 / BUILD THE HABIT
Your next four weeks are already planned.
The free PDF starts with two sessions per week on nonconsecutive days. Repeat a week or reduce the work whenever needed. Full-bodyweight hanging is optional.
Week 2 · Repeat
Repeat your setup. Add a little time or a few reps only if you stayed in control.
Week 3 · Build
Use the guide’s gradual progression. Keep your technique steady.
Week 4 · Progress
When ready, change one variable: load, time, reps, or assistance.
A few things worth knowing
What if I cannot hang?
Keep your feet supported, or choose a light weighted hold or cable row. Start with resistance you can control well below your full bodyweight.
Is some jute shedding normal?
Some loose surface fibers are expected during initial use. Cuts, loosened construction, or significant wear are different: stop using the grips and contact us if you are unsure.
How should I care for my grips?
Let damp grips air-dry and store them dry, away from sharp objects and damaging heat. Follow the instructions for your product; ask us before using cleaning chemicals or machine washing.
Do I need extra grip sessions every day?
Start with the guide’s two weekly sessions. Count other pulling, climbing, and demanding grip work toward your total workload. You can replace a few existing sets rather than add more.
04 / WHEN YOU WANT MORE STRUCTURE
Build toward stronger, longer hangs.
Start with your free plan. When you want a dedicated hanging progression, the optional 8-Week Hang Ladder provides a structured next step from supported work toward more demanding hangs.
OPTIONAL PAID PROGRAM · $9.99
Explore the 8-Week Hang LadderThe free guide remains yours to use. The paid program focuses on hanging progression; it is not required for the workouts above.
Keep exploring at your own pace
Need help with your setup?
Send us your product name and a clear photo of the setup. We’ll help you work out your next step.
Email info@monkeegrip.com