Start with a 30 minute warm up
consisting of stretching, self
massage of your fingers, forearms,
and bouldering. Gradually increase
the intensity of the bouldering during
the warm-up period. Take a five to ten
minute rest before beginning the HIT
Workout™.
Six hand positions will be trained:
crimp grip, pinch grip, the three
“teams” of two-finger grips, and the
open-hand grip. Perform three sets
for the crimp grip, and two sets of the
others. Start with the crimp grip. And
always use a stop watch to time your
sets and rests.
Sit below the first HIT Strip™, place
your right hand on the right hand
crimp edge on the strip. Start the
stop watch, then pull with your right
hand and grab the left crimp edge
of the second HIT Strip™. Continue
climbing toward the fifth strip – right
hand on third, left on fourth, right on
fifth, then left hand on fifth. Begin
descending immediately with the
right grabbing fourth, left on third,
right on second left on first, then
right on first. That’s eleven total hand
movements, but keep going and
continue using only the crimp grip!
Move your left hand up to the second
strip, right to the third, and continue
on in the same fashion until the grip
fails. Now that’s how you fry a grip
and increase its maximum strength!
If you do more than 24 reps, you
must then add weight for all future
sets working that grip. If you failed
at just over 24 reps, add two-four
H.I.T. Strip
Manual
The Workout
HIT Strip Manual052521.indd 6
HIT Strip Manual052521.indd 6
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