Grid Work.........Unconventional Training?

Unconventional is a label that many have used to describe CrossFit style training. The focus on body weight resistance and the use of other simple equipment (think tractor tires, kettlebells, ropes, slosh pipes, sand bags and the like) defines this non traditional approach. As we know, the methods employed focus on functional fitness and strength, resulting in high intensity and more efficient training when compared to conventional methods. We even found some research out there suggesting that this type of training might be effective not only in improving physical performance, but also in enhancing a person's mood and mental health... strong AND happy......BONUS!

Steelfit introduced the Strength Grid a few months back at the new CrossFit Balance in Washington DC. It's been a blast watching them incorporate the GRID into some of their regular workouts and skill work. A recent blog post comment made by a determined athlete said, "shoulders are toast and hands torn up, but I want another another shot at the Grid"......so cool!

If Body weight and Grip Strength training fall into the unconventional category, then the Strength Grid has found its rightful place. In fact, find some industrial steel I-Beams or other steel structures out there (bridges, construction sites, building frames, stairwells, etc) and you too might just have yourself an "unconventional" playground. Put it to the test, and the benefits will amaze.

Hanging, swinging, pulling and twisting are among the many options. Grabbing and holding on to the flange of a steel I-Beam is not natural and can be pretty difficult. The varying surfaces, grip holds and angles within reach will force movement and awaken sleeping muscles. While an attempt "around" the entire Strength Grid is a common obstacle course challenge, there are endless other exercises that can be incorporated. One thing is for sure, relying on your body weight for resistance, you are forced to use use multiple muscle groups for just about every exercise. Due to the different surfaces that you are forced to grasp and the hanging that is a prerequisite (if your not hanging, you are on the ground), grip strength gets an ultimate work out.



Exercise Ideas:

+ Strict Pull ups (both hands grip same side of flange of I-Beam) See pic
+ Commando Pull ups (pulling up to alternating sides of I-Beam)
+ Spider Crawls (crawl along I-beam hanging underneath with both hands and feet grasping beam)
+ Toes to Bars (hand on either side of I-Beam)- try raising legs to alternating sides for extra work
+ Hanging Knee Raises & Knees to Elbows
+ Ladder Swings (think Tarzan)
+ Alternating Ladder rung pull ups (While crossing ladder, pull up at each rung before progressing)
+ Inverted sit ups (hanging upside down by legs from ladder rungs)
+ Hand Walk "sprints" (sprint along the underside of an I-Beam span)
+ Hang for your life (hang until failure from I Beam holding bottom of flange)

So, whether its a Strength Grid designed expressly for the purpose of training or similar structures in a real life setting you scout out, GRID work is WORK indeed. Unconventional I suppose; variety and creativity still rule the day!