Grip Weight 5.5 lb: How to Use for Strength Training

Quick answer

The Grip Weight 5.5 lb is a versatile hand weight designed for barre, HIIT, and Pilates workouts. Use its multiple grip points to target different muscle groups and improve grip strength.

How to use the Grip Weight 5.5 lb for strength training

1. Choose your grip: For bicep curls or tricep extensions, hold the outer bars with one hand each. For overhead presses or rows, grip the middle bar with both hands. For a single-arm swing, hold one outer bar with one hand. Common mistake: gripping too tightly. Let the silicone texture do the work so your forearm muscles don't fatigue early.
2. Perform a basic squat to press: Hold the weight with both hands on the middle bar at chest height. Squat down, then drive through your heels to stand and press the weight overhead. Lower with control. Checkpoint: keep your core braced and don't let your lower back arch at the top of the press.
3. Add a single-arm row: Place one hand and knee on a bench (or chair). Hold the weight by one outer bar with the opposite hand. Pull the weight toward your hip, squeezing your shoulder blade. Lower slowly. Common mistake: rotating your torso. Keep your hips square to the floor throughout the movement.
4. Try a woodchop for rotational strength: Hold the weight with both hands on the middle bar. Start at one hip, then rotate your torso to bring the weight diagonally across your body to the opposite shoulder. Control the return. Checkpoint: initiate the movement from your core, not your arms. Your feet should stay planted.

Product facts

• grip weight 5.5 lb: Now with new & improved material for improved grip. Like a kettlebell and a dumbbell, but better. Designed with a smooth silicone grip. Hold the outer bars or the middle bar. Hold with one hand or two. You can adapt the same weight to different exercises — from bicep curls (outer bars) to overhead presses (middle bar) — without changing equipment.