Small change, huge gains. That is the mantra behind this deceptively simple yet wildly effective grip-strength protocol: 100 seconds of hanging every day. The end goal is to hold on longer to unlock your full athletic potential.
Grip strength is the unsung hero of performance. Whether you're chasing muscle-ups, deadlifts, or explosive push-ups, your grip is the gatekeeper to progress. Here’s what happens when it levels up:
Pull-ups and deadlifts feel lighter: Your hands stop being the bottleneck.
Target muscles fail before your grip: You push deeper into hypertrophy territory.
Every movement gets sharper: From rows to presses, your control skyrockets.
Chris breaks this down with the following routine that can transform your training and even your posture. To follow along, all you need is:
A safe bar to hang from.
The THENX app (available on AppStore and Google Play if you haven’t already downloaded it.)
100 seconds of your time
He targets five hanging variations, each for 20 seconds with a 20-second rest between sets:
1. Neutral Grip Hang: Build baseline endurance and decompress your spine. Activate forearms and stabilize shoulders.
2. Swing Side-to-Side Hang: Improve dynamic control and core engagement.
3. Scapula Shrug Hang: Strengthen scapular mobility and posture
4. Wide Grip Hang: Challenge your lats and grip width tolerance.
5. Bent Arm Chin Hang: Simulate the top of a pull-up for isometric strength.
Chris’s philosophy is simple: “You’re only as strong as your weakest link.” And grip is often that link. So, let us make this work out a habit and not a hassle.
It is not a one-off challenge, see it as a lifestyle upgrade. Chris emphasizes consistency over complexity. The hang routine is scalable, beginner-friendly, and pairs perfectly with push-up progressions. If you know someone whose workouts are limited by grip fatigue, do them a favor, share this blog. It might just be the missing link in their training.
Follow us:
@thenx
IG: https://www.instagram.com/thenx
@chrisheria
IG: https://www.instagram.com/chrisheria
Youtube: https://youtube.com/CHRISHERIA
For the music in this video:
https://soundcloud.com/chrisheria
Heria Shirts and Gear here: https://chrisheria.com/
BECOME A THENX MEMBER: https://thenx.com/
SHOP THENX: https://thenx.com/shop
VIEW OUR EVENT CALENDAR: http://thenx.com/blog/events/
32 Kommentare
https://lite.link/MarioCasino
https://mez.ink/mariocasino
https://ticketme.io/ko/account/MarioCasino
https://berbagi.link/MarioCasino
https://wonderl.ink/@mariocasino
https://www.cosmos.so/mariocasino1
https://linky.ph/MarioCasino
https://campsite.bio/mariocasino
https://zcal.co/mariocasino
https://pont.co/u/mariocasino
https://gist.github.com/MarioCasino/23f1a7730c102cf8b324f6da89dc71dd
https://start.me/p/n7rxAL/mariocasino
https://www.linkz.gg/mariocasino
https://unil.ink/MarioCasino
https://thangs.com/designer/wldjafud845
https://idol.st/user/210524/wldjafud845/
https://bandori.party/user/1493099/wldjafud845/
https://scrapbox.io/wldjafud845/adfadsfadfaerwert
https://atdcp.com/posts/60849
https://profile.hatena.ne.jp/nca1313/profile
https://letterboxd.com/wldjafud845/
https://note.com/great_lion1791/n/nbe0411117b4b?app_launch=false
https://schoolido.lu/user/wldjafud845/
https://provaforum.flarum.cloud/d/19388-private-girls-in-dunedin
https://medium.com/@djensdn23/ggertsdfgsfgher-49936c233820
https://codepen.io/editor/ktlrgvax-the-vuer/pen/019fcae3-f3f0-7c27-8bb8-1fda90ffbe69
https://trungmyjsc.com.vn/danh-sach-cau-hoi/wierjowejri3r3
https://imgur.com/a/rY38Ady
https://www.are.na/ldjaf-ldjaf/adsfafwerty
https://www.pixiv.net/artworks/148006246
https://plaza.rakuten.co.jp/mariocasino/diary/202608040000/
https://tooter.in/wldjafud845/posts/117035729558788070
https://etextpad.com/gytasufdtr
https://snippet.host/tszokr
https://rentry.co/py2cu2n7
https://pastelink.net/yq72e63a
https://pslk.net/yq72e63a
https://pste.link/yq72e63a
https://quick-limpet.pikapod.net/s/OFqpuPaF3J
https://zerobin.net/?d3ba63c0f3cf41ad#RWUNjY1Z6Itg1Nd+4lOlKge/slmYgvjezXvz1RWKwPY=
https://jsitor.com/1luP6zrY4W
https://telegra.ph/sdfsdf-08-04-3
https://x.com/djensdn23/status/2084527708093214994
https://x.com/djensdn23/status/2084527492094943378
https://x.com/djensdn23/status/2084527237471285357
https://x.com/djensdn23/status/2084526991991271588
https://x.com/djensdn23/status/2084528233937318268
https://x.com/djensdn23/status/2084528492654551430
https://paste.thezomg.com/456542/82309617/
https://paste.laravel.io/2ef60f39-859b-4ad5-b327-681a745dc2f6
https://paste2.org/KJtvcPtE
https://pastebin.com/0jL6E4EC
https://anotepad.com/notes/g6igxnbw
https://paste.enginehub.org/tfStePIuM
https://pastee.dev/p/A02RyeMa
https://notes.io/e5DmN
https://p.ip.fi/__71
https://freepaste.link/tl0fksyyew
https://paste.feed-the-beast.com/fegVVjST2Kg.html
https://paiza.io/projects/a6lVvjZebaG4_est4TEy6Q
https://lite.link/MarioCasino
https://mez.ink/mariocasino
https://ticketme.io/ko/account/MarioCasino
https://berbagi.link/MarioCasino
https://wonderl.ink/@mariocasino
https://www.cosmos.so/mariocasino1
https://linky.ph/MarioCasino
https://campsite.bio/mariocasino
https://zcal.co/mariocasino
https://pont.co/u/mariocasino
https://gist.github.com/MarioCasino/23f1a7730c102cf8b324f6da89dc71dd
https://start.me/p/n7rxAL/mariocasino
https://www.linkz.gg/mariocasino
https://unil.ink/MarioCasino
https://thangs.com/designer/wldjafud845
https://idol.st/user/210524/wldjafud845/
https://bandori.party/user/1493099/wldjafud845/
https://scrapbox.io/wldjafud845/adfadsfadfaerwert
https://atdcp.com/posts/60849
https://profile.hatena.ne.jp/nca1313/profile
https://letterboxd.com/wldjafud845/
https://note.com/great_lion1791/n/nbe0411117b4b?app_launch=false
https://schoolido.lu/user/wldjafud845/
https://provaforum.flarum.cloud/d/19388-private-girls-in-dunedin
https://medium.com/@djensdn23/ggertsdfgsfgher-49936c233820
https://codepen.io/editor/ktlrgvax-the-vuer/pen/019fcae3-f3f0-7c27-8bb8-1fda90ffbe69
https://trungmyjsc.com.vn/danh-sach-cau-hoi/wierjowejri3r3
https://imgur.com/a/rY38Ady
https://www.are.na/ldjaf-ldjaf/adsfafwerty
https://www.pixiv.net/artworks/148006246
https://plaza.rakuten.co.jp/mariocasino/diary/202608040000/
https://tooter.in/wldjafud845/posts/117035729558788070
https://etextpad.com/gytasufdtr
https://snippet.host/tszokr
https://rentry.co/py2cu2n7
https://pastelink.net/yq72e63a
https://pslk.net/yq72e63a
https://pste.link/yq72e63a
https://quick-limpet.pikapod.net/s/OFqpuPaF3J
https://zerobin.net/?d3ba63c0f3cf41ad#RWUNjY1Z6Itg1Nd+4lOlKge/slmYgvjezXvz1RWKwPY=
https://jsitor.com/1luP6zrY4W
https://telegra.ph/sdfsdf-08-04-3
https://x.com/djensdn23/status/2084527708093214994
https://x.com/djensdn23/status/2084527492094943378
https://x.com/djensdn23/status/2084527237471285357
https://x.com/djensdn23/status/2084526991991271588
https://x.com/djensdn23/status/2084528233937318268
https://x.com/djensdn23/status/2084528492654551430
https://paste.thezomg.com/456542/82309617/
https://paste.laravel.io/2ef60f39-859b-4ad5-b327-681a745dc2f6
https://paste2.org/KJtvcPtE
https://pastebin.com/0jL6E4EC
https://anotepad.com/notes/g6igxnbw
https://paste.enginehub.org/tfStePIuM
https://pastee.dev/p/A02RyeMa
https://notes.io/e5DmN
https://p.ip.fi/__71
https://freepaste.link/tl0fksyyew
https://paste.feed-the-beast.com/fegVVjST2Kg.html
https://paiza.io/projects/a6lVvjZebaG4_est4TEy6Q
https://start.me/p/vw9bPL/stoto
https://www.totohot.net/promotion/268559
https://www.cosmos.so/esbettoto
https://ticketme.io/ko/account/esbet
https://zcal.co/esbet
https://linky.ph/manilatoto
https://campsite.bio/manilajuso
https://wonderl.ink/manilatooto https://superprofile.bio/bigbetsite https://start.me/p/bpaAMm/bigbet https://www.totohot.net/promotion/212340 https://pont.co/u/esbet https://www.wonderlink.de/esbet
https://linky.ph/esbet
https://campsite.bio/esbet
https://start.me/p/n7rMnb/thingbet
https://campsite.bio/thingbet
https://berbagi.link/thingbet
https://zcal.co/thingbet
https://linky.ph/thingbet
https://pont.co/u/thingbet
https://www.cosmos.so/thingbet
https://www.wonderlink.de/thingbet https://provaforum.flarum.cloud/d/19169-hrthrrhrthfgh https://tooter.in/wlqnrdl625/posts/117025870437937819 https://p.ip.fi/c0RT https://notes.io/e5XZM https://quick-limpet.pikapod.net/s/bVky5Liovr https://paiza.io/projects/1MGJjGuW_biKyLO-wrSHxg?language=php https://pastelink.net/muqokg5s https://pslk.net/muqokg5s https://pste.link/muqokg5s https://rentry.co/wmhwx7ig https://snippet.host/zeaaib https://etextpad.com/gtm86kbypv https://pastee.dev/p/5YDa0CaS https://paste.enginehub.org/Bt9VbOb4d https://freepaste.link/8u7x3x5qkw https://zerobin.net/?cac04714faafca51#rhMtiXcsjndjkTkj4PhBqXTxRuI4uQ5BJf794iZ3eCM= https://note.com/grand_daphne8736/n/n1036eea6577d https://www.pixiv.net/artworks/147947839 https://idol.st/user/209743/thingbet/ https://thangs.com/designer/wlqnrdl625 https://bandori.party/user/1483633/thingbet/ https://letterboxd.com/wlqnrdl625/ https://profile.hatena.ne.jp/wlqnrdl625/profile https://gravatar.com/thingbet https://superprofile.bio/thingbet https://bio.site/thingbet https://mez.ink/thingbet https://lite.link/thingbet https://allmylinks.com/thingbet https://beacons.ai/thingbet https://thingbet.c8ke.me https://ticketme.io/ko/account/thingbet https://colab.research.google.com/drive/1p4krPAExA2x9xDmFCF1x1YEtAD2qFLuE?usp=sharing https://sites.google.com/view/thingbet https://thingbet.blogspot.com/ https://medium.com/wlqnrdl625/%EA%B3%B5%EC%8B%9D-%EB%9D%B5%EB%B2%B3-thingbet-%EC%A3%BC%EC%86%8C-%EB%B8%8C%EB%9E%9C%EB%93%9C-%EB%B6%84%EC%84%9D-%EB%8F%84%EB%A9%94%EC%9D%B8-%EC%9A%B0%ED%9A%8C-%EC%A0%91%EC%86%8D-%EA%B0%80%EC%9D%B4%EB%93%9C-76c070f525ec
https://thingbet5.wordpress.com/2026/08/02/hello-world/
https://wlqnrdl625.wixsite.com/jwjw
https://telegra.ph/%EC%B6%A9%EC%B2%AD%EC%9D%80-%EA%B9%80%EB%AF%BC%EC%84%9D-%EB%B6%80%EC%9A%B8%EA%B2%BD%EC%9D%80-%EC%A0%95%EC%B2%AD%EB%9E%981%EC%8A%B9-1%ED%8C%A8-%EC%A3%BC%EA%B3%A0%EB%B0%9B%EC%9D%80-%EB%AF%BC%EC%A3%BC%EB%8B%B9-%EC%A0%84%EB%8B%B9%EB%8C%80%ED%9A%8C-08-02
https://start.me/p/vw9bPL/stoto
https://www.totohot.net/promotion/268559
https://www.cosmos.so/esbettoto
https://ticketme.io/ko/account/esbet
https://zcal.co/esbet
https://pont.co/u/esbet
https://linky.ph/manilatoto
https://campsite.bio/manilajuso
https://wonderl.ink/manilatooto https://superprofile.bio/bigbetsite https://start.me/p/bpaAMm/bigbet https://www.totohot.net/promotion/212340 https://www.wonderlink.de/esbet
https://linky.ph/esbet
https://campsite.bio/esbet
https://superprofile.bio/esbet
https://lite.link/esbet
https://mez.ink/esbet
https://www.atom.bio/esbet
https://allmylinks.com/esbettoto
https://beacons.ai/esbet
https://gravatar.com/esbettoto
https://esbettoto.taplink.site/
https://joy.bio/esbet
https://zaap.bio/esbet
https://tapmybio.com/djensdn23
https://mlink.cc/esbet
https://www.rootsl.ink/esbet
https://linkspree.net/p/esbet
https://esbet.linkspot.bio/
https://about.me/esbettoto
https://linksta.cc/esbet https://aallzz.com/djensdn23 https://its-my.link/esbet
https://biolinky.co/esbet
https://igli.me/esbet
https://allmy.bio/esbet
https://multy.me/EeMV9
https://thangs.com/designer/%EB%A7%88%EB%8B%90%EB%9D%BC%ED%86%A0%ED%86%A0
https://x.com/djensdn23/status/2082665575428632656
https://x.com/djensdn23/status/2082665898671046682
https://x.com/djensdn23/status/2082666670330662992
https://x.com/djensdn23/status/2082667038380826676
https://x.com/djensdn23/status/2082681081921417721
https://x.com/djensdn23/status/2082681476819362178
https://idol.st/user/204209/tjrjadn019/
https://bandori.party/user/1430924/tjrjadn019/
https://scrapbox.io/tjrjadn019/Welcome!This_is_a_personal_space_where_I
https://ameblo.jp/tjrjadn019/entry-12974211529.html
https://plaza.rakuten.co.jp/hherty/diary/202607300000/
https://atdcp.com/posts/60308
https://profile.hatena.ne.jp/djensdn23/profile
https://letterboxd.com/djensdn23/
https://schoolido.lu/user/tjrjadn019/
https://note.com/greatlion1791/n/n053ab4740ffd
https://atdcp.com/posts/60307
https://medium.com/@djensdn23/ggggertertegdfg-edc843fc332f
https://provaforum.flarum.cloud/d/18719-svasvadadwqf
https://start.me/p/vw9bPL/stoto
https://www.totohot.net/promotion/268559
https://www.cosmos.so/esbettoto
https://ticketme.io/ko/account/esbet
https://zcal.co/esbet
https://pont.co/u/esbet
https://linky.ph/manilatoto
https://campsite.bio/manilajuso
https://wonderl.ink/manilatooto https://superprofile.bio/bigbetsite https://start.me/p/bpaAMm/bigbet https://www.totohot.net/promotion/212340 https://www.wonderlink.de/esbet
https://linky.ph/esbet
https://campsite.bio/esbet
https://superprofile.bio/esbet
https://lite.link/esbet
https://mez.ink/esbet
https://www.atom.bio/esbet
https://allmylinks.com/esbettoto
https://beacons.ai/esbet
https://gravatar.com/esbettoto
https://esbettoto.taplink.site/
https://joy.bio/esbet
https://zaap.bio/esbet
https://tapmybio.com/djensdn23
https://mlink.cc/esbet
https://www.rootsl.ink/esbet
https://linkspree.net/p/esbet
https://esbet.linkspot.bio/
https://about.me/esbettoto
https://linksta.cc/esbet https://aallzz.com/djensdn23 https://its-my.link/esbet
https://biolinky.co/esbet
https://igli.me/esbet
https://allmy.bio/esbet
https://multy.me/EeMV9
https://thangs.com/designer/%EB%A7%88%EB%8B%90%EB%9D%BC%ED%86%A0%ED%86%A0
https://x.com/djensdn23/status/2082665575428632656
https://x.com/djensdn23/status/2082665898671046682
https://x.com/djensdn23/status/2082666670330662992
https://x.com/djensdn23/status/2082667038380826676
https://x.com/djensdn23/status/2082681081921417721
https://x.com/djensdn23/status/2082681476819362178
https://idol.st/user/204209/tjrjadn019/
https://bandori.party/user/1430924/tjrjadn019/
https://scrapbox.io/tjrjadn019/Welcome!This_is_a_personal_space_where_I
https://ameblo.jp/tjrjadn019/entry-12974211529.html
https://plaza.rakuten.co.jp/hherty/diary/202607300000/
https://atdcp.com/posts/60308
https://profile.hatena.ne.jp/djensdn23/profile
https://letterboxd.com/djensdn23/
https://schoolido.lu/user/tjrjadn019/
https://note.com/greatlion1791/n/n053ab4740ffd
https://atdcp.com/posts/60307
https://medium.com/@djensdn23/ggggertertegdfg-edc843fc332f
https://provaforum.flarum.cloud/d/18719-svasvadadwqf