Why Grip Strength Matters in OCR (and Everyday Life)

Hey everyone!

If you’ve been part of the OCR world for a while, you already know that grip strength is everything when it comes to hanging obstacles. But let’s be honest, grip strength is often overlooked when people think about building up their fitness – and that shows on race day. We focus on running, squats, and even bench presses, but what about your ability to simply hang on?

For those who are new here, I’m quite the expert on this subject and let me break it down: grip strength is the hero of OCR performance. Whether it’s tackling the monkey bars, hoisting yourself up a wall, or lugging a sandbag, your grip is constantly being tested in obstacle course racing. But it’s not just for the OCR pros out there. Grip strength is something you use every day, whether you’re carrying groceries, holding a coffee cup, or just giving a firm handshake.

The Science (lightweight version) Behind Grip Strength

Now, I’m not just here to tell you that grip strength is important – I want to show you why. There’s actually a ton of scientific evidence that supports how vital grip strength is for overall health and performance. A 2018 study published in the Journal of Strength and Conditioning Research showed that grip strength isn’t just correlated with athletic performance, but also with long-term health. In fact, a strong grip is linked to better heart health, greater endurance, and even longer life expectancy. How crazy is that? Quite crazy – but let me address that later in the blog. 

Grip strength is also a strong predictor of success (if we say success is completing all the rigs) in OCR. When you’re gripping a wet rope or dangling off monkey bars above the ground, it’s your hands and forearms that keep you moving forward, and good technique as well. If you lack grip strength, you’re going to get fatigued, fail obstacles, and start burning energy faster than you can recover. Trust me, I’ve been there and maybe you have as well. No amount of running training can make up for weak grip strength when you’re hanging for dear life on a rig.

What Happens When Grip Fails?

So, what happens when your grip gives out? It’s not just an obstacle fail—it affects your entire race strategy. A weak grip can lead to grip burnout, where your hands and forearms tire so quickly that it impacts your performance on later obstacles. I’ve seen it countless times – athletes absolutely crushing the first half of the course, but once they hit those late-stage grip-heavy obstacles, their hands just give up. The only way to solve this is training before arriving at the start line, and running smartly as well.

Even in everyday life, a weak grip can lead to other injuries. When your hands can’t handle the load, your body compensates in other ways, often leading to wrist, elbow, or even shoulder issues. You’ve probably felt this before; sore wrists after a pull-up session or tension in your shoulders after carrying something heavy.

How My #GetAGrip Program Helps

But don’t worry – there’s a way to fix this! The #getagrip program I’ve developed is designed to target and strengthen your grip, improving your ability to hang, pull, and carry with ease. Whether you’re an OCR veteran or just starting out, grip training is key to getting better, and I’ve structured this program with exactly that in mind.

For those of you who think grip strength is all about holding onto something as hard as you can, let me stop you right there. It’s actually about endurance as much as strength. Sure, you need power to grab hold of a rope or pull yourself over a wall, but you also need to hold on for extended periods and with elevated heart rate. That’s why the #getagrip program works on both strength and endurance. 

Grip Strength Translates to Everyday Life

The beauty of grip training is that it doesn’t just benefit you on the course. Think about how much easier everyday tasks become when your grip strength improves. Carrying groceries, moving furniture, or even opening that stubborn jar of peanut butter – everything gets easier when your grip is solid.

One more thing I want to mention is that studies show that grip strength is a great overall indicator of health. The Lancet published a study in 2015 that looked at over 140,000 adults across 17 countries and found that grip strength was a stronger predictor of death than blood pressure. That’s pretty wild when you think about it – but not as astounding as it sounds. This is a great example of misinterpreted statistics. Most people with good grip strength also do lots of other training than simply hand and forearm exercises, and strength training (full body) is incredibly good for longevity. So, not only are you improving your athletic ability, but you’re also building a stronger, healthier body for the long term! 

Ready to Build That Grip?

If you’re ready to take your grip strength seriously, whether for OCR or just to make life easier, then my #getagrip program is for you. It’s available in 6 languages and has already helped over 450 athletes worldwide improve their performance. And if you’re not quite sure if you’re ready, remember, this program is adjustable for all levels – whether you can bang out 10 pull-ups or are just getting started.

Stay tuned for the next blog, where I’ll be breaking down some of the biggest mistakes people make when training their grip (and how you can avoid them!). Let’s build that grip and make those obstacles a breeze!

// Leon Kofoed