Grease The Groove


We like to use the "Grease the Groove" method for increasing strength. This works really well for exercises such as pull-ups and handstand push-ups. But works for most strength lifts. Our older brother went from something like 3 pull-ups at a time, to 15 pull-ups at a time through COVID using this exact method. ⠀

Strength is a skill like riding a bike or kicking a footy. It takes practice. The first wave of adaptation is neural (brain). You get better at the movement by coordinating your muscles at the right time, in the right order. You probably noticed it the first time you started a new exercise. The first session feels awkward and unnatural, but over time you learn the pattern and start adding load - long before you see any changes to your body.

Grease the groove is a practice I first heard Pavel Tstsouline talk about. It involves doing a perfect rep, multiple (20+) times, spaced throughout the day or through a training session.

For example: if I want to get better at pull-ups. I would walk up to the pull-up bar do a perfect pull-up i.e. start from the bottom position, get my chin above the bar and control the descent. Then I would go about my business. Come back a little while later and do another one. I'd aim to accumulate somewhere between 20 and 100 reps each day depending on my competency. ⠀

If you have a garage gym or a place to do the exercise at home, you can set a timer to go off every half hour or so. ⠀

If you're at a regular gym, simply do one perfect rep after each set of a different exercise. i.e. 5 sets of bench press = 5 perfect pull-ups (or whatever you're working on). 4 sets of squats = 4 more perfect pull-ups. ⠀

If I'm good at pull-ups (let's say my max is 10). I might choose to do 3 perfect reps. The idea is to stay well-away from fatigue and failure. Your aim is to build the skill of the exercise. As you start to get better at the movement then you can add load and what not in your regular training. Which then transfers to the outcome you'd like the achieve - enhancing sports performance, improving body composition...⠀



Recent Posts

See All
  • White Facebook Icon
  • White YouTube Icon
  • White Instagram Icon