SpecialSwordsman's Grip
A 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back, farmer's walks and hanging leg raises destroy the grip and core, and front levers plus muscle-ups finish with the two hardest bar skills in calisthenics.
Swordsman's Grip at a glance
- Level
- Advanced
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~430 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Back, Biceps, Forearms, Core
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in Swordsman's Grip
- 5 × 8
- 4 × 10
- 4 × 40
- 4 × 12
- 4 × 5
- 3 × 5
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Swordsman's Grip
No straps — grip is the point of this session. Rest two minutes between the skill work; front levers and muscle-ups need a fresh nervous system. Use tucked front levers and band-assisted muscle-ups until the full versions are within reach.
Swordsman's Grip — questions
How long does Swordsman's Grip take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 430 kcal for an average trainee.
What equipment do you need for Swordsman's Grip?
Bodyweight, plus a bar or bench for a few movements. The session is built around Wide Grip Pull Up, Chin Up, Farmers Walk and more, and every exercise comes with a demo video in the GymiaFit app.
Is Swordsman's Grip suitable for beginners?
Swordsman's Grip is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Swordsman's Grip work?
Back, Biceps, Forearms, Core. 6 exercises, starting with Wide Grip Pull Up, Chin Up, Farmers Walk.
Is Swordsman's Grip free?
Yes. Swordsman's Grip is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Swordsman's Grip into the GymiaFit app — free, no account tricks, no paywall.
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