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Grease The Groove

by Dave on March 8, 2011

Grease The Groove or greasing the groove  is method of training devised by Pavel Tsatsouline. Pavel has a grease the groove chapter in his book The Naked Warrior.

[easyazon-image-link asin="0938045555" alt="The Naked Warrior" src="" align="left" width="375" height="500"]

I have recently started to use this type of training since buying convict conditioning and it’s certainly helping me improve the bodyweight exercises I am doing.

Grease The Groove Pavel Tsatsouline

Pavel Greasing The Groove

How To Grease The Groove

So if you have not heard about greasing the groove before  you are probably wondering what it is, so allow me to explain.

To quote Pavel

Your grandmother used to tell you: to get good at something, you must do it often, do it a lot, and do it to the exclusion of other things
Specificity + frequent practice = success. It is so obvious, most people don’t get it.
I had a radical thought: if you want to get good at chin-ups, why not try to do… a lot of chin-ups?
What he goes on to explain is that you do these exercises through the course of the day, the more you do them, the better you become, and the stronger you get.  So that is what I am doing. I do push ups, and pull ups/ chin ups  through the day. Every time I go to the kitchen to make a drink I do some push ups.  I have a chin up bar above my office door, and each time I walk past it, I do a few chin ups or pull ups.
Grease The Groove Pull Ups

Greasing The Groove - Pull Up Bar

When you grease the groove you do not do the exercises to failure. The idea is to perform a number of exercises you are comfortable with. In my case I do 5 chin ups with my hands gripping the bar turned towards my face. I then usually do 3 pull ups – wide grip on bar with hands facing away. I can mange this without a struggle, so currently that is what  I work with. Push ups I do 15 each time I boil the Kettle. I also practice my crow stands at this point.
What I like about this form of training is once you get into the habit of doing it, it’s not even like you did a workout at all. This a great way to work out if you work from home, or are a stay at home mum with young children, where getting out to exercise is a problem.
Even if your own workplace means the way I am doing it is not something you can easily implement, you can still adapt greasing the groove so it will work for you. Just do the exercises before and after work. Give it a try, its a great way to do resistance training when time is short.
Right,I am going to make a coffee, time to grease the groove ;)

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  4. Bodyweight Exercises Going With The Flow
  5. Convict Conditioning

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