Edge pick-ups

Edge pick-ups (also known as block lifts or no-hangs) are an incredibly effective way to isolate your finger strength without putting unnecessary strain on your shoulders or spine.

⏱️ The Protocol Breakdown

Here is the exact timing structure based on your 2 reps, 8 sets, 7-second hold, and 30-second rest request:

• Hold: 7 seconds (lift the weight just off the floor)
• Rest: 30 seconds
• Repetitions: 2 reps per set
• Total Sets: 8 sets per grip type / per hand

A Quick Note on Rest: Resting 30 seconds between your 2 reps is great for short recovery.Once you finish a full set (both reps), I highly recommend taking a 2 to 3-minute rest before starting the next set. If you only rest 30 seconds between the sets as well, you will quickly switch from building maximum strength to training endurance, and your fingers will pump out before you finish all 8 sets!

🧗‍♀️ How to Execute the Lift

1. Set Up: Attach your edge device (like a Tension Block, Tindeq, or similar no-hang device) to a loading pin with weights, a kettlebell, or a resistance band.
2. Posture: Stand directly over the weight. Keep your back straight, chest up, and shoulders engaged (don't let the weight pull your shoulder down).
3. The Grip: Establish your grip before you lift. A strict half-crimp (knuckles up, fingers bent at 90 degrees) or a strict open hand (three or four fingers dragging) are the most common and beneficial grips to train.
4. The Lift: Engage your core and gently stand up, lifting the weight just an inch or two off the ground. Do not jerk the weight up.
5. The Hold: Hold strict form for 7 seconds. If your grip starts to open up or "fail" before the 7 seconds are up, put the weight down immediately—the rep is over.
6. Lowering: Place the weight back on the floor gently.

💡 Tips for Success

• Weight Selection: Since you are doing 8 sets, you want a weight that feels heavy but allows you to maintain perfect form for the entire 7 seconds. You should feel like you have maybe 1 or 2 seconds left in the tank at the end of the rep.
• Warm-Up: Never do edge pick-ups cold. Do some light traversing, jumping jacks, or pick up a very light weight for a few 10-second holds to get the blood flowing to your pulleys and tendons.
• Chalk Up: Treat this just like getting on the wall. Use chalk to protect your skin and maximize friction.