Grip and Grit Fitness

The Copenhagen Hold doesn’t care how old you are; it just makes you better at it.

• In your 20s → build bulletproof hips before you need them.

• In your 30s–40s → protect your knees, groin & lower back.

• In your 60s+ → one of the strongest predictors of balance and not ending up on the physio table.

The people in our community who age the best in the gym aren’t doing anything flashy; they’ve just quietly shown up and done the fundamentals, year after year.

Program it. Do it. Thank yourself in 20 years. 💪

Everyone back squats.

Most people still aren’t getting half of what the lift actually offers.

The bar sits across your upper back, which lets you load more weight than almost anything else you’ll do. That extra load is the point. It’s what builds the kind of strength you can actually use.

Your whole posterior chain works together while your core braces hard to keep you stacked. That bracing shows up everywhere outside the gym, moving heavy furniture, lifting a kid into a car seat, getting through a long day on your feet without your back complaining.
What gets overlooked is the hip drive coming out of the bottom.
That same pattern is what helps you stand up from a low chair without thinking about it, or sprint after a bus without pulling something. Train it heavy in here and the rest of life feels easier.
Like anything, technique matters. Get the setup right and back squats become the lift everything else in the gym builds on.

DM us if you want to learn them properly.​​​​​​​​​​​​​​​​

These are the people that make it all worth it. 🤍 The grind hits different when you’re surrounded by your crew. Come find yours. 💪
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Front squats are genuinely one of the best things you can add to your training and most people sleep on them.

The bar sits across the front of your shoulders, which means your body has to stay tall to hold it there. Chest up, core on, upper back working. You can’t cheat your way through it. And that position? It transfers directly to real life, lifting awkward things, carrying kids, getting up off the floor without feeling like you aged ten years doing it.

They’re also kinder to the lower back than most people expect. The upright load means less spinal stress, which is why we programme them regularly at GGF for members who want to train consistently without beating themselves up.

Like anything, technique matters. Get that right and front squats will build your legs, strengthen your core, and improve how you move in and out of the gym.

DM us if you want to learn them properly.

Hello everyone.

Please see the timetable for Labour Day.
Make sure to book your spot!

Thank you! 😊

Hey team,

Our 7am class will be the same as usual tomorrow morning.

We will see you there!
✌🏼

Elephant Walks 🐘
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Looks easy. Humbles you fast.
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If you spend most of your day sitting, your hamstrings and calves are probably shorter than they should be, and this is where you start earning that length back.
Every step loads the shoulders and wrists while your spine works to stay long instead of just folding in half.
Slow, small steps. Big stretch. It carries straight into your hinges, pulls, and gymnastics work.
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Warm-ups at Grip & Grit aren’t filler. They’re training.
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Take your time with it.
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✦ NEW BLOCK OF TRAINING. NEW ENERGY. ✦
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Focused. Ready. Together.
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This isn’t just a reset; it’s a chance to train with real purpose, backed by coaches who are invested in your progress and a community that raises the bar.
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Same values. Higher standard.
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✦ WE KICK OFF NEXT WEEK. 👊 ✦
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👉 DM us to book your free trial.
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• Box jumps. No hesitation.

• The ability to jump, step up, and load your legs explosively isn’t just athletic.
It’s one of the first things people lose as they get older. And one of the most worth keeping.

• Box jumps train power, coordination, and confidence under your own bodyweight. At Grip and Grit Fitness, we programme them because strong legs that move fast are legs that carry you through life.

• Start with a step. Build to a jump. Never stop getting off the ground.