promoting muscle hypertrophy, endurance, and overall functional strength. The continuous grip requirement adds an extra layer of difficulty, testing mental toughness and grip endurance.

According to The National Strength and Conditioning Association (NSCA), 2-3 sets of 12 to 20+ reps will help build muscular endurance, while 3-6 sets of 6-12 reps will build muscular hypertrophy ...