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Greasing the groove with calisthenics is a very effective way to improve your strength and efficiency for a specific movement. However, the way it works isn't quite what you'd expect, so in this video I not only show you how to do it but also explain the mechanism behind how it works.
Greasing the groove is a method of training that was made popular by Pavel Tsatsouline, a former Soviet special forces instructor, who also popularized kettlebell training in the US. To grease the groove essentially means to fine tune the neuromuscular pathways that neurons in your brain use to send electrical signals to your muscles and trigger muscle contractions.
The way greasing the groove works is by doing frequent low-intensity sets of a given exercise or movement, you are getting the neurons to fire signals to the muscles for contractions on a regular basis. This will further develop the neuromuscular pathway, sort of trailblazing a better “path” for neurons to communicate to the muscles. This leads to faster muscular contractions, and a faster response from the muscle means a greater ability to develop more strength.
The grease the groove method is totally ideal for anyone looking to perfect or master a movement. For example, if you’re struggling with pull-ups, hang a doorway pull-up bar in a common doorway in your home. Every time you pass through that doorway, do a set of pull-ups to about 50% - 75% of your max. Do NOT do these sets until failure. Remember, the idea is not to break down your muscle fibers, but to instead trailblazer a better path for your brain to communicate to the muscles.
You can do this as many times as you want throughout the day. In my experience, 5 - 10 grease the groove sets throughout the day is pretty ideal.
I hope you enjoy this video and find the information useful! If you do, please drop a like and make sure to subscribe if you’re new to Minus The Gym!
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