DAY 17

Control the Negative

Improve your control during the negative phase and make each 5-second release slow, smooth, and consistent.

Follow today’s plan below and keep your work clean and controlled.

Learn the Technique

Use both hands to close the gripper.
Hold the closed position for 1 second.
Remove the assisting hand.
Lower the gripper slowly with one hand over about 5 seconds.
Focus on keeping the same controlled speed from start to finish.

Common Mistakes

Letting the gripper open faster near the end of the negative.
Losing wrist position during the lowering phase.
Using the assisting hand for part of the release.
Rushing between negative reps.
Increasing resistance before you can control the full 5-second lowering phase.

Today’s Plan

Warm-Up — 2 minutes
Working Sets — 3 sets × 8 reps, each hand
Resistance — 70% of your 3RM
Negative Sets — 2 sets, each hand
Negative Resistance — 90% of your 3RM
Close with both hands, hold for 1 second, then lower with one hand over about 5 seconds
Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Keep the full lowering phase controlled. Stop if the gripper begins to snap open or if you feel muscle, joint, or tendon pain.
Done for today.
Complete today’s work with control, then continue when you’re ready.