Grease the Groove was an old concept for improving skills and strength back when I first started CrossFit back in 2008. I haven’t heard much about it lately but the concept is still a solid one. It follows the same principle as the 10k Jump Rope challenge we have going on right now of practicing regularly and often.
A classic example of a Grease the Groove routine is one to improve your pull ups. Set a goal of doing a few pull ups every so often throughout the day. If you have a pull up bar you can mount in your home place it somewhere you pass by frequently. Like the door into the bathroom. Every time you pass it do a few pull ups. Eventually it just becomes a habit and something that you do.
Increasing your exposure to the movements on a regular basis allows you to not only develop skills and gain strength but also increase your confidence.
Movements that work good for the Grease the Groove concept in your home are:
Pull Ups, all grips and varieties
Squats, Lunges, Pistols
Sit Ups, planks and other abdominal work
Push Ups, Dips, Burpees
Pick a place and every time you go there or past there do a few reps. If it is somewhere you frequent often choose a lower rep scheme like 1-3 and if you only go there a few times in the day you could do higher reps like 3-5. The goal is not to exhaust yourself and “make it a workout” but rather ingrain the movement into your body. Make it something that is normal and easy for you to do.
Going to the bathroom? Do 5 squats in there.
Getting some laundry out of the dryer? Hit 5 push ups real quick.
This is a great way to stay fit throughout the day and can even help keep you motivated during the holidays.