If you lift weights, do martial arts, wrestle or participate in any of the sports that requires you to have to grip or grab; you will need to have a strong forearm and grip. There are lots of different workouts that you should use to get stronger but in this article we will only discuss the hand grippers which everyone should be familiar with.
2. If you lift weights, do martial arts, wrestle or participate
in any of the sports that requires you to have to grip or
grab; you will need to have a strong forearm and grip.
There are lots of different workouts that you should use
to get stronger but in this article we will only discuss the
hand grippers which everyone should be familiar with.
3. Hand grippers are among the best pieces of exercise
equipment you should be using to help develop the
strength in your forearms.
You do not want to depend completely on
grippers, but mix them in with all the other exercises
that can be done.
If your grip is not very strong yet or you are not
really sure of what your grip strength is, try out one
of the inexpensive store bought kind.
4. The store bought grippers would be about 50lbs. of
squeezing pressure, if it is too easy for you to use then
you should get one of the really good ones like the
Captains of Crush hand grippers.
They are available in 10 different poundage’s starting at
guide level which is like the store type up to the #4
which is 365lbs of pressure.
5. There are a few awesome exercises that you can do
with hand grippers.
The first would be to do repetitions with each hand
for a reps and sets, if you can do 20 reps easily then
you need to move up to something stronger.
Another exercise is what is called negatives where
you would use a gripper that you can not easily
squeeze shut, you can use your other hand to help
close the gripper then try to resist it’s opening.
6. Hold on while the handles open then repeat again for
reps and sets.
You can also squeeze a gripper shut with assistance of
the other hand and just continue squeezing as hard as
you can to keep it closed for 5 to 10 seconds, this is
called over crush.
To exercise the thumb, you can hold the gripper
between your thumb and forefinger and try to
squeeze, you will have to use a weaker gripper for this
one.
7. You need to mix the gripper exercises together with all
the other grip exercises you must be doing so you will
develop good all around strength in your forearms and
hands.
You should only be training your grip strength 3 or 4
times a week so you can give the muscles time to
recover.
8. Are you trying to get the strongest grip
possible? Check Out “Gorilla Grip Strength”
for more grip strength info.
