There are a tremendous number of exercises you can perform with Strongman Grips™. Periodically, we will feature new training methods and exercises that will help you to build a crushing grip and incredibly strong hands.
How to position Strongman Grips™ in your hand
To get the most out of your Strongman Grips™ training , it is important that you correctly position the gripper in your hand. Positioning the gripper in your hand is also called "setting" the gripper. Why is this important? Just as you need a solid base when performing other weightlifting exercises, such as the bench press or squat, you also need a solid base when squeezing these grippers. As has been stated elsewhere on this site, these grippers pack some serious resistance. If the gripper is not positioned correctly in your hands, you will not be able to utilize your full hand strength and your training will suffer.
So how should you position the gripper in your hand? This is a two step process and will be explained as though you are training your right hand.
The first step is to position one handle into the meat of your hand, as shown in the picture below.
The pictures below illustrate common mistakes in gripper positioning. Do not position the gripper in theways shown below.
Don't put the gripper too far back in your hand (toward your thumb), because it might slip out of your hand.
Don't put the gripper too far forward in your hand (toward your fingers), because it will significantly limit the amount of force you can deliver on your squeeze.
The Pinky Hook
The second step in setting the gripper is to position your fingers around the other handle, and it usually requires using your left hand to partially squeeze the gripper. The approach we most prefer is the "pinky hook" set, because it results in the best possible starting position and gives you a full range of motion. What this basically means is that you close the gripper far enough using your left hand so that you can wrap your right pinky around the handle of the gripper. See the pictures below to learn more about the "pinky hook" set.
Squeeze the gripper using your left hand so that you can wrap your pinky around the handle of the gripper, as shown below:
The gripper shown below is perfectly positioned in the user's hand. Notice that his pinky is just able to wrap around the end of the handle.
Not everyone needs to set the gripper to achieve the "pinky hook" position. Those with large hands can likely wrap their pinky finger around the handle without needing to set the gripper in the manner described above.
How often you should train with Strongman Grips
You should think about your grip training the same way you think about training any other body part. We recommend that you limit your grip training to no more than two times per week. Under no circumstances should you train more than three times per week.
Your hands, like any other muscle group, require time to recuperate. It is the time between workouts that your muscles rebuild and become stronger. These rest periods are even more important with grip training than they are with regular weight training, because of all the ligaments and tendons in your hands. During intense grip training, the ligaments and tendons in your hands are worked almost as hard as your muscles. Ligaments and tendons recover much more slowly than muscles. Whereas muscles can usually recover in 3-4 days time, ligaments and tendons can sometimes take 2-3 weeks to recover. Because of this fact, it is best to limit your training to no more than two times per week.
Warming up is important
Warming up your hands prior to using Strongman Grips™ is very important. Failure to properly warm up may result in injury. Just as you wouldn't try your max bench press without warming up first, you also shouldn't work out with Strongman Grips prior to warming up. We recommend that you clench and unclench your fists 50 times prior to using any of our grippers. Pumping out 2-3 sets of 20 repetitions using the SG-100 is also a great warm up.
Regular squeezes
Now that you're properly warmed up, it's time to start training. With the gripper set as specified above, squeeze the gripper as hard as you can until the handles touch in the middle. This is one repetition. Whatever you do, don't cheat yourself by stopping short of touching the handles together, because this is the best (and hardest) part of the repetition.
If you are training for sports, it is a good idea to close the grippers together quickly. This will build the explosive strength in your hands and will better translate in your sport of choice. Whether it's squeezing a baseball bat or swinging a golf club, having fantastic hand strength is only part of the battle. You must also be able to quickly and forcefully apply your strength to increase your bat speed or drive the ball further down the fairway. Therefore, when using Strongman Grips™, be sure to close the grips quickly and explosively.
Upside down squeezes
These are similar to regular squeezes, except that the gripper is placed upside down in your hand. Whereas regular squeezes work your pinky and ring fingers the hardest, upside down squeezes work your index and middle fingers the hardest.
When setting the gripper in your hand, make sure your index finger, rather than your pinky, can hook around the handle as shown in the picture below. Depending on your hand size, you may need to set the gripper as described above in How to position Strongman Grips in your hand.
Coin squeezes
Coin squeezes are a fun way of grip training with friends. It also adds an element of competition, which usually causes everyone to give their best effort. Start with a gripper that you can squeeze shut at least 20 times. With the hand you are not using, take a coin (we prefer quarters) and place it between the ends of the handles. Now squeeze your gripper shut so that the coin is being held in place solely by the ends of the gripper's handles.
When done with friends, this exercise can lead to some pretty incredible and intense training sessions. If you really want to take the competitive juices up a notch, we recommend a variation on the above game. Each competitor should use a gripper that he can close approximately 20 times. That means that different people with different strength levels will be using different levels of grippers. Now, instead of putting a coin in between the handles, put a dollar bill (or a $20 bill if you're really competitive .. and wealthy). The person who holds his dollar bill between the handles for the longest amount of time gets to keep all the money! How's that for motivation?
This exercise (and the competition with my friends) has led to some of my best grip workouts!
Heavy half reps
Half reps are very simple. Select a gripper that you cannot close all the way. The best gripper to select would be one that you can come within 1-inch of closing fully. Position the gripper in your hand and squeeze until you've shut the gripper half-way. This is the same as regular squeezes except that you close the gripper only half way instead of all the way.
For variety, try positioning the gripper upside down in your hand, as this will put added emphasis on your index and middle fingers. |
