Hand grippers help develop overall forearm and hand strength. These devices are helpful for sports and general training. Grip strength is also important in both work and everyday life. Grippers come in a variety of shapes and sizes, as well as different designs and tension strengths. There are a number of ways to use grippers to improve your grip and to help with the grasping ability of both your fingers and hands.
Steps to Using Hand Grippers
Step 1
Set the gripper so that it fits comfortably into you hand. You should be able to wrap your pinkie finger around the gripper handles, and it should be open enough to squeeze together. Your thumb should also be able to reach across the width of the top--by the coil spring.
Step 2
Begin squeezing the gripper to a closed position. Bring your fingers together into a fist-like position by bringing your fingers closer to each other. Use a shallow set to begin with, and then work to bring the device to a completely closed position. Do not use the other hand to help the hand at work.
Step 3
Squeeze the gripping device by bringing your fingers together to touch the ends of the handles with each other. By doing so, you get the pinkie and ring fingers involved more. Do three to five sets of six to eight reps with each hand, using the traditional hand positioning grip method.
Step 4
Invert the gripper upside down to begin doing the inverted close technique grips. The thumb should wrap around the end of a handle but not reach across the length between the handles. The pinkie needs to wrap around the end by the coil spring.
Step 5
Squeeze the gripper and bring the fingers close enough to touch the ends of the handles to each other. By doing so, you get the index and middle fingers involved more. Do three sets of six to eight reps with each hand using the inverted hand positioning grip technique.
Tips and Warnings
- You may also use the negative movement technique whereby you squeeze the gripper slowly for three- to five-second intervals. You can also do this technique by holding the gripper in a squeezed position for three to five seconds for each repetition. Perform these exercises no more than two to three times a week to begin with. Use contract baths (one bucket with hot water and one bucket with cold water) as a means of cool down following your gripper workout routine.
Things You'll Need
- 2 hand grippers
- Weightling gloves
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