Gripper exercises are one of the most versatile, yet overlooked pieces of equipment you can use to incorporate strength training into your free-weight workout.
Not only do they provide a full body toning and stabilizing effect, but because of their unique design they also allow for an array of variations that target different muscle groups.
And thanks to their size and portability, Grippers are easily accessible in many gyms or fitness centers.
In this article, we’ll go over the proper form for doing a Gripper exercise as well as its benefits and some tips on how to get the most out of it.
So let’s get started!
Muscles Worked during Gripper Exercise
Gripper exercises are great for strengthening your forearm and grip. To do them correctly, you need to understand the muscles involved. These include the pronator quadratus, flexor carpi ulnaris, flexor pollicis longus, palmaris longus, and flexor digitorum profundus.
Benefits of this exercise include increased grip strength, better performance with everyday tasks like carrying bags and opening jars, as well as improved shoulder stability and reduced elbow joint pain.
To perform a Gripper exercise, start by placing the gripper between your fingers and thumb. Your forearm should be resting against a surface like a table. Squeeze the gripper as hard as possible, taking deep breaths throughout the repetition. Don’t forget proper form to prevent injury!
Start with a light tension gripper to get comfortable with the exercise, then add variety by trying out heavy tension grippers. Unlock the numerous benefits of the Gripper exercise today!
Benefits of Gripper Exercise
Gripper Exercise – the perfect way to fire up arm muscles! Strengthen your forearms and hands for increased grip strength, better wrist stability, and injury prevention. Also used for rehabilitation purposes, this exercise requires just a simple squeeze of your hands.
Where did it come from?Joseph Huber is known as the father of modern-day grippers. He introduced them in 1891, creating variations and establishing a popular brand. For over 100 years, the world has given credit to this man!
How to Perform a Gripper Exercise: A Step-by-Step Guide
Gripper exercises are simple yet effective workouts for strengthening your hand, fingers, and forearm muscles. They can enhance grip strength, which is essential for various sports and daily activities. Here’s how to do it:
Step 1: Gather Your Equipment
You will need a hand gripper for this exercise. There are different types of grippers available in the market, so choose one that suits your current strength level and comfort.
Step 2: Set Your Grip
Hold the gripper in one hand. Place your fingers on one handle and your thumb on the other. Position the gripper so it’s sitting comfortably against the pad of your thumb and the ends of your fingers.
Step 3: Perform the Squeeze
Close the gripper by squeezing your fingers towards your palm. Make sure you apply even pressure throughout your hand. Aim to close the gripper until the handles touch.
Step 4: Hold and Release
Hold the squeeze for a moment, then slowly release the tension and allow the handles to return to their starting position. Ensure to control the movement both when squeezing and releasing for maximum benefit.
Step 5: Repeat
Repeat this process for your desired number of repetitions, typically between 10 and 20, depending on your strength level. Once you’ve completed your reps on one hand, switch to the other.
Proper Form for Gripper Exercise
Gripper exercises are a great way to get strong and build muscles in your arms and shoulders. But for best results, you have to get into the right form. Here’s a helpful guide:
- Pick a gripper suitable for your fitness level.
- Stand or sit up straight with your arms at your sides.
- Place your hands on the handles of the gripper and press them inward. Hold for 5 seconds before releasing.
- Start with 10 reps for each set and increase as you get comfortable.
Remember, your form is important. Keep your back straight, elbows close to your ribs, chest up, and exhale when squeezing and inhale when releasing. Variations in grip strength equipment can help you get the best results, as it engages different muscle groups and helps you avoid injury.
My high school friend Matt tried gripper exercises during senior year. He squeezed so hard he could barely write! At graduation, he showed off his guns proudly, knowing he had outgripped all the waiting moms at the busstop.
Tips for Effective Gripper Exercise
Gripper exercise is a top way to make your grip and forearm muscles strong. Here are some tips to get the most out of it:
- Form: Grip the gripper with your thumb and fingers. Squeeze till the handles meet. Let go slowly.
- Start slow: Begin with an easy-to-close gripper. As you get stronger, add more resistance.
- Rest: Take a break of at least 60 seconds between sets.
- Other exercises: To target more muscles, do wrist curls, reverse wrist curls and forearm extensions.
Be careful not to push too much. Stop if you feel pain or discomfort. Alternate hands between sets for balanced strength.
Fun fact! Captains of Crush grippers are a favorite brand for grip trainers and strength athletes.
Common Mistakes to Avoid during Gripper Exercise
Gripper exercises are must-dos for hand strength and endurance. But, one wrong move can be a setback. So, practice the right form and technique.
- Don’t start with heavy weight grippers – begin with low resistance
- Maintain a gap between your fingers when squeezing
- Keep your grip firmly locked onto the gripper handle – no wrist movements
- No sudden or jerky movements that can cause injury or affect your grip’s accuracy
Take rests in-between workouts and don’t forget to warm up. Pro Tip: Challenge yourself and enhance functionality by steadily increasing resistance.
Variations of Gripper Exercise
Gripper exercises are a great way to build hand and forearm strength. To get the most out of your workout, try different variations!
- Single-Gripper Exercise: Grip one gripper and squeeze it. Alternate hands for an even workout.
- Double-Gripper Exercise: Grip two grippers at the same time, either alternating hands or squeezing with both simultaneously. This is a greater challenge!
- Reverse-Gripper Exercise: Hold the gripper upside down, with the handles pointing down. This focuses more on the extensor muscles.
Varying your routine helps you build overall strength. So mix it up and make sure to include different types of gripper exercises each week. See how much stronger you get!