I can’t remember when I first bought myself a pair of
grippers, probably 4 years ago I bought a cheap ‘fitness’ pair off trademe
(NZ’s version of ebay). These were cheap, weak and totally useless for my
training. I remember doing 2-3 sets of 50 each hand while I watch TV. I
eventually gave one away, and threw the other in a corner not bothering with
them again.
About a year later I came across the CoC (Captains of Crush) grippers from
Ironmind and decided to buy some gear off their website. Among other things I
bought myself the trainer (100 lb close) and the number 1 (140 lb close). These
grippers are not made for ‘toning’ they are for strength training, and should
be treated like weight training for the hands. The grippers are very simple but
well made, they feel quite comfortable to use and I can’t fault the design or
workmanship.
Closing the number 2 |
Using some very basic programming they suggested I was
quickly able to close the number 1 for sets of 5. I would start with 1-2 sets
of five with my old cheap gripper as a warm up, then 2-3 sets of 5 with the
trainer, followed by sets with the number one, finishing either with sets of
five on the trainer or some lockouts closing the number one (5 -15 seconds).
The sets with the number one started with 2-3 reps and sets, eventually
building up to 5x5.
Following this I bought the number two gripper (195 lb
close). Went I first got this gripper I could only close it slightly past half
way. To build up to closing it I would warm up with sets of 5 for the trainer
then 1-2 sets of five with the number 1 followed by 3-5 singles attempting to
close the number two. I would then finish with sets of 5 with the number 1.
Currently I can do 2-3 singles with each hand closing the number 2, but only on
a good day, if I’m tired, beat down or worn out I can’t quite make the close.
Almost got the close on the number 2 |
Ideally I would program these grippers twice a week, but
my main (grip) focus right now is on the one arm towel hang, climbing my campus
board and one arm finger tip push ups. So currently I throw in the grippers
whenever I have time and am feeling good.
To sum up these are excellent pieces of training
equipment which you should treat as weight training for your hands. They are
very well made and a great addition to your training. However they should not
make up the entirety of your grip training. They do not directly transfer to
isometric grip strength (unless you’re performing lockouts), so throw in some
hangs and fat bar lifting for a more rounded grip strength. And don’t forget to
train the extensors.