Strength
Hand Grip
Build crushing forearm power and improve your functional life through targeted grip strength training.
How to perform.
Follow the sequence — setup is half the lift.
Select a hand gripper with a resistance level that allows you to complete 10 to 15 repetitions with proper form.
Place the bottom handle of the gripper against the base of your thumb and wrap your fingers around the top handle.
Squeeze the handles together with a steady, controlled motion until they touch or nearly touch.
Hold the closed position for one second to maximize peak muscle tension.
Slowly open your hand to return the handles to the starting position without letting the tension drop abruptly.
Complete the set with one hand before switching the device to the other side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using a resistance that is too heavy to allow for a full range of motion
- Performing repetitions too quickly and relying on momentum rather than muscle fiber recruitment
- Neglecting the eccentric or opening phase of the movement by letting the gripper snap open
- Allowing the wrist to collapse or bend excessively during the squeeze
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.