This well-known spring-loaded grip exerciser features individual finger keys and comes in three models, each offering a different level of resistance. The manufacturer has devised a series of routines that are relatively specific to climbing. Nonetheless, their value lies more in rehab and conditioning than strengthening. The design lends itself to detecting weaknesses and performing isolation work with an injured finger. For this type of work, Gripmaster advises holding each position for three to five seconds, and starting with one set of five to 10 reps, then gradually increasing to three sets of 30 reps. When you move to higher resistance, begin again with five to 10 reps and continue. Stop if you experience pain or fatigue.
While specificity is the number-one training principle, grip exercisers won’t work the forearms in the same way as climbing. Most grip trainers involve squeezing and using the forearms with positive movement, whereas climbing demands isometric (static) muscle contractions to resist the load of body weight. Additionally, the majority of grip trainers offer insufficiently high resistance for strength training, which lends them more to the function of injury prevention and general conditioning. However, there is an important distinction between grip “squeezers,” which work the flexors, and forearm extensor trainers. Climbing emphasizes the flexor tendons in the forearm, which are used for gripping, and it barely utilizes the extensors, which open out the grip. The result is that most climbers have chronically weak extensors, and thus extensor training is a good way to address imbalances and prevent associated injuries such as elbow and bicep tendonitis, carpal tunnel syndrome, and various hand and tendon pulley ills. Furthermore, if performed with high resistance, extensor training can be a powerful tool for improving strength.
After you have completed the Grip Training Exercises described above then it's time to reward your hands’ efforts with some rubber band finger extensions. Simply take a couple of medium strength rubber bands and wrap them around the ends of your fingertips and start extending and flexing your fingers until you feel a real good burn in your extensors on the back of your forearms – no need to count reps. One set should suffice, assuming you perform this until your extensors are fatigued.
I stopped wasting time with grip specific exercises, if I want to work the grip more I just slap on those fat gripz thingies on whatever, farmers walks, any pulling movement and so on + I also do nunchak swinging for upper body cardio and active recovery so when you’re good at it it also hits the forearms hard, specially the 8 figures. Also like to grab a lighter KB and twist it outside and inside so that the belly raises to horizontal, fat ropes and so on…oh yeah boxing bag clean hugs and carries too – where you don’t grab your hands and lock them but just hug the bag with your palms open.
|Chrome plated finished, metallic grip exerciser is fitted on a 75mm wide laminated base. Suitable for patients with very weak / infirm hand. Gives heavy resistance with Six detachable springs. The upper bar is calibrated in centimeters and is provided with a needle to mark & record the daily progress.|