Gripper Training

[Mike]

I've recently been training with some heavy duty torsion grippers in order to improve my grip. Will intense training like this cause long term damage to my hands. Some of these grippers are really tough, especially the higher levels!

[rbibbs]

MHO, subject to correction/refutation by more-knowledgeable contributors:

For a flex-release exercise like your grippers, the curve of performance (Y-axis) vs 'training intensity' (X-axis) is going to be hyperbolic, with the apex location (both X and Y) defined by your innate physiological response to overstress.

Isn't it possible to train any structure to the point of damage? Those with stronger regenerative endocrinology will experience greater performance gains before the curve drops off, but it will always drop off if a linear, unmoderated "intensity" curve is assumed. The trick to making 'intense training' productive lies in the moderation.

There is the matter of imbalance to consider. Grippers only work flexors. Aren't extensors likely to start feeling "left out", and grumble?

Rick

[admin]

Mike,
I used to train with the COC grippers, then put them aside for quite a spell when I started training with Clubbells. Picking them up some time later, I was pretty suprised at how much stronger my grip had become. Without trying to target my grip in any way, just doing the basic CB exercises (plus ABCs) has taken my grip to a whole new level.
If you regularly train with, say, 15 pounders, just try doing simple stuff like swings and pendulums with the 20s and watch what happens to your grip! The only danger would probably be underestimating your handshake and hurting your friends. :wink:
-Michael

[Mike]

MHO, subject to correction/refutation by more-knowledgeable contributors:

For a flex-release exercise like your grippers, the curve of performance (Y-axis) vs 'training intensity' (X-axis) is going to be hyperbolic, with the apex location (both X and Y) defined by your innate physiological response to overstress.

Isn't it possible to train any structure to the point of damage? Those with stronger regenerative endocrinology will experience greater performance gains before the curve drops off, but it will always drop off if a linear, unmoderated "intensity" curve is assumed. The trick to making 'intense training' productive lies in the moderation.

There is the matter of imbalance to consider. Grippers only work flexors. Aren't extensors likely to start feeling "left out", and grumble?

Rick

Sorry, I only speak english! :D

[bob_stra]

If you're careless, yes. Hell, I managed to hurt myself using those cheap, dime store grippers. You know the ones - they give them to old women ;-)

Grippers only work one set of muscles. A glorious way to discover the "joys" of tennis or golfers elbow.

I don't know if this is of interest but I recently found a slew of cool grip exercise over at http://www.ironmind.com/griptip7.shtml
You should consider adding some of them to balance out the forearm flexors / extensors.

*note - I'm assuming 'torsion grippers' work like standard grippers. There are some devices out there that are like opening a closed jar - one hand moves opposite to the other. Those would be ok, as long as your varied directions / angles.

[Jay76]

Hi

I do a lot for my grip. Brick lifting, 1,2,3 finger deadlifts, pullups, nail bending, grippers, lockouts, farmers walks, thick dumbell work and clubbells, pinch gripping.

I find its just really important not to max out often and throw in rest days and try to seperate your sessions. Dont' do grippers and clubs in the one seesion. Clubs in the morning, grippers at night, etc. You might need to throw in extra rest days here and there for your grip.

Try to seperate wrist work ( wrist curls, clubs, bricks, nail bending ) with more grip work ( grippers, pullups, pinch gripping, thick dumbell work )...

If you want a bad ass grip...grippers, clubbells and pinch gripping are the way to go!!.

Jay :twisted:

[admin]

During the recent CST Delta Seminar, we were all treated to a preview of Coach Chomycia's Catch as Catch Can routines. Guaranteed, this will take the aspiring grip-meister to new heights. Great and clever stuff for real world grip sophistication. You'll have to see it to believe it. The teaser preview was eye-opening. :shock:

[Dan Chomycia]

Mike,



Will intense training like this cause long term damage to my hands. Some of these grippers are really tough, especially the higher levels!

Although I don't think that scientific study has been done yet, I may be able to put your question in perspective.

Many Professional Strongmen have injured themselves in an attempt to get stronge. When they heal they then understand how they went to far, and still get stronger.

There is a real risk for people like us when we do this type of training. But like all training, we need to be patient and tread cautiously while still pushing the envelope.

The only advice I can give you is to follow a program of incremental progression instead of trying to accomplish the feat.

Good book to read "The Spiritual Journey of Joseph Greenstien" it is inspiring and informative on this subject.

I general if you hear some noises coming from your hand then you should stop.

To release the tension that accumulates in the hands, I suggest you go through your entire ROM with Warrior Wellness (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.rmax.tv/warrior.html)and pay special Attention to your hands.

Also here is a link to a example exercises (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=1960&highlight=)I just described for someone on another post.

Talk to you soon!

[Shaf]

Doing an assortment of hand and wrist exercises tends to be synergistic. Many have mentioned a positive result when using clubbells. Clubbells work the wrist and the static grip extensively.

Doing a variety of grip feats develops a nice all around level of hand and wrist strength. Those interested in this sort of thing would be advised to got to www.gripboard.com and become a member of the forum there. Those guys are grip fanatics.

Don't neglect the weirder stuff like nail and rod bending, either.

A warning: Grip strength takes a while to build. Attempting to go too fast or to do too much tends to lead to injury.

SS