Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
Having a strong grip is a lot more than just an advantage: it’s a necessity when it comes to strength training and fitness. Your grip can be the weak link in your performance, but with the best grip strengthener, there’s nothing to worry about. Hand strengthening tools are probably not the first thing that comes to mind when you think of gym equipment, but they can make a world of difference.
But why focus on grip strength so much? Well, it’s pretty simple: a solid grip improves your performance, dexterity, and prevents injuries. It doesn’t matter if you’re lifting weights, climbing, or just wanting to open a jar of pickles easily — it is a tool that can help you.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Captains Of Crush Grippers.
These grippers are made in the USA and have knurled aircraft-grade aluminum handles that were pioneered in 1995. The GR8 springs are exclusive to Coc grippers, and they’ll help you develop your grip strength to the max.
Our team of experts has tested over 70 grip-strengthening products from various brands (both popular and less known) and has selected 12 of the best ones for this list. The goal of this list is to show the most prominent grip strengtheners currently available on the market that your money can buy.
We’ve spent over 300 hours in total to properly evaluate each product across 5 key categories (grip, resistance, adjustability, durability, and price & quality). We’ll update this list as new products/challengers pop up on the market so that you, the reader, do not have to worry about getting the latest grip strengtheners available.
We’re going to jump into the grip strengthener reviews because we have a dozen to share with you! Let’s squeeze!
Top 12 Grip Strengtheners Reviewed
- Captains of Crush Grippers – Best overall
- Alpha Grips 2.0’’ – Weight bar grip
- Ironmind Hub-Style Pinch Gripper – For pinch grip training
- Ironmind Twist Yo’ Wrist – For wrist and forearm training
- The Xtensor – Reverse hand grip exerciser
- Ironmind Two-Finger Utility Gripper – Two-finger gripper
- Marcy Wrist and Forearm Developer – Forearm and wrist strengthener
- Dmoose Forearm Exerciser – Wrist roller with handles
- FitBeast Hand Grip Strengthener Workout Kit – Grip strengthening workout kit
- Prohands Gripmaster Hand Exerciser – Finger exerciser
- KDG Hand Grip Strengthener – Adjustable hand grip strengthener
- Vive Hand Strengthener Grip Ring – Ring grip strengthener
1. Captains of Crush Grippers – Best overall
Ironmind’s Captains of Crush Grippers are well-known and respected among athletes, weightlifters, fighters, and fitness enthusiasts in general. If you know anything about grip strengtheners or ever did any research on them, you’re probably already familiar with CoC.
- Gripper type: Coil gripper
- Material: Aluminum
- Handle knurl: Yes
- Resistance range: 60-365 lbs
These grippers are made in the USA and have knurled aircraft-grade aluminum handles that were pioneered in 1995. The GR8 springs are exclusive to Coc grippers, and they’ll help you develop your grip strength to the max.
The resistance range is impressive: it starts with 60 lbs for beginners and goes all the way up to 365 lbs, which means there’s no way you won’t be able to find the perfect level of resistance for yourself. If you’re a beginner, the knurling may feel slightly uncomfortable at first, but you’ll get used to it.
Photo by @chris_mac_fitness
You can either get a single gripper or buy them in sets. They’re more cost-effective in sets and you get some variety. There are several options when it comes to sets: Beginner, Men’s Set, Advanced, and King Kong, which has one of every CoC grip.
The spring on this gripper is exposed, which can be a problem because it can rust, and that can affect its performance. The exposed design is great for functionality, but be careful about storage.
All things considered, the CoC is the best grip strength trainer in the market, and it’s well-known for a reason. It is made precisely, its performance is consistent, and the resistance range is impressive.
Positives:
Made in the USA
Wide selection of resistance
Customizable sets available for purchase
Could be better:
Knurling may be uncomfortable for beginners
Exposed spring can rust
2. Alpha Grips 2.0’’ – Weight bar grip
These grips are designed to quickly transform any standard bar, dumbbell, or cable attachment into a substantial 2’’ thick bar, which can be a game-changer, especially for beginners who are just starting out with fat grips.
- Gripper type: Weight bar grip
- Material: High-density rubber
- Handle knurl: No
You may be looking at these and wondering, why would anyone put these rubber thingies on a bar? The answer is simple: they stimulate a network of muscle fibers across the hands, forearms, upper arms. The result? Accelerated muscle size and stronger grip.
These grip strength tools are suitable for a wide range of fitness levels, and anyone who wants to work on their grip strength can use them.
Photo by @swesarahb
They’re lightweight and easy to use, and their oval shape complements the natural curve of your hands, which makes them comfortable, but you need to be strategic about how you lift your equipment, because the grips don’t go all the way around the bar.
Since they’re made of rubber, it’s not unusual for them to have a scent, but they don’t have the usual rubbery smell. Instead, they smell almost coconutty, but in a strange, almost unpleasant way, and the smell lingers on your skin until you wash your hands. It may be a silly thing to notice, but users have been complaining about it, so it seems like an important thing to mention.
Positives:
Easily converts any standard bar into a 2’’ thick bar
Stimulates muscle fibers for muscle growth and grip strength
Can be applied to a wide range of equipment
Could be better:
Weird smell
The grips don’t encompass the entire bar
3. Ironmind Hub-Style Pinch Gripper – For pinch grip training
The Hub-Style Pinch Gripper is a dynamic and challenging adaptation of the classic Strongman pinch grip challenge. This one is also made in the USA, just like the CoC gripper.
- Gripper type: Pinch grip training tool
- Material: Solid steel
- Handle knurl: Textured crinkle finish
This 1-pound solid steel gripper gives you an opportunity to assess and improve your pinch grip strength. The design features a textured crinkle finish on the 2-7/8’’ diameter gripping surface and pays homage to the Strongman tradition, specifically recalling the iconic center hub of a deep-dish 45 lb steel plate that legends like “The Mighty Norseman” Karl Norberg once lifted as a warm-up.
This solid steel hub attaches to any carabiner, chain, or loading pin (that you need to buy separately) and provides the flexibility to swap out different plates and progressively challenge and build pinch grip strength. It can be used by everyone, regardless of their fitness level, because it can help start a grip strength journey just as well as it can provide an advanced challenge.
Positives:
Unique adaptation of the classic Strongman pinch grip challenge
Textured crinkle finish for better grip
Gradual strength progression with the ability to swap out different plates
Could be better:
Doesn’t come with a loading pin, chains, or a carabiner
4. Ironmind Twist Yo’ Wrist – For wrist and forearm training
This compact trainer is very simple and straightforward, so you may not think it can do much, but this is very effective for strengthening your grip and fortifying your arms.
- Gripper type: Roller-style
- Material: Polymer
- Handle knurl: Textured
- Resistance range: Dependent on user-added weight plate or loading pin
This is a 4-inch diameter roller that has a 4-foot climbing-grade accessory cord and a small snail clip. It’s designed to be simple and user-friendly. The Twist Yo’ Wrist connects to a weight plate or a loading pin and is meant to imitate the twisting motion similar to opening a tightly sealed pickle jar – one hand on the lid, the other on the base.
This design is pretty ingenious because it allows for both concentric and eccentric training.
Photo by @nikfortuny
The roller itself has a challenging surface, and that may not be exactly what Ironmind wanted. You want to be challenged, yes, but the surface is just too slippery even though it’s textured, so it’s not the most comfortable thing to use. However, it’s still usable and its portability and compactness make it extremely convenient.
Other than the fact that it’s slippery, it’s also a bit pricey for such a small and simple tool made of plastic.
Positives:
Very convenient
User-friendly
Durable climbing cord
Could be better:
Not the best value for money
The surface is slippery
5. The Xtensor – Reverse hand grip exerciser
The Xtensor is a very unique way to help you working on your grip strength, and apart from that, it can also improve wrist and elbow stability. Its design, however, as cool-looking as it is, does have some flaws.
- Gripper type: Reverse grip
- Material: Latex-free tension bands
- Resistance range: Custom tension level specific to each finger
This is basically a bunch of elastic finger bands interconnected into a grid system that allows you to customize tension levels for each finger. It facilitates a natural range of motion as the fingers extend and flex, and targets muscle tightness in the palms.
If you use the Xtensor regularly, it can help improve your fingers’ range of motion, prevent pain, and strengthen and stabilize muscles and tendons in the wrists and elbows.
This is a great idea, and it looks like something out of Star Trek, but if you use it regularly (like you should), it’s not going to last very long because the blue bands snap easily. You do get some extra ones in the package, but it’s highly unlikely that this will last you for more than a few months.
Another thing that may be an issue (not for everyone, though) is the fact that all of the finger holes are the same size, so if some of your fingers are really skinny, they will slide out of the holes.
It needs some work, but the Xtensor has a lot of potential.
Positives:
Innovative design
Customizable tension levels
Improves grip strength and addresses muscle tension in the palms
Could be better:
The bands are not durable
All finger holes are the same size
6. Ironmind Two-Finger Utility Gripper – Two-finger gripper
This little two-finger gripper is a fantastic way to target your strength development and work two or three fingers at a time, and since it comes from Ironmind, you can be sure of its quality.
- Gripper type: Two-finger gripper
- Material: Grip-Tech, aluminum handles
- Handle knurl: Textured handles
- Resistance range: 1-7
This is quite a departure from the conventional hand gripper design, and you might think it’s unnecessary if you have a larger gripper already. To be completely honest, this one isn’t as cost-effective as a larger gripper, but it’s very unique and has a good range of resistance.
The best thing about this gripper is how much attention you can give to your thumb. the IMTUG allows you to put some serious work into your thumb strength and make sure that the thumb actively opposes the movement of the other fingers during training.
This gripper is pocket-sized and soft-tissue-friendly. It’s made from Ironmind’s authentic Grip-Tech with ergonomically designed aluminum handles. If you already have Ironmind’s Captains of Crush grippers, this one will be a perfect complement to it, although it does have the same issue as the CoC – the exposed spring that can rust, so be careful how you store it.
Positives:
Targeted training that addresses specific training needs
Ability to put a lot of focus on the thumb
Compatible with CoC grippers
Pocket-sized
Could be better:
The spring is exposed and can rust
Not as cost-effective as a bigger gripper
7. Marcy Wrist and Forearm Developer – Forearm and wrist strengthener
Marcy’s forearm strengthener is designed to strengthen your forearms, wrists, and fingers and aims to target both flexor and extensor arm muscles. It’s innovative and can give you some results, but if you’re experienced and you want serious resistance, pass on this one.
- Gripper type: Forearm and wrist developer
- Material: Plastic
- Handle knurl: No
- Resistance range: 1-5
This forearm gripper weighs 1.2 pounds and its measurements are 14.5’’ x 6’’ x 7.75’’, which makes it fairly compact, and easy to use. However, it’s too easy to use – there are 5 resistance levels that are easy to adjust, but there’s not that much difference between them and none of them give strong resistance.
It is a decent tool if you’re a beginner and can’t work with a lot of resistance because you don’t have the strength for it, but for anyone experienced, it won’t be effective at all.
However, if the light resistance works for you, then you’ll be happy with the design because the grip is adjustable, so you can customize it to what fits you best, and the resistance level is easy to change.
The small red knobs provide a comfortable fit because they adjust the foam grip position to fit any forearm size. The developer itself is made to provide a fluid motion that strengthens your muscles (slightly) and contributes to improved grip strength over time.
If you use this with an effective gripper, you’ll probably see some great results, but as a standalone device, this one is going to be best suitable for beginners.
Positives:
Adjustable grip
Fluid motion
Focus on both flexor and extensor muscles
Could be better:
Resistance is too light for anyone other than beginners
The padding is not very comfortable
8. Dmoose Forearm Exerciser – Wrist roller with handles
Do you remember ever stopping a good workout because your wrists started hurting? Wrist strength may not be your primary focus when it comes to strength training, but weak wrists can have a big impact on your workouts because you can’t get the most out of them if you keep having to take breaks because of the pain/fatigue, which is exactly the reason why you should consider adding a wrist exerciser to your routine.
- Gripper type: Wrist exerciser
- Material: Polyvinyl chloride (PVC)
- Handle knurl: Textured
- Resistance range: Up to 100 lbs (snap-resistant nylon rope)
This wrist roller will help improve your wrist strength, increase blood circulation, and it will make your workouts more intense. It’s made of polyvinyl chloride and targets the forearm with an Auto Lock Rod system, which allows quick switches between forearm twister variations. The rope is made of nylon, and it is resistant to snapping. It is 50 inches long and can take up to 100 pounds.
This exerciser is not just a way to increase your strength — it can also be your physical therapist in a way, because it can reduce the risk of carpal tunnel syndrome, might help you to prevent wrist strains, and can significantly improve the mobility of your hands and wrists.
If you’re wondering who it is meant for, the answer is – for everyone who wants to work on their wrist and hand strength, because the increased strength can make your daily tasks easier. However, it’s particularly useful to musicians, golfers, and boxers.
Although it is a very good tool, there are things that can be improved, and one of them is the plastic clip that holds the rod in place, as it breaks relatively easily and doesn’t seem like there’s any way to prevent it. Another thing that can be an issue is the plastic grip: although there’s no issue with durability, it’s kind of slippery, especially if you’re holding it with wet hands, so keep that in mind.
Positives:
Durable nylon rope that is resistant to snapping
Resistance up to 100 lbs
Improves wrist strength, improves blood circulation
Could be better:
Slippery
The plastic clip that holds the rod in place is not durable
9. FitBeast Hand Grip Strengthener Workout Kit – Grip strengthening workout kit
This kit is a very affordable way to strengthen your grip, but it won’t be something that you will be able to use for a very long time, because the plastic the tools are made of feels a bit flimsy. It’s best to look at this as something that will introduce you to the world of grip strengtheners, so you can see what it’s all about, and then you’ll be able to move on to something sturdier.
- Gripper type: Grip strengthening kit
- Material: Plastic, rubber, stainless steel
- Handle knurl: Textured handle
- Resistance range: 22-132 lbs
All of the pieces in this kit are ergonomically designed and the contoured shape of the hand grips is really comfortable. The handle on the big gripper is textured and doesn’t slip, which is a big plus because plastic is known to be slippery.
The resistance ranges from 22 lbs to 132 lbs, which makes this kit suitable even for people who are recovering from hand and wrist injuries, because it can help with rehabilitation.
Photo by @slayer_layer
The springs are made of stainless steel, and the variable resistance means you can use this kit regardless of your fitness level. Almost everything in the kit is perfectly usable, except for the little ball that’s kind of small and won’t do much for someone with big hands and can be awkward to hold.
Overall, it is not a very durable kit that will be long-lasting, so it’s best for beginners and people who are going through rehabilitation.
Positives:
Ergonomic design for comfort
24/7 customer service
5 tools included in the kit
Could be better:
The ball is too small for people with big hands
The plastic is flimsy
10. Prohands Gripmaster Hand Exerciser – Finger exerciser
This finger grip strengthener will allow you to target each finger individually or engage the entire hand. It’s made of durable ABS plastic and santoprene, while the springs are stainless steel.
- Gripper type: Spring-loaded hand and finger exerciser
- Material: ABS plastic, stainless steel springs, santoprene
- Handle knurl: No
- Resistance range: 1-9 lbs
The Prohands Gripmaster is made in the USA and designed to improve strength, power, and endurance across the hand, wrist, and forearm. Of course, it can also be used for rehabilitation.
There are several models in this range, and the Gripmaster (which we’ll be focusing on) is the signature version. If you want something more suitable for beginners, you can go for the Via, which is the entry-level model, and if you like more of a challenge, then you can go for the pro version.
The Gripmaster-Rehab is another version of the signature model that has an added palm cushion and it’s the most comfortable one out of the entire range.
Photo by @robin_____was_here
The resistance goes from 1 pound to 9 pounds and the Gripmaster’s design ensures that stronger fingers can’t compensate for the weaker ones, which is important for balanced strength development. It enables the isolation of each digit and effectively targets finger strength development.
As far as the design goes, the only thing that would make it better is if the top of the buttons were textured or rubber-coated. They’re too smooth for your fingers to stay securely on all the time and they slip easily, which can be a bit frustrating.
There’s another thing that can be improved, but it’s not related to the tool itself: the return and refund policy. Basically, you can’t return this item and you can’t get a refund, which is unusual to see with online stores. It is obviously inconvenient, since if you haven’t seen the item in person, you can’t be sure you’re going to like it.
Positives:
Spring-loaded design for hand and finger strengthening
Quality materials used in construction
The design promotes balanced strength development
Could be better:
Not eligible for return or refund
The top of the buttons are too smooth
11. KDG Hand Grip Strengthener – Adjustable hand grip strengthener
This adjustable hand grip strengthener from KDG may look like any other gripper, but this one is a little bit different and has some great features that make your repetitions more comfortable.
- Gripper type: Coil type
- Material: Silicone
- Handle knurl: Textured
- Resistance range: 10-130 lbs
The first thing that’s great about this gripper is that you actually get two of them in a pack. It has a sleek black silicone exterior and feels comfortable in your hand. There’s no slipping or awkwardness, the gripper stays firmly in your hand even if you sweat.
Its best feature is the fact that it has smart counting. It’s a very straightforward and user-friendly mechanism that shows the number of repetitions you did. To start it, just press the button and it starts counting.
The resistance range is another great thing: it starts at 10 lbs and goes all the way to 130 lbs. It’s good for general exercise and can also be used for rehabilitation, because it’s very effective at targeting your forearm, wrist, fingers, and hand.
And let’s not forget that it can help conditions like rheumatoid arthritis and carpal tunnel. It’s designed ergonomically and the silicone is soft and durable. Silicone can be a hit or miss because it tends to show signs of wear and tear soon if it’s low quality, but this one is really nice.
It's not the most durable thing in the world, unfortunately, especially if you use it on one of the highest settings, but it’s still a practical and economical way to help your grip.
Positives:
Good range of resistance
Smart counting feature is very useful
Ergonomic design
Good-quality silicone
Could be better:
Not durable when used on highest settings
12. Vive Hand Strengthener Grip Ring – Ring grip strengthener
Vive’s grip rings are the epitome of simplicity and straightforwardness. There are no coils, buttons, ropes, or counters — just a simple silicone ring that you can use anytime and anywhere.
- Gripper type: Ring
- Material: Silicone nylon
- Handle knurl: No
- Resistance range: 10-60 lbs
This set comes with 6 silicone rings and their bright colors show the amount of resistance, which ranges from 10 lbs to 60 lbs. The design is focused on functionality and comfort. They have an ergonomic design with a 3.45-inch outer diameter and 1.75-inch inner diameter, which makes them ideal for average adult hands.
You can use these rings for all sorts of exercises, including crushing, pinching, and extensions. They are effective at targeting fingers, hands, wrists, and forearms. They will hold their shape over time, and you don’t need to be careful when using them.
You can use them straight out of the box, and because they’re not made of rubber, they also have absolutely no odor.
The package includes 6 rings, a nylon travel bag, and a manual, in case you need some further explanation on how to use them. They’re also backed by a 60-day guarantee. If we’re being nitpicky (which is reasonable for a review), the drawback would be the fact that they dry your hands out, so have a lotion on hand and apply some after you’re done.
You’ll also notice that the 50 and 60 lbs rings are pretty hard to squeeze and you’ll need to put some serious work into it if you want to use them, but it’s always good to have variety, and you never know when you may want some extra strong grip rings in the future.
Positives:
Simple design
No odor
6 rings included in the package
60-day guarantee
Could be better:
They dry the skin out a bit
Experts Who Contributed To This Article
Grip Strengthener: What Is It, Its Features
A grip strengthener is a very effective hand exercise tool that’s supposed to improve the strength, dexterity, and endurance of the muscles in your hands and forearms. If you’ve ever seen one of them in person, you probably noticed how compact and portable they are, but these practical little tools pack a punch, and they can offer serious resistance.
They come in a lot of different forms and usually have adjustable resistance that lets your grip progress gradually. This is particularly beneficial for people who use grip strengtheners for rehabilitation.
At its core, grip training equipment is made to target specific muscle groups in your hands and forearms. They often isolate and exercise individual fingers, which not only improves your grip, but also dexterity. Some of them will allow you to do exercises like pinching, crushing, and extensions — it’s not all about squeezing!
Another very important feature is their ergonomic design, which makes them fit comfortably in the palm of the hand. It’s a characteristic that’s most obvious when you’ve been using the gripper for a long time because it reduces fatigue.
You’ll probably first think of athletes when it comes to the people who mostly use hand grippers, and you are right – they’re very popular with athletes, but their uses go way beyond sports, because they can also help people who are dealing with arthritis, carpal tunnel syndrome, or tendon injuries.
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8 Types of Grip Strengtheners
Even the best wrist exerciser won’t do you any good if it’s wrong for you. Every person has different needs and preferences, so it’s great that grip strengtheners come in so many types. Each of them is effective in its own way, and understanding them can help you decide which one would be best for you.
1. Coil Type Grip
This one has a helical spring with handles on each end, and as you compress the handles, you’re working against the resistance the coil spring provides. It’s a simple tool that allows you to adjust the resistance and is suitable for general hand strengthening and rehabilitation.
2. Articulated Grip
This is the one you need if you want something that allows individual finger training. Articulated grip strengtheners, like the Prohands Gripmaster Hand Exerciser, have a design where each finger can be squeezed independently. They’re built with a series of springs that separate the contact patches from a central platform and enable a more targeted and effective workout for each finger.
3. Fat Bar Gripz
These are cylindrical handles that are designed to increase the diameter of standard barbells, dumbbells, or other workout equipment. They have a wider circumference than regular bars, which forces your hands to exert more effort to hold onto them. By using these, you engage more muscles in your hands, which intensifies your grip strength training.
4. Two-Finger Grip
A two-finger grip targets your fingers individually by isolating and exercising two fingers at a time. Usually, they have adjustable settings for different fingers and are mostly used by musicians, climbers, and people who need to improve strength and dexterity in specific fingers.
5. Reverse Grip
A reverse grip strengthener will encourage you to use it with an unconventional grip, emphasizing the extensor muscles of the hand and forearm. It helps balance the strengthening of opposing muscle groups and promotes the health of your hands and forearms. It’s especially useful at preventing imbalances caused by frequent gripping motions.
6. Digital or Smart Grip Strengtheners
Who knew a gripper could be high-tech? Digital and smart grip strengtheners have features like resistance adjustment, performance tracking, and digital displays. They let you track your progress, set goals, and customize your exercises.
7. Hand Exercise Balls
For those who value simplicity, exercise balls will be a great choice because they’re familiar, straightforward, and effective at building hand strength. There’s not much to them – you just squeeze and that’s it. They come in various resistance levels.
8. Wrist Rollers
Wrist rollers consist of a cylindrical rod with a rope or chain attached to one end, and a weight on the other. To use a wrist roller, you hold the rod with both hands and roll the weight up and down by twisting the rod using only your wrists. This mostly targets the muscles in the forearms and wrists and improves grip strength and endurance.
Our expert Oleksiy Torokhtiy noted:
“Experiment with different grippers to target various muscle groups and improve your hand strength overall. You can also perform grip exercises in different positions, like standing, sitting, or kneeling, to engage muscles from various angles.”
Things to Consider When Choosing a Grip Strengthener
Other than choosing a type, there are also a few characteristics you should pay attention to if you want to make sure your grip strengthener will work for you. Don’t look at it as just a tool – it’s an investment in your hand strength, dexterity, and overall hand health, so you really want to make best choice.
1. Personal Needs
What do you want to get out of a grip strengthener? Do you want to improve your grip for a particular sport or do you need something to complement your rehabilitation process? For example, climbers and musicians will probably prefer a two-grip strengthener because they need to target their fingers individually, but someone recovering from an injury may choose a coil type.
2. Size/Convenience in Use
A good hand grip trainer should be practical and convenient, especially if you’re on the or if you travel a lot. Some of them can be bulky, so think about where you want to use your gripper and how often you’ll use it.
3. Adjustability (Resistance Level)
This is very important for progressive training. If you’re a beginner, you should start with lighter resistance and increase the tension as your strength improves. Some grip strengtheners offer a wide range of resistance levels, which is great for long-term use.
4. Durability
Compared to a lot of other fitness equipment, grip strengtheners are relatively inexpensive, but you still want to get one that’s durable and that will last you a long time. Look for high-quality materials and choose a brand known for their high standards.
5. Comfort
Your grip strengthener needs to feel comfortable in your hand so you can use it without distractions. Ergonomic design is your best bet here because it can reduce the risk of injury and make the exercise more enjoyable. Also, look for textured handles or silicone and rubber coating to make your grip more secure. If you can, try to test a few different models before making a purchase.
How to Use a Grip Strengthener?
Using a grip trainer is easy: you just squeeze it repeatedly and that’s it. However, believe it or not, there can be more to it than just squeezing, and there are ways to improve your training.
The first thing you need to do is warm up – you should prepare your hands and forearms with gentle stretches and rotations. If you’re using a coil-type grip strengthener, focus on controlled contraction and extension of your entire hand and make sure to engage both your palm and fingers. Do a combination of rapid short bursts of contractions and slow squeezes to engage different muscle fibers.
If your choice is an articulated grip strengthener, you want to do dynamic movements that mimic real-world activities, like opening jars or turning handles.
The two-finger grip can be improved even further if you isolate each finger’s movement and concentrate on both closing and opening movements. Place the gripper between specific pairs of fingers and squeeze them.
A reverse grip can benefit from emphasizing the extension of your fingers against resistance and targeting extensor muscles on the back of your hand. You can also try adding a digital or a smart grip strengthener if you want real-time feedback.
Whatever you choose to do, remember that progress comes from being consistent, but you also need to pay attention to your body and avoid overtraining. You don’t need the strongest hand gripper in the world – you need the one that works for you.
Make sure to allow yourself some time to rest between training sessions and slowly increase resistance as you feel yourself getting stronger. Lastly, focus on quality over quantity to prevent injuries.
Tips From the Champ
Olympic Weightlifting Champion
5 Benefits of Using a Grip Strengthener
Having a strong grip and robust forearms can have a lot of benefits in different parts of your life. It’s not just about being physically strong – you’ll be able to do everyday things more easily, like playing instruments or even typing on a keyboard. A strong grip is essential in sports like weightlifting, can be a sign of good overall health, and can protect you from hand injuries.
As you age, the strength of your grip declines, so using a grip strengthener is an ideal way to maintain it because having strong hands will make it easier for you to remain independent. Additionally, having a strong grip is associated with better cognitive function, while a weak grip can be a sign of cardiovascular disease. Hence, it really does have a meaningful impact in so many parts of your life and can also affect your future.
Let’s get into more details on what a grip strengthener can do for you.
✅ Better Hand Dexterity
Grip strengtheners are great at targeting the intricate muscles of the hands, fingers, and wrists, which leads to improved dexterity. This is going to help you in anything that requires precision.
✅ Injury Prevention and Rehabilitation
Strong muscles around the hand and wrists are a natural shield against injuries and conditions like carpal tunnel syndrome. A grip strengthener can help those who are recovering from hand-related injuries because they promote quicker recovery, and those suffering from wrist pain.
✅ Improved Performance in Sports
A strong grip contributes to better control in sports equipment and reduces fatigue, both of which can increase your overall performance. Just ask any martial artist, weightlifter or a rock climber — they understand the importance of a secure and firm grip better than anyone else.
Our other expert,Ernesto Mendez, shared his experience:
“I have benefited greatly from strengthening my grip, especially after an injury I had two years ago while weightlifting. For me, having a strong grip is a big measurement of improved performance and functionality. Advantages of using a grip strengthener is the massive development of strength and minimizing probability of gripping injuries. Disadvantage is the inconvenience of carrying the device to training sessions and if not progress well it could lead to overuse hand and wrist injuries and pain.”
✅ Less Risk of Musculoskeletal Issues
If your forearms and hands are strong, they will provide stability to the entire upper extremity, reduce the strain on your joints and minimize the likelihood of conditions like tennis elbow or golfer’s elbow.
✅ Improved Focus and Less Stress
Grip strength exercises can have a great influence on your mental health because their rhythmic, repetitive nature contributes to better focus and a sense of relaxation.
Our expert Jacek Szymanowski noted:
“I only played a bit with grip strengtheners only because I found out that thanks to my JUDO training since I was a kid I developed quite ;-) strong grip. What I also find out is that grip strength is very important, highly underrated and should be included in every men’s training plan. Don’t have any background or specific tools? Grab fat bars and barbells, lift heavy, treat your grip muscles like any other muscle you train and… thank me later.”
4 Tips to Improve Your Grip Strength
Improving grip strength is not limited to just athletes – it’s good for everyone because it improves your health. Apart from using a grip strengthener, there are a few additional things you can do to make this process even more effective. Even cardio can be good for preserving grip strength (it is good for everything yeah? 🙂 ), so don’t limit yourself to just one tool or just one workout.
1. Full-Hand Exercises
Do exercises that engage your entire hand: fingers, hands, wrists, and forearms. This way, you’ll develop your hand strength in a very well-rounded manner.
2. Be Consistent
Set a routine and stick to it. Regular practice is vital to developing grip strength, so dedicate some time to it specifically.
3. Use Stress Balls for Recovery
Use stress balls along with grip strengtheners. Squeeze them during recovery phases to keep your hands flexible and relieve tension. This is especially important if you’re using grippers for rehabilitation.
4. Rest
Recovery is important for any muscle group, and your hands are no exception. Take a break for a day or two every week and let your muscles rest.
Tips From the Champ
Olympic Weightlifting Champion
FAQ
Do grip strengtheners really work?
They sure do. They’re very good at improving the strength of your hands as well as dexterity and overall muscle development. They’re beneficial for everyone, but especially for athletes, musicians, and people recovering from hand injuries.
Do grippers build forearms?
Yes, and they do so effectively. The repetitive motion of squeezing the hand grip strengthener engages the muscles in your forearm and promotes muscle development.
Can I use hand grippers every day?
Not the best idea. Your muscles need time to recover from the training sessions, so take a day or two every week to allow them to rest. If you insist on using them too often without paying attention to volume, you risk injuring yourself.
Can hand grippers build biceps?
Nope. Grippers focus on your hands, forearms, and fingers and their impact on your biceps is minimal. If you want to build your biceps, do exercises that target them (like curls) because that’s what is going to help them grow.
Conclusion
That’s all there is to say about the best hand grippers! If you don’t have a grip strengthener already, this is your sign to run out and get one. They’re incredibly effective and can do wonders for the health of your hands.
A strong grip correlates with overall body strength and, if you’re an athlete, it can help you immensely. If you don’t know which gripper to go for, we recommend Captains of Crush Grippers. Ironmind nailed it with these and they’re absolutely amazing!
What do you have to say about this? When and why did you start using grip strengtheners? What grip strength equipment do you use? How has it improved your grip strength? Do you have any tips for beginners?
Leave your opinions and comments below!
Squeeze out!
Also read:
References:
- Howard E. LeWine, “Grip Strength May Provide Clues to Heart Health,” Harvard Health Publishing, https://www.health.harvard.edu/blog/grip-strength-may-provide-clues-to-heart-health-201505198022 (accessed November 13, 2023).
- Jedd Pratt, Giuseppe De Vito, Marco Narici, Ricardo Segurado, Jackie Dolan, Judith Conroy, Colin Boreham, “Grip Strength Performance from 9431 Participants of the GenoFit Study: Normative Data and Associated Factors,” GeroScience 43 (2021): 2533-2546, https://link.springer.com/article/10.1007/s11357-021-00410-5 (accessed November 13, 2023).
- Jenny M. Dorich, Roger Cornwall, “Evaluation of a Grip-Strengthening Algorithm for the Initial Treatment of Chronic, Nonspecific Wrist Pain in Adolescents,” Journal of Hand Surgery Global Online 4, no. 1 (2022): 8-13, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8991628/ (accessed November 13, 2023).
- John Cronin, Trent Lawton, Nigel Harris, Andrew Kilding, Daniel T. McMaster, “A Brief Review of Handgrip Strength and Sport Performance,” Journal of Strength and Conditioning Research 31, no. 11 (2017): 3187-3217, https://journals.lww.com/nsca-jscr/fulltext/2017/11000/a_brief_review_of_handgrip_strength_and_sport.29.aspx (accessed November 13, 2023).
- Richard W Bohannon, “Grip Strength: An Indispensable Biomarker For Older Adults,” Clinical Interventions in Aging 14 (2019): 1681-1691, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778477/ (accessed November 13, 2023).
- Rongtao Jiang, Margaret L. Westwater, Stephanie Noble, Matthew Rosenblatt, Wei Dai, Shile Qi, Jing Sui, Vince D. Calhoun, Dustin Scheinost, “ Associations between Grip Strength, Brain S, and Mental Health in > 40,000 Participants from the UK Biobank,” BMC Medicine 20, no. 286 (2022), https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02490-2 (accessed November 13, 2023).
- “What Your Grip Strength Means for Your Overall Health — And Exercises to Improve It,” Cleveland Clinic, https://health.clevelandclinic.org/grip-strength/ (accessed November 13, 2023).
- Photos made by Torokhtiy Media Team, Canva.
Why Trust Us?
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- Reviewer
Experience: 26 years
Best Results: Snatch - 208 kg,
C&J - 240 kg
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.