A Basic Workout

 Working out with grippers may seem strange at first. I mean, how in the world are you supposed to progress with these things? Unlike a barbell, you can't add or subtract weight, you're basically stuck with a spring that takes a certain amount of strength to close, and you can either close it or you can't.

 I highly recommend starting out easy for the first few 2-3 months to let your muscles, tendons, and skin adapt to what you're doing. You may think you have tough hands, but please, don't push your luck. If you suffer an injury early on and don't let it heal properly it could give you problems for a very long time. I would also recommend staying away from doing negatives with a gripper you can't yet close, at least until you've toughened everything up, I'll talk about negatives later on. We need to walk before we run, so assuming you've bought at least 2-3 grippers this workout can be adjusted. I'm going to use the Heavy Grips grippers as an example. I will assume the HG200 is tough for you to close as well.

HG100 x 8-12 reps
HG100 x 8-12 reps

HG150 x 3-5 reps
HG150 x 3-5 reps

HG200 x 1 Attempt


 This is a super basic workout and it should also make you realize that your hands probably weren't as strong as you initially thought. You can do this workout 2-3 times a week and you should see a major improvement in strength fairly quickly. Once the HG100 starts feeling easier to close just increase the reps by 1-2 per week and do the same with the HG150. After just a few weeks you should be closing the HG200 consistently. Congratulations! Once you start closing the HG200 just add it in the workout for reps instead of making an attempt since you can already close it. Here's what your next workout might look like:

HG100 x 15 reps
HG100 x 15 reps

HG150 x 5-8 reps
HG150 x 5-8 reps

HG200 x 3 reps

HG250 x 1 Attempt

 At this point, the HG100 will be very easy to close. Just stick with it until you can close the HG250 and then move up and start your workouts with the HG150. After a few months of this training you can add in timed holds or negatives instead of making an attempt at your goal gripper. I'll talk about those things in my next post concerning advanced workouts.

 If you're like me, you may find that when you first begin your workout your fingers pop or crack. This seems to be a pretty normal thing. Just use a gripper that's easy for you to close to warm up with before your workout. I prefer to jump right into my workouts slowly, taking my time to let my muscles get warmed up.

 Before I close this post I want to talk about "setting a gripper". To set a gripper is to position it properly in your hand. Straighten your forearm in front of you while keeping your wrist and hand in line and make a fist. Notice that the first knuckles on your fingers will only bend so far. This is important to know. If the gripper is not properly established in your hand you may not be able to fully close it no matter how strong you are. Here's how I "set" my grippers: Open your hand and spread your fingers. You'll notice a crease on your hand that starts below your pinky and curves toward your index finger. Looking at where that crease starts, imagine a straight line across your palm. This line should be directly behind those first knuckles in your fingers. If you press hard where this line is you should be able to feel them. This is typically where I position the handle in my hand. Next, you'll want to position your thumb so it it pointing forward, making your thumb muscle bulge out. This bulge will help keep the handle in your hand and from slipping around. You can also work this muscle to increase size and strength, which could help alleviate any pain you may experience from tough workouts. The gripper is now "set" to close. You may find, if you have short fingers as I do, your pinky finger may not reach the opposite handle. Using your off-hand, give the handles an extra squeeze with your thumb and index finger; just enough to get your little finger to the handle. You're ready to go!

 So now you should have a basic understanding of how to workout with grippers. The important thing to always remember is that you need to start off easy and build up slowly for the first 2-3 months. This should build your confidence as well, which is also important. In my next post I'll go over a more advanced routine to help you keep closing those grippers.

                                  This is where I usually position the gripper in my hands. Notice my pinky comes up short.

                                Your pinky should be about half on and half off the bottom of the handle for maximum leverage.