During my own training to become a Certified Captain of Crush, I kept thinking that it had to be in the training. After several weeks of putting it off, I finally broke down one night (after a piss poor grip workout) and ordered the KTA Program. I was skeptical, but.Captains of Crush Training - training tips Now you’ve bought your grippers, it is vital you use them correctly to avoid injury. Farmers walk is the same action as crush grip, but walking with cylinders will pay off better than just training with grippers and having. Discuss training techniques, training equipment, injuries, routines, etc. About grip training. Grip strength is incredibly useful in everyday life, often the weak point for overall strength training, useful in sports like climbing and martial arts, and great for injury prevention. Taken further there is the sport of grip training, the most popular of which is closing Captains of Crush Grippers but also includes events like pinch lifts, hub lifts, blob lifts, sledgehammer and lever lifts, etc and their respective training tools. Types of grip strength. There are three main types of grip strength: Support, Crush, and Pinch. Support is how much you can statically hold ie holding a deadlift bar or fat grip handle. Crush is dynamically closing your hand such as grippers, grip machines, or barbell/dumbbell rollups. Pinch involves bringing your thumb and fingers together such as with a pinch block or hub pinch or a dynamic device like the titan's telegraph key. There are other divisions and subdivisions and types of strength that blur the category lines such as bending strength, wrist strength, lever strength, open vs closed hand, dynamic vs static, crimp, etc but are generally more advanced. Frequently asked questions. Why should I add grip specific training? What if I already lift weights? Grip training is an area that can provide huge benefits to your weight training (and general life) but too often is a limiting factor we have to work around. It will reduce dropped deadlifts due to failed grip and let you ditch the straps. Instead of hoping your grip keeps up with your deadlift get your grip ahead of your deadlift and never have to worry about it in the first place. Most things in the world aren't shaped like barbells. Grip strength will help you translate the power you build in the gym to many real world objects (as well as sports and martial arts and injury prevention). When you're moving awkward boxes around or carrying heavy stuff home what always gives out first? Don't let this happen to you. The training and implements are also a lot of fun and can be combined with barbell/bodyweight training and are pretty easy and cheap to get a hold of (or build). If you have/go to a gym you have some of the basics already. There's no other type of strength that you'll be able to show off more readily than grip strength, as well as more advanced feats of strength you can accomplish later on like tearing and bending things most people can't even make a dent in. And of course, big muscular forearms. The most visible of all the muscles you work so hard to build (along with the neck). Grip training is a lot more than just grippers (though the gripper is the most well known and actually one of the more technical strength exercises and can keep you busy for a long time). There are many aspects, exercises, techniques, and events to keep anyone interested. So is this just about squeezing grippers? Or lifting with Fatgripz? Not at all. Many jump straight to grippers as this is what people equate to 'grip strength'. However, grippers are a very specific type and just a fraction of grip training and involves more advanced technique and training. Most beginners actually shouldn't jump only into and limit themselves to gripper training and would do well to start with more basic grip strengthening available with common gym equipment using the program linked below.
This will give you a base of strength across all three types of grip strength and will greatly reduce your risk of injury. Jumping headfirst into only grippers may bring some quick short term goals (if you don't get hurt) but a more well rounded approach will get you further faster over the long term, expose you to and open doors to all the other grip events, and keep you healthier. They're a great tool and highly recommended even for beginners, but grip training is much more than that. Check out the wide range of grip exercises listed on these pages that cover just the basic exercises in the big grip training categories: (Dead links removed, gathering materials for new info. For now, know that for most goals you need to strengthen your wrists in two opposing directions, and train each type of grip strength.)What's a good beginner grip routine? A good beginner routine to build a base for more advanced grip training: http: //www. Since the program doesn't include any pics/videos here's a video demonstrating the first two exercises, the two hands pinch (you can use loose plates or make a pinch block but the idea is the same) and barbell finger rolls. Here are the Wrist Curls and Reverse Wrist Curls (The woman on the wrist curl vid doesn't keep her hand closed as much as we like. We're working on making a new video). What equipment do I need to start? The beginner routine above is recommended because it's a good program but also because everything you need is available in any gym or a home gym setup: a barbell and plates. You can build a ton of grip strength with nothing but a barbell and plates with one smooth side. If you don't have flat plates a pinch block or a piece of wood with an eyebolt will let you do the pinch part of the program. If you don't have a barbell dumbbells will suffice for a while. You will probably also want some chalk and/or gloves for the pinch training portion. If your gym doesn't allow chalk there are invisible alternatives like the Metolius Eco Ball and Liquid Grip. Some rubber bands for extensor training is also a good idea for long term hand health. What other equipment should I get? Once you've built up some base strength with the basics above you can start to branch out. One can take many routes and specializations, but here are some good overall 'first picks' beyond the basic gym tools. Fat. Gripz/Thick bar - attachable fatgripz are an economical way to add an open hand challenge to lifting a barbell. Loadable pinch block w/loading pin - allows smaller increments. Block weights - these are the sawed off ends of hex dumbbells and train your open hand at multiple widths. Gripper - small portable crush grip training available in fixed or adjustable varieties, see below for more info. Grip machine - a bit more costly than grippers but a great plate loadable way to increase crushing strength, advantages include low learning curve and no increasing resistance as you close like you get with gripper springs. Pony clamps - these spring loaded clamps are a great cheap way to train your dynamic pinch strength (ie your thumb). We're talking about heavy duty steel spring grippers that present a major grip challenge. There are a few answers to this. There are two main kinds of grippers, Torsion Spring Grippers (TSG) and Extension Spring Grippers (ESG). Extension spring grippers ESG like the Ivanko Super Gripper and Vulcan gripper usually have adjustable tension and have a relatively flatter resistance curve (ie they don't get more difficult towards the close nearly as much as TSG's do). The adjustability is great because they are economical (particularly the Ivanko), allow smaller resistance increments, and are compact (many many grippers in one). The flatter resistance curve is preferable to many as it builds more even strength across the entire grip ROM and also has a lower technique learning curve. These are a great option for anyone trying to gain general crushing hand strength. The Ivanko is a particularly flexible training tool because its resistance range and more parallel handles allow you to use it for pinching, two hand crushes, etc. The Vulcan is shaped more like a traditional TSG gripper so may have better carryover if you plan on training both but does cost quite a bit more. Torsion spring grippers TSG have one fixed spring and the resistance curve gets much harder as you close it. The big increasing resistance curve makes these grippers very 'technical' in that you need to focus on mastering form as well as employ some specialty training techniques to 'get the close' on higher grippers. While this makes them less ideal for someone simply looking for developing general hand strength quickly, it does appeal to those interested in the sport aspect. The standardized certifications, wide array of training techniques, and overall popularity creates a large community of enthusiasts you can tap into. The Captains Of Crush (COC's) are the most popular TSG grippers and have the most widely known certifications, so if you are looking to compete or get official certifications in gripper strength these are your best bet to start out with. The general advice for TSG's is to get one you can close a few times (for warmups/rep work), one you can just barely close, and the next one above that (for your goal gripper and for forced negatives). If you get serious about closing grippers you may find yourself collecting many grippers of various brands, however, as every gripper has a slightly different feel (small spring strength variances, resistance curve, width, handles, custom mods you make etc) all of which can be beneficial to your training, plus there are many certifications out there for other lines of grippers. In short, ESG for adjustability and developing even ROM hand strength quickly with a low learning curve. TSG if you want to compete/certify and get into the more technical training aspects of grippers. I got my first heavy duty gripper so I just start squeezing away now? No. First familiarize yourself with proper gripper technique. If you don't at best you won't make much progress and waste time, at worst you might injure yourself. Second, don't overdo it. Treat grippers like you would any weight training. You wouldn't start deadlifting multiple times a day every day right after getting your first barbell. Schedule out your training sessions 2- 3 times a week, keep it well rounded with non- gripper exercises, and progress gradually like you would with any other heavy exercise. How often should I train?
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