SEMI-MODERATED: Starting out with "real" hand grippers - what kind of poundage?

**hpr** · Posted On: 1/08/2008 5:53pm

I bought a trainer back in January 2006 to get me through the frustration of a shitty codebase I was working with at the time. Couldn't close it at all with my left and got maybe 5 reps (just blasting away as El Macho so nicely put it). By the end of the summer my work frustration had paid off and I could do a couple of sets of 30 with both hands and bought a #1. I could close it the first time with right and do a couple of reps and almost close it with my left.

Unfortunately I changed jobs quickly after that and I've stuck to maybe 10 reps with my right and 5 with my left ever since. Seems that I've reached the point from which on you really have to train to improve.

Funny thing though. I was surprised to notice that being able to pump the grippers pretty good does not translate that well into gi gripping. That **** requires a lot more stamina than insane gripping power.

Any ideas on how to develop that while not in the gym? Just holding my grip for as long as I can (or in sets of 3x1min maybe?) with the trainer?

**Deadmeat** · Posted On: 1/08/2008 6:31pm

For gi gripping, get a sandbag.

**Teh El Macho** · Posted On: 1/08/2008 6:38pm

Originally Posted by UpaLumpa

Closed the #1 with each hand out of the packaging.

Where the hell did I put that thing anyway?

When I purchased it I was about 195#'s and not doing any serious weight training or anything besides bjj.

If you buy a trainer, get at least a #1 too.

QTF.

Also, IronMind is now selling "helpers" that you can attach to a gripper and add about 22 extra pounds of resistance. I need to get that one (and perhaps the 1.5 CoC) since I'm having a hard time closing the gap from the #1 to the #2.

The helper is only $12 bucks, so why not.

http://www6.mailordercentral.com/iro...sp?number=1387

**hpr** · Posted On: 1/08/2008 6:48pm

Originally Posted by Deadmeat

For gi gripping, get a sandbag.

Please elaborate on this.

EDIT: googling helped. I'll have to look deeper into this.

**Teh El Macho** · Posted On: 1/08/2008 8:31pm

Originally Posted by hpr

Please elaborate on this.

EDIT: googling helped. I'll have to look deeper into this.

http://www.grapplearts.com/Grip-Strength-Training.htm <<< down to the bottom of the page

DieselCrew.com - Quick Grappler Sandbag Circuit

http://www.youtube.com/watch?v=xWH5YkMnkDY

And more...

http://www.youtube.com/watch?v=hzSInlfckGM

Ross Clip at mark 0:44

http://www.youtube.com/watch?v=kX2M-kb-TIE

ps... you can do towel chin ups or use towels/thick ropes as handles when doing bicep curls, tricep kickbacks or deadlifts.

**Deadmeat** · Posted On: 1/08/2008 8:38pm

Sorry mate, I should have been a bit more specific - I just didn't want to hijack the thread.

Here are two articles on training with a sandbag:
http://functionalhandstrength.com/ca...g_sandbag.html
http://www.dragondoor.com/articler/mode3/291/

Ironmind also sell sandbags:

Sandbag set
http://www6.mailordercentral.com/iro...sp?number=1390
Sandbag Shell
http://www6.mailordercentral.com/iro...umber=1390%2DA
Inner Sandbag
http://www6.mailordercentral.com/iro...umber=1390%2DB
and the complete sandbag training guide
http://www6.mailordercentral.com/iro...sp?number=1400

I hope that helps.

**Teh El Macho** · Posted On: 1/08/2008 10:28pm

Oh, hpr, I forgot to say. In grappling you need support grip more than crush grip. The moment you take the gripper to do reps as fast as possible without training for support grip, your support grip will invariably go away.

You can still use the CoC by doing static holds - grip the **** out of it and keep it closed for as long as you can. Take a 2-3 minute break and repeat. Another variation is to rotate your wrist as you hold the gripper closed. You can also do gripper strap holds:

http://www.youtube.com/watch?v=yx3yWKb3AeE

Deadmeat' post is right on with the sandbag thing. Also, you can integrate towels in your workouts as already mentioned. Towel chin ups, towel curls, towel deadlifts, towel shrugs, anything that makes you flex your wrist, elbows and/or shoulders while keeping a grip on the towel. Dumbell/kettlebell swings with a towel are also good (as at the beginning of this clip):

http://www.youtube.com/watch?v=St6jTNYJEmY

Get a 2" thick, 1 to 2 ft long dowel or metal pipe and tie a dumbbell to the end of it. Then try to do a curl while keeping the dowel/pipe horizontal (switching grips so that you do that with the dumbbell in front and behind you.)