Do Hand Grip Strengthens Work?
Here we did all our research about this question Do Hand Grip Strengthens Work? The key to overcoming these challenges may be right at your fingertips – literally. Hand grip strengtheners have long been hailed as a convenient and effective tool for improving hand strength, but do they actually work?
In this article, we delve into the science behind hand grip strengtheners and explore their potential benefits. From enhancing athletic performance to aiding in injury prevention, the impact of strengthening your grip may just be more far-reaching than you ever imagined. So buckle up and get ready to squeeze out the truth about hand grip exercises!
What is a Grip Strengthener?
A grip strengthener (also called a hand gripper or grip strengthener) is a compact and versatile tool for building the muscles in your hands, fingers, and forearms and increasing your grip strength.
Grip strengtheners come in various shapes and sizes, although you’re probably most familiar with the classic V-shaped device that consists of a metal torsion spring with two handles. The handles are ergonomically shaped and have a coating (usually made of silicone, high-density foam, or soft rubber) that provides comfort for your hands. Some also come without a coating, with knurled metal handles…
Like these bad boys from the Captains of Crush line
No coating. No problem!
Back to the technical stuff…one of the great things about grip strengtheners is that they are generally very affordable. The price may vary according to its features and quality, but they are generally very budget-friendly tools. Although you can opt for the really budget friendly options where the resistance is adjustable (so that you can save on purchasing multiple grip strengtheners), I have found these ones to be inferior in quality.
That being said, hand grippers, no matter the price or quality, are compact and lightweight, so you can take them everywhere you go and work on your grip strength while sitting on the subway or sipping your orange mocha frappuccino at Starbucks!
(knowing Starbucks, they’re liable to kick you out for doing this, though!)
Do Hand Grip Strengthens Work?
Do grip strengtheners work is a common question, and the answer depends on several factors:
- Are you using them properly?
- Do you understand their effectiveness and limitations/do you have “reasonable” expectations?
How to Use a Grip Strengthener
Using a grip strengthener is both incredibly simple (well, at least the theory of how to use one) as well as being somewhat complicated. Scour the Internet for any length of time and you’re bound to find a number of different hand gripper training programs as well as dedicated forums discussing the practice.
Without going into all of the nuances of “‘elite’ grip strengthener training” or “using your hand gripper to develop ‘crushing strength’”, let’s look at the basics of how to use your grip strengthener.
- Choose a resistance level suitable for you: If you are a beginner, start with light resistance. Then, gradually progress to more challenging resistance as you get stronger. This can translate to using a lower setting on an adjustable hand gripper or using the lower-intensity “Guide” or “Sport” Captains of Crush models.
- Warm up beforehand: As with any other exercise, this one also requires some warm-up. You can prepare by performing gentle stretches and rotations of your hands to include the use of Expand Your Hand bands (my preferred warm-up devices). This will increase the blood flow and prevent injuries.
- Use a proper grip technique: Take the grip strengthener, and hold it with your hand with your fingers wrapped around the handles. The grip strengthener should be placed in your palm at a 45-degree angle. Place it just above the base of your thumb. The rest of the fingers should be as low on the top handle as possible. Keep the fingers close together so you can create better tension.
- Compress the handles: Squeeze the grip strengthener with your finger and thumb. Make sure to apply equal pressure on both sides. The handles should touch together. Then, hold the grip for a few seconds. Slowly release. Do the same movement for the desired number of reps.
- Change hands: You should work both hands equally to avoid muscle imbalances. So, make sure to do an equal number of reps for each hand.
As mentioned above, this is a very basic “how to” of using hand grippers. To ensure that the answer to your question “do grip strengtheners work?” be sure to research specific programs and to consult forums (like the ones alluded to above) that best align with your grip goals.
Common Mistakes When Using Grip Strengtheners
There are a couple of things you should avoid when using your grip strengthener.
- The resistance level is wrong: This is one of the most common mistakes. Many people choose a grip strengthener that is not suitable for their physical readiness. If the resistance level of the grip strengthener is too low, the answer to your “do grip strengtheners work” question will most definitely be “….nah, man”!
- If the resistance is too high, you might strain the hand and forearm muscles and potentially cause discomfort and injury. You might also not be able to budge the thing and just say “to heck with grip training!” However, it’s still better to start with lower resistance (the one you feel comfortable with) and slowly build up to higher.
- Using the wrong grip strengtheners: You should choose a grip strengthener that’s not too big or too small for your hand. Otherwise, the workout will not be comfortable and effective. The size of the handle should be just enough to fit the four fingers, not more and not less.
- Truth be told, there are a number of different grip trainers designed to stimulate different parts of the hand (such as the Two-finger Utility Gripper). However, most of these are not designed for introductory grip training.
- Using grip strengtheners too often: Since it’s an isolated exercise that works only a few muscles in your forearm, it can lead to your forearms being fatigued if you do it too often. Just because they’re “only” grip trainers doesn’t mean you should treat your grip training differently than you would “upper body” training or “leg day”. Give your hands adequate rest!
The Effectiveness of Grip Strengtheners
Grip strengtheners are definitely effective for improving grip strength, especially for beginners. With proper technique and consistency in training, you will target muscles in your hand and forearm that are generally neglected by more traditional strength training methods.
Do grip strengtheners work all of the muscles in the hands and forearms? Which muscles do grip strengtheners work, exactly?
The squeezing of the hand when using a grip strengthener mainly activates:
These muscles stretch between the elbow and the various smaller bones of the fingers.
They are the primary movers during the compression of the grip strengthener, so they will be the ones that experience the most grip “gainz”.
The secondary muscle worked is the extensor digitorum communis. It’s located in the posterior (rear) area of the forearm. The function of this muscle is to extend the phalanges, the wrist, and the elbow. It is also responsible for separating the fingers as it extends them. It’s activated during the release phase of the movement.
These are only a part of the muscles of the forearm, so don’t expect miracles. Although you will increase your grip strength to a certain level, you will not develop a considerable amount of muscle mass.
Conclusion
In conclusion, hand grip strengtheners can be effective tools for improving hand and forearm strength. Studies have shown that regular use of hand grip strengtheners can lead to increased grip strength and overall muscle development. However, individual results may vary depending on factors such as frequency of use and proper technique. It is important to incorporate hand grip strengthening exercises into a well-rounded fitness routine to see the best results. Therefore, if you are looking to enhance your grip strength and improve your overall physical performance, consider adding hand grip strengtheners to your workout regimen today.
