Captains of Crush Grippers: Training with Hand Grippers and Other Frequently Asked Questions". Archived from the original on 2009-01-20 . Retrieved 2009-01-24.

a b "Captains of Crush Grippers: Rules for Closing and Certification". Archived from the original on 2009-01-20 . Retrieved 2009-01-24. In subsequent models, IronMind continued improving the accuracy, durability and appearance of the grippers. [14] At the end of 1990, IronMind introduced the "Silver Crush Gripper", which had chrome-plated handles and springs, a uniform knurling pattern, and the same three models of increasing difficulty as the first group: the No. 1, No. 2 and No. 3. Leading grip-strength figures as Richard Sorin and John Brookfield were early users. [15] Design [ edit ]

Will The Grippers Hurt My Hands?

Outside of the premium resistance, I was happy to find that the 100-pound Trainer felt as sturdy on my last day as it did on the inaugural session. The spring easily held that power, and I didn't feel it suffered from weakened performance after multiple uses. What's Less Than Ideal About the IronMind Captains of Crush Series? You can easily bite off more than you can chew with these hand grippers. These are one of the best ways to develop bigger forearms. Farmer's carries and static holds of 20-60 seconds allows for high loads, high tension, and high blood flow. My forearms went through their biggest transformation as a 19 year-old on a deadlift-intensive program. I gained over an inch that summer by simply deadlifting like a man for the first time. Low-to-Moderate Grip Tension Through Range of Motion Ironmind now has 11 different gripper options, but the core grippers are the #1, #2, #3, and #4, which range from 140 pounds of pressure to close to 365 pounds of pressure. Only 5 people in the world are documented to have closed the #4. Currently, 5 of the options are “tweeners” to help you bridge the gap from one gripper to another, like the No. 1.5 to help you go from the #1 to #2. Which Captains-of-Crush Gripper Should I Start With? Maximal strength requires maximal holds, which I'll define as four reps or less, or 10 seconds or less of a static hold. Hi Hank, thanks for sharing. I would change your strategy. I would try to close them every day for 2, to 3 different sessions. To build strength, we want to keep your neuromuscular system fresh, so only doing a couple closes each hand, then waiting until later in the day is more effective than doing them for 5 minutes a few times per week like you would a normal workout. I recommend to keep them in your briefcase so that you can easily access them. In as little as a week, or two following this protocol, you should be able to close it. Also, using the proper gripper position by aligning the handle in the middle of your palm and using the other hand to slightly close the other handle so your fingers can wrap around it as I show in the video can make a big difference. Finally, getting the “Sport” may help you practice your form so that you can more effectively close the Trainer if for some reason you are unable to close the trainer in a week, or two.

Are you training the rest of your body, but neglecting your hands? Are you losing lifts and giving up ground to your competitors because your grip strength lets you down? You can turn your grip strength around and the first step is very simple: shake hands with a Captains of Crush Hand Gripper. Pinch gripping involves squeezing the extended fingers towards the thumb without flexing individual digits, such as you'd experience holding a textbook. Open-Hand

A genuine IronMind CoC Silver Bullet weight may either be an IronMind CoC Silver Bullet Disc or an IWF or IPF certified (calibrated) 2.5-kg plate. Reverse Biceps Curls Reverse curls need no real introduction. I like a mixture of medium and high-rep sets: some strength work at 4-8 reps and focus on a pump at 12-20 reps. It's important to attempt to extend the wrist while curling the weight as this makes the extensors work more actively.

This summer while I was training with a 24 kg (53 pound) kettlebell, I could barely do 10 single-arm snatches in a row. Independent of the timekeeper, a referee (whose sole responsibility is the assure that the rules regarding placement, hand position, ect. are being followed) must officiate the attempts. I've personally suffered through four partial or full elbow ligament tears, so my elbow and forearms are a scarred mess. When you have a trashed joint, it'll let you know in a hurry when stress levels increase. Considering those are very different goals, you need to make sure the training is specific. Think of it like powerlifting versus bodybuilding – different goals with different training methods. In 1995 IronMind released the Captains of Crush Grippers, which pioneered the use of knurled, aircraft-grade aluminum handles, [18] which made the grippers lighter and provided a more secure grip. [19] Over the years, IronMind has advanced the precision, durability, and appearance of the grippers, but their basic design has remained consistent since 1995, with milestones including the introduction of its proprietary GR8 springs in CoC Grippers in 2005. [20] Models [ edit ]Hit the wrist roller or wrist curls hard, to failure, for 3-5 sets somewhere in the 15-30-rep range. a b c d "Captains of Crush Grip Highlights". Archived from the original on 2009-06-18 . Retrieved 2009-01-20. In 2008 IronMind was criticized for changing the rules on how it certifies people who have closed its Captains of Crush No. 3, No. 3.5 and No. 4 Gripper. [40] The company decided the official starting position for any attempt must be demonstrated by fitting the short side of a credit card between the handles of the gripper before it is closed. However, some competitors protested against the new requirement claiming their hands were too small to achieve the new requirement (a small hand making a grip will create a smaller gap between the handles than a larger hand).

Add three reps to all of your barbell assistance exercises and use a fat grip. Romanian deadlifts and rows are well suited here. Forearm SizeIn 1993, Ironmind developed an aircraft-grade aluminum gripper called Captains-of-Crush for serious strength athletes and strongmen as an alternative to the cheap plastic variety common at the time. My muscularity has also improved as I am able to lift more weight and my confidence has increased because I feel much stronger. Women can start out with the Guide at 60 pounds of pressure, then move on to the Sport at 80 pounds of pressure. Keep in mind these grippers are tough on your hands so if you have soft hands and want to keep them that way, these are definitely not for you.