I’m a drummer by trade and have battled golfers and tennis elbow in both arms for years. For the longest time I was told to rest and don’t do any heavy stretching or strengthening of my forearms and hands.

As time has gone on my injuries have lingered and I’ve been reading that the opposite of what I was told might be true. I started a rice bucket workout 4x a week back in early September and have already noticed an improvement in my symptoms.

Anyone here rehab tennis and or golfers elbow at least partially by actually training grip and forearms? Am I on the right track? Or is this just placebo?

Thanks!

Hey everyone I'm here to ask for advices on how to program my grip training to perform on a Hercules hold in a competition i have by the end of November. The format is a bit weird since will probably be max weight for a 15sec hold.

For now I've put 4 sets of 30s barbell hold behind my back on Monday and farmers/trap bar hold on Friday (sets and time suggestion is appreciated), other than this I'm doing wrist curls and extensions with an axle and trying to avoid using straps when it's not essential (like on rowing and vertical pulling).

What else could i add to my routine to prepare for this event?

Every bit of help is appreciated 🙏

Well, the thing is few months back I injured my wrist ligament by over straining it -> distal radio ulnar joint ligament in particular which caused pain in a few movements on the pinky side of the wrist. This happened in late June and by now it has been 3 months or more. Did everything the doctor recommended and my pain was non-existent until a few days ago when I just wanted to get my muscles moving and just did some small workouts at home using a light dumbbell and now it's kinda hurting very minutely again. So, anyone who has had a similar injury, does this get better?

These are essentially springs with handles. I got a whole set for 25 bucks and a brand called Zeagus. They are measured in poundage, but i am curious because handle radius matters. mine have these pads you slide onto the metal handle. A lot of the grippers you guys show on here are metal coc or what not, and they seem wider meaning close distance would be slightly different. I am curious if anyone has used both zeagus and coc and could tell me if they are similar close distances?

I ask because when i close the grippers from Zeagus with pads on them, the pads smash together and touch on the 200. If i have no pads, the metal handles are kinda narrow and it's hard for me to close them in general regardless of poundage.

tldr - are zeagus grippers spaced similar to coc? anyone train with both have insights?

I don't have access to any open hand contraptions, but I can get a fat gripz equivalent or speciality bars.

My main focus is crushing, but I think I train every muscle in the forearms and grip types.

Right now I train powerlifting 4x weekly with two upper and two lower days. I want to start competing in grip sport as well but I'm worried that it might start impacting my bench and deadlift training.

For those of you who compete in both, how do you structure your training?

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Hey, I am looking for a good adjustable gripper that could help me progress to a COC 2.5 and eventually a 3. Does anyone have any experience with the Vatiz adjustable gripper and how does it compare to the Baraban ones? I notcied Baraban has a few options and i dont understand the differance between the black one and the chrome standard one.

Current stats COC 2 for 8 with right and 3 with left all deep sets, I started about six months ago. Odd since Im a lefty and left is that much weaker.

Hey all! Sorry if there's still a mega thread or guide but I didn't see one. I usually do some pullups here and there, maybe 10 - 15, but I've recently fell in love with deadhangs just for my spine and the grip aspect. I usually can get about a minute 30 before it really fucking burns and I drop, should I swap to one hand soon? what do you guys think would be the best way to improve from here.

Thanks :D

I plan to train everyother day for general strength and hypertrophy. I have an A and B day and want to add 1 forearm/grip exercise at the end of each - this will work well as I have a day of rest inbetween each training day. I'm currently doing dead hangs at the end of one and farmer's carries at the end of the other, in addition to pulling exercises on both so thought this is enough to develop my grip strength and forearms over time (atleast until a certain point where I'll need to do wirst curls and reverse curls), but from the community info discovered I'll be lacking in progressing crushing and pinch strength. On top of that, apparently both farmer's carries and dead hangs train support grip, so I'd be better off replacing one with a different type of grip exercise.

My question is, if I do weighted dead hangs progressing in weight over time (add weight to each set once it reaches 1min hang time), will that be enough to progress crushing grip over time too? I know I will need to isolate pinch strength. This way I could end one session with pinch grip and the other with support/crush. If this is not possible (i.e I can't progress crush and support with one movement) I'll look into ending one session with pinch, the other with support, and train crush at home with grippers. I'm also doing rice buckets for rehabilitation, as I've had forearm/wrist pain in the past.

Hello, I had a handgrip test for a job where I had to score at least 36kg on a digital dynamometer, I managed to only do 32kg, in 2 weeks I can have another try at it to pass. As a disclamer I don't do any gym just a lot of cardio.

I bought a handgrip from Decathlon that goes up to 40kgs and managed to squeeze the 40kgs 3-4 times when fully rested, the difference with the dynamometer is that it was made of 2 little rectangular blocks some millimeters from each other that I had to squeeze. Now it could be I was tired during the test, but I would assume the 40kgs of the Decathlon handgrip aren't the same as a digital dynamometer.

I started training every day with the handgrip until I can't squeeze the 32kgs setting a bunch of times anymore, I don't really have any pain or strain on hand/arm and only feel slightly sore in my wrist in the morning (same sensation as when training muscles).

I'm wondering if there's something else I can add to improve my chances at passing the day of the test? I was wondering if I should also integrate with pull-ups or dead hangs (or some other exercise), I can do about 8 pull ups in a row but don't want to get more fatigued than I should if it's no use for what I'm training for.
Thanks if u can help

Was thinking on getting into grip strength training but don't know the best equipment to do so. I think i was some sort of pinch blocks with loading pins and definitely a Bruce lee grip machine (Vice grip trainer) if yall have any suggestions on this equipment please let me know!

Hi Everyone,

Pardon the ignorance but this is a concept I never understood and I'm not exactly sure how to even phrase the question. I know deadlifts are 'support grip' and grippers are 'crushing grip'. To me, a deadlift is trying to force the hand and fingers to open - is this not the same thing that a gripper is doing?

I understand they wouldn't be 1:1, but how come grippers are regarded as having zero carry over to deadlift strength? You are training your hand to close against a force, especially if you are closing the gripper and holding it shut, which is similar to your hand resisting the force of the barbell and keeping the hand shut.

I have a moka pot but i often struggle to open it after use (and letting it cool out). I started doing push ups to make it easier and those helped but not a whole lot. What are some exercises i could do to increase my grip strength for this?

I’m getting back into lifting, I didn’t deadlift much before when i lifted in 2024 but my grip was always the failure point. And again. I can pull 275 deadlift but even my alternate grip rips off the bar. I have small hands and wrists and short arms so there’s already more need for grip.

I could do straps like before but I’d like to actually close the gap of grip strength if possible.

I am very competitive. My brother is an electrician and has been for several years. He does not work out but through his work he has developed large forearms and crazy grip strength(handshakes, arm wrestling etc. he can just crush my hands). My sole goal is to develop stronger grip strength than him (I also do calisthenics and BJJ, and I recently started rock climbing so if it helps those it’s an extra benefit.) I’ve been going to the gym for years and I feel my grip strength is solid but nothing crazy.

I see the routines on this sub are specialized for a few different things. Which would you guys recommend for this goal?

Thanks!

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Hey guys! I have an old gripper at home that I want to start training with, for overall grip strength, beside my normal gym training. I can't fully close this gripper, there is maybe a gap of an inch between the edges of the handles when I try to close it fully. Should I just do reps where I close it as much as I can, or should I force it fully closed by helping with the other hand, and do negative reps? Or is it perhaps better to get a completely new, easier gripper?

105.2kg

https://www.instagram.com/p/DddTsozyg3N/

My left hand frequently is weak that my right for hand gripper closes and occasionally preforms close to the right but the hand dynamometer scores are about the same for both hands and sometimes the left scores higher. I’m confused as to why my left has trouble.

Kinda tired of doing kettlebell flips as a rotational wrist exercise. The resistance curve is wonky and I don't have a good platform to do them on.

Do you think if I made something I could attach to the rack with a large doorknob on one end and the other end, a loading pin with a bolt sticking out sideways to attach a band to, if that would replicate the same rotational motion? I could also make the handle end modular so I could switch it up with a D handle?

Been doing the beginner grip training program listed in the FAQ for two weeks now.

Wondering if there's a recommended finger extension exercise that I can do under light load. I just want to make sure i'm hitting both sidese so I don't end up with some overuse injury. Right now I just try to do some mobility stuff after my session, or I have a small band tied in a circle, but it's difficult to hit all the fingers to the same degree, and the range of motion is limited.

I've seen those finger extension loop bands with spaces for each finger but I don't want to spend money on something I know will wear out.

I've also seen the rice bucket for prehab work and i'm thinking this might be the best option, possibly with gravel or some other non organic medium instead of rice so I don't have to deal with it getting nasty.

What is the recommended finger extension exercise?