Mention grip strength to most men and the image that springs to mind is cranking out innumerable reps on a rusty gripper that you happened to find in your old man’s garage.
According to Chad McMurren, former natural bodybuilding champion and owner of grip-training store Grip & Lift Australia, “getting a $2 gripper and squeezing it mindlessly for hours on end doesn’t do a whole lot for your grip. The fastest way to increase your grip strength is to chase a specific one-rep max using grippers which have specific poundages.”
With poundages ranging from 63.5kg for a Number 1 gripper, to an immovable 165.5kg for a Number 4, Captains of Crush grippers are the gold standard in grip training and competition.
Follow this workout from McMurren to build a knuckle-crushing grip
Click here for your can’t-fail plan for XXL biceps
Equipment
This workout requires three grippers: a warm-up gripper (which allows you to do 10 reps easily), a working gripper (which allows you to 5-7 reps) and a goal gripper (which you can’t quite close).
Directions
Warm-up gripper
2×10 reps (your effort level should be low)
Working gripper
3×5-7 reps (if you can go higher than this rep range, you need to up the poundage)
Goal gripper
3×1 rep (close the gripper as far as you can, then hold this position for 3-5 seconds)
Warm-up gripper
1×10 reps (focus on maintaining perfect form)
More From
Blending cutting-edge performance with enough versatility for everyday training, the New Balance FuelCell Rebel v5 is a lightweight, high-rebound trainer built for speed and comfort
How Cars4Us Delivers Top-Tier Rides for the Modern Man’s Lifestyle
Every training goal ultimately starts with nutrition. Meal prep is your greatest ally
A Conversation With Dr. Douk, Founder Of The Well Club
Discover why hitting a ball around the links is a surefire way to reduce your stress – just ask Justin Bieber
Maik Wiedenbach’s Success Shows A Path For Athletes
How superstar Lenny Kravitz stays ripped as he approaches 60 years old. His body has to be seen to be believed
This total-body burner is a test of endurance, strength and determination. Use these tips to record a sky-high score
