How to Select a Captains of Crush Gripper

Grip strength can be a great asset to both work and play. If hand strength is required for your job, then your hands might benefit from some additional strengthening. If lifting weights or playing sports is your thing, then there's always room for improvement. Strong hands and forearms can make a big difference in overall strength and health, as the lower arm is integral in many movements, motions, lifts and sports. The manufacturer Iron Mind makes Captains of Crush grippers, which range from XS to 3XL in difficulty. All ages, abilities and strength levels can benefit from a Captains of Crush gripper.

Instructions

    • 1

      Start with a Captains of Crush "Guide" or "Sport" version if you're younger, older, female or if you haven't been training specifically for strength. If you have been training in a gym frequently, or have used other brands from other stores, you should be fine with the "Trainer" or the "No. 1" gripper.

    • 2

      Train with high intensity, as one would for any other resistance training routine, focusing on both hands with low repetitions and high sets. Essentially, you're doing fewer full squeezes (all the way closed) with rest in between, more frequently. An example: For three to five sets, perform five to eight full closes on each hand with 90 seconds in between each set.

    • 3

      Once you can complete 20 to 25 full closes on each hand, it's time to move up one level of gripper. Your old gripper can now be used as a warm-up tool to prepare you for a more difficult grip strength workout.

    • 4

      Add new twists to your training to move up a level if you get stuck or plateau. Iron Mind offers different training tools to help grip strength improve when the going gets tough. These include finger grippers, which look like small versions of the Captains of Crush grippers or grippers in half-increments (such as 1.5, 2.5).