One interesting thing about training grip at home is how easy it is to squeeze in a few extra sets. A gripper is sitting there, a pull-up bar is available, or you can finish a workout with farmer's carries.

But easy access can also make it tempting to train grip hard too often.

For people who train grip seriously, how do you structure your home sessions? Do you separate grippers, hangs, and loaded carries across different days, or keep everything simple?

I'd also like to know which grip tools have earned a permanent place in your home gym and which ones ended up collecting dust.

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I want to do

Mon - max efforts isometrics armwrestling

Tue - push

Wed - speed day armwrestling

Thu - pull

Fri - rest

Sat - volume day armwrestling

Sun - rest

Or

Mon - push

Tue - max effort

Wed - pull

Thu - speed

Fri - rest

Sat - volume armwrestling

Sun - rest

Or

Any suggestions and options and advices please ♥️

I do running and squats for legs

I've been dealing with pain on the ulnar side of my wrist when pronating, even with no weight in my hand. I get the same pain when doing dumbbell wrist curls and when lowering the weight on heavy curls and rows. Anyone else deal with the same issue?

Do all grippers have the same resistance as CoC?If you manage to close 300 on some other grippers,is it the same as closing Coc.Have you seen any difference in resistance?

What are the end all be alls of grip training? What exercises and equipment would I use to make sure that every part of my grip is strong? As if I never want to use straps again.

I’m asking this because I want to buy a coc gripper but I don’t know which one to start with.

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I have been training for the last 11 years and have worked my deadlift up to 600lbs for a single pull a couple years ago. Today I am trying to get back to at least near that load again, however I am running into a grip issue. I didn't want to buy anything quite yet in case I could solve it in the gym. Have any of you tested out your barbell grip strength after working with grippers, if not what did you do instead? Also, has anyone trained their deadlift and gotten stronger crush grippers as a result? Thanks guys.

Hello, i would ask some expert what is harder between closing a coc3 and 100 kg on dynamometry?

Finally it happened. Spread is 75.5mm

I've always had a somewhat strong grip, and a while ago I managed to close the CoC 1.5 after a lot of training. I mostly do calisthenics these days and I used to do martial arts and gymnastics before as well. Lately I've been trying to close the CoC 2.0 but I feel like I'm nowhere even close. I feel like I'd be lucky if I manage to close it in the next 5 years haha.

I'm curious to know if there are any other women on this subreddit and if you manage to close the CoC 2.0, and if so, how long did it take you to go from 1.5 to 2.0? Any particular workouts you recommend and any tips you have to share? Thanks in advance 😊

I have no idea how up to date the list on Wikipedia is and it only lists a handful of women who got certified for closing it. But there are probably way more that didn't do any certification. Adriane Blewitt was the first woman in the world to officially close the 2.0 but that was 15 years ago: https://youtu.be/nhSBRngePTM?t=130

Growing up I spent a lot of time in Cantonese kitchens. I always noticed that the chefs there had huge forearms. This is because in Cantonese cooking they use the woks a lot And these can get quite heavy.

Furthermore I really think that doing supination and pronation with the Woks really helps me not be prone to tricep pain.

I've battled through a lot of other injuries but the one area that I can consistently do throughout all these years is forearms.

And my forearm workout is quite simple, I take a wok do supination and pronation and Hammer wrist curls. I just get the greatest burn and my forearms now have become so large over all these years!

I'm going to start getting into grip training. I bought the number one and 1.5 Captains of crush and over the last few weeks can get the 1.5 closed about 10 times after a good warm-up.

I'm excited to join this community and start seeing how close I can get to closing the 2.5 and 3.

Is anyone else's favorite body part to train forearms? Or is it just me

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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