Grip Blasting Workout

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Use whatever level Captains of Crush gripper will allow you to perform about ten full-range reps. If you don’t have a gripper, you can order them from John Wood at www.functionalhandstrength.com — he’s got them all. And plenty of other grip goodies as well.

Warmup your hands and fingers with a couple of sets with lighter grippers or a tennis ball, then get ready for your work sets.

Perform three work sets per hand.

Set No. 1

Rep no. 1 — squeeze and hold for one second.

Rep no. 2 — squeeze and hold for two seconds.

Rep no. 3 — squeeze and hold for three seconds.

Rep no. 4 — squeeze and hold for four seconds.

Rep. no five — squeeze and hold for five seconds.

Continue to perform regular reps until you reach momentary muscular exhaustion.

Switch hands and repeat.

Set No. 2

Begin by hanging from from a chinning bar for as long as possible (using both hands), and then use your gripper and perform one set of as many consecutive reps as possible with your right hand.

Rest and then perform a second set of the hang from the bar and gripper combo, using your left hand for the gripper work.

Set No. 3.

Using your right hand, perform as many reps as possible — and then then perform as many reps as possible with a lighter strength gripper.

Rest and repeat with your left hand.

Yours in strength,

Brooks Kubik


Submitted by DMorgan on Fri, 03/27/2009 - 9:04pm.

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