Forearms have always been one of the most neglected parts of the body, while most lifters are concerned about bigger biceps, chest, back, or legs, no one is really talking about the stronger grip strength.
Realize this, your hands are one of the most functional parts of your body and they have multiple real-world applications.
Problem is, not everyone is genetically gifted with strong wrist and big forearms, and it’s a good choice to strengthen the grip with tools that are specifically designed for it.
Hand grippers are one of the most common and highly anticipated tools that have been used for grip strengthening and forearm size for a very long time.
Are hand grippers worth it?
Most of the self-proclaimed fitness experts usually overlook the importance of training forearms because they are primary stabilizers that get strong while the heavy compound lifts.
Problem is, most of the lifter’s grip strength is not as strong as big muscle groups which lead to injuries while heavy compound lifts. One of the best strategy is to work extensively on the grip strength instead of relying only automatic development of grip strength while compound lifts.
Hand grippers benefits
1- Bulletproof wrist
Wrist injuries are quite common because of a lack of mobility and strength. Although hand grippers won’t help in improving the mobility but they can seriously benefit the grip strength.
If you are someone who requires to wear a wrist wrap while workout then its time to train for grip strength too. I am not asking to throw away the wrist wraps, use them until you strengthen your wrist to the point where you don’t need wraps anymore.
2- Stronger lift
Want to know a practical hack to improve overall lifting strength? Start workout on the grip strength.
Your grip is one of the most potent neurological stabilizers in the human body which can increase your strength by increasing muscle activation and recruitment of muscle fibers.
I often use this technique to increase the PR of my clients, I make them train the forearms more often to help them with grip strengthening. Being able to squeeze the bar hard can help you improve your strength while Pullups, Deadlifts, Benchpress, and even bicep curls.
A Ukrainian arm wrestler “Denis Cyplenkov” who also known for his record-breaking bicep curl has one of the strongest forearms in the world. can you connect the dots now?
3- Workout endurance
During the high volume back training, do your forearms give up before your target muscle group?
Your back consists of group muscles that are big and powerful, having a week grip strength might interfere in your muscle gains.
Hand grippers can help in improving the grip and forearm strength to endure high-intensity training sessions that are hard to sustain with the weak wrist.
4- Bigger forearms
Hand grippers are originally created to improve the grip strength not to increase the forearm size, but they still help in the development of stronger and bigger forearms.
Hand grippers will help you strengthen the Brachioradialis and Flexors to help you gain forearm size.
Additionally, women’s love for beautiful forearms is unquestionable.
5- Stay battle ready
Yes, you heard me right. MMA fighters extensively work on their grip strength to improve the impact of their punches and grapples.
Grip strength is a big asset to someone who wants to stay battle-ready. A strong grip will help you throw strong punches. The hardest punchers in the history of professional boxing had extremely powerful forearms. Mike Tyson, Ernie Shavers, George Foreman, etc.
6- Portable and convenient
Hand grippers are easy to carry, its one of the biggest advantage. Whether you are at home or outdoors, you can train your forearms and grip.
I generally suggest my clients to put a timer on the mobile phone to remind themselves of grip training, it hardly takes 10-15 of daily training to develop stronger grip strength within a month.
Bodyweight drills can help too
Why do I invest in some tools if you can achieve a stronger grip and bigger forearms with bodyweight drills? Instead of investing money in the hand grippers, you can develop good grip and forearm strength with some bodyweight drills.
Static hangs or pullup with a towel are the best way to strengthen grip and improve dexterity. Pullups for improved grip strength might feel too much for some people.
But in my opinion, Hand gripper is a far more convenient option to choose for.
Doesn’t work on extensors
Hand grippers don’t assist in the all-round development of your forearms, they leave the Extensor muscle groups untrained.
If training forearms is the main reason behind the purchase of gripper then there are some better options available in the market. Availability of better options:
If you are wondering why we selected Fat Gripz in article then we covered a detailed article on whether fat gripz are worth investment of not.
Are hand grippers worth it? Definitely yes, these are cheap grip training tools that won’t cost much but provide endless benefits. Regular training with hand grippers will help you lift heavier, firn handshake, improves the forearm endurance, throw strong punches, and prevent injuries while moving heavy objects.
- The gold standard for building and testing grip strength
- Get the quickest gains in grip strength and hand health
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Hand Grippers FAQ
1- Can Hand Grippers Build Biceps?
Not directly but grippers do play an important role in the development of bigger biceps. A stronger grip will allow you to go heavier in your bicep curls, and other compound exercises like deadlifts, pullups, and chin-ups which has a direct impact on your bicep strength and size.
2- Can I Use Hand Grippers Everyday?
Yes, you can use the grippers on a daily basis. Wrists and forearms are developed to recover faster and go through lot of wear and tear on daily basis.
3- Does Hand Gripper Increase Wrist Size?
You will definitely be able to experience the difference in wrist size but there won’t be a substantial difference. The wrist doesn’t really contain a lot of muscle which might limit the size gains but you will be able to see drastic changes in grip strength after a month of being regular with hand grippers.
4- How Many Hand Gripper Should I Do?
Multiple sets of reverse pyramid style workout had worked best for me and my students.
Suppose you can do a maximum of 100 squeezes with your gripper, so I will advise you to do a set of 100-90-80-70-60-50-40-30-20-10 with minimum rest between sets.
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