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Rep Range For Grippers


aeroman

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For those of you that use grippers for multiple reps, how far do you normally let the grippers open? I realized I was progressing too fast on the short range reps and decided to let the grippers open to beyond credit card width each time. Then I was only able to get about a third of the reps compared to a short range rep. Plus my fingers are a lot more worn out.

The Spirit of YHWH came upon him in power so that he tore the lion apart with his bare hands...

Judges 14:6

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Guest Bullitt

I used to do all full reps on my HG200, HG250, and IM 2.5. Let the gripper open all the way up. Just stabilize it holding the spring. When I got to the #3 though, I have done only parallel reps. It should be noted that I didn't know anything about setting a gripper until about 2 months ago, so all my gripper work was done as described above. :blush

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Widest I go for repping tough grippers is parallel. Although, if I'm repping the #3, sometimes I'll go wider than parallel.

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I open the gripper as far as my pinkie will allow (just before it slips off the handle).

Todd Coenen

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I open the gripper as far as my pinkie will allow (just before it slips off the handle).

Yes, I do the same - it's about 1.5" or so I believe.

Not a fan of baby reps (half inch to inch) and I don't think I made progress on full range reps.

Most likely when I switched to Full Reps my progress came to a stop.

The thing is w/ grippers and their design - that the first inch or so is wasted effort - meaning the beginning of the sweep is too easy. So better to constantly challenge the muscles in the hardest position in my opinion.

Try both for a while and try to see which one burns your forearms more.

If your fingers are hurting, I don't know if it's such a great thing - maybe it's from bending too much on the wide open part.

Let's get some CoC's posting their opinions on this matter!

Danny

2009 goals:

Close #2 LH

Close #2.5 RH

Rep #2 LH

Rep #2.5 RH

Close #2.5 LH

2010 goals:

Close #3 RH

Rep #2.5 LH

From the Trainer to the #3!

----------------------------------------------------

Run 4 Miles in Better Time (Current: 26:50 min)

Run 3 Miles in Better Time (Current: 19:30 min)

BORN TO RUN

"Running isn't the problem, our running shoes are!"

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I open the gripper as far as my pinkie will allow (just before it slips off the handle).

Yes, I do the same - it's about 1.5" or so I believe.

Not a fan of baby reps (half inch to inch) and I don't think I made progress on full range reps.

Most likely when I switched to Full Reps my progress came to a stop.

The thing is w/ grippers and their design - that the first inch or so is wasted effort - meaning the beginning of the sweep is too easy. So better to constantly challenge the muscles in the hardest position in my opinion.

Try both for a while and try to see which one burns your forearms more.

If your fingers are hurting, I don't know if it's such a great thing - maybe it's from bending too much on the wide open part.

Let's get some CoC's posting their opinions on this matter!

If you think the first inch is wasted effort, try no-setting your MMS PR gripper. When you fail to close it, consider that it's the first inch you added to the equation.

I'm not positive a "burn" in the forearm is necessary or even desireable.

I still would ask the question, What are you trying to accomplish? If you simply want to increase your ability to rep a grippers, I would focus on increasing your MMS max single. If you want to rep a #3, close a BBE.

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If I'm doing set work I'll open it pretty much as little as possible, maybe a cm, between reps. If doing TNS work I will put the gripper down and pick it back up again each rep. So far CCS style hasn't been used in any contest I've been to so I haven't trained that yet.

Pastrami on Wry

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I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

The Spirit of YHWH came upon him in power so that he tore the lion apart with his bare hands...

Judges 14:6

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Guest Bullitt
I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

I'm no expert, but it sounds like you answered your own question. IMHO, if you are trying to work your hands through the widest range of motion then you either want to do TNS (no set) reps where you let the gripper open all the way back up or let it open as far as you can without the pinky coming off.

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I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

I'm no expert, but it sounds like you answered your own question. IMHO, if you are trying to work your hands through the widest range of motion then you either want to do TNS (no set) reps where you let the gripper open all the way back up or let it open as far as you can without the pinky coming off.

TNS Close is a nice feat to demonstrate, but it shouldn't be the way to train on grippers.

Also, you stated something about not being able to close a gripper from a TNS on one you can close on MMS.

The thing is that every single gripper that I can REP - that is the 1.5-1.75" natural opening - I can also TNS!

The only grippers I cannot TNS or CCS are ones where MMS is a MAX effort. But practicing Reps that aren't full range can still get you to TNS that gripper you're working on.

When you're repping a gripper - your hand is closing and your fingers should stay bent throughout the rep range.

I have found that it's when you open all the way up completely and your fingers curl forward to straighten is when you start hurting your fingers and this is unnecessary.

Every single person I've spoken to about this that can close big grippers says they don't train Full-Range and the progression in strength using it is very slow.

Something else I think to take into consideration, a topic which has been talked about on here before is how should you be when training - seated, standing, and whether you're elbow should be free in the air or rest.

I have found that to get stronger on grippers it's better to seat down and relax the elbow on your thigh.

This isolates the gripping muscles and makes sure you don't use aid from arms, shoulders, and chest.

Now if you want to go for a max attempt and show off on the highest gripper you can close - you stand up w/ the arm in the air and squeeze with your dear life using many other muscles for aid in the close.

That's my perspective on it, I'm no pro on these grippers - I can only close the #2.5 so far and it seems to be getting easier now.

When I have my name up on the Cert list maybe my opinion would matter more :)

Danny

2009 goals:

Close #2 LH

Close #2.5 RH

Rep #2 LH

Rep #2.5 RH

Close #2.5 LH

2010 goals:

Close #3 RH

Rep #2.5 LH

From the Trainer to the #3!

----------------------------------------------------

Run 4 Miles in Better Time (Current: 26:50 min)

Run 3 Miles in Better Time (Current: 19:30 min)

BORN TO RUN

"Running isn't the problem, our running shoes are!"

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I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

To me its not that the first part of the sweep is hard at all. What's hard is the way your now holding the gripper when u get to that mms area of the close when you started out not setting it. Your grip is totally different because you have different starting positions. Than if you went strait for the mms . Its just sitting different in your hand.

Here's my opinnion on movin up, If your having trouble closing a certain gripper go full range high reps 10 to14 reps on the one below it. That's the one you should be able to close right. So increase the reps and scare that next level gripper into closing , its like 20 rep squats. Pick a gripper you can rep 10 and do 20 with it. If you can't close a 3 but can close a 2.5 10 times work up to 15 times and ill bet money that you'll have a better chance with the 3.

Just my 2 cents

Rico

Dare to compare? Check out some of my lifts at.........
http://www.youtube.com/rico300zx

 

My gripboard gallery

http://www.gripboard.com/index.php?/gallery/album/1037-coc/

Parris Janusek

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I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

To me its not that the first part of the sweep is hard at all. What's hard is the way your now holding the gripper when u get to that mms area of the close when you started out not setting it. Your grip is totally different because you have different starting positions. Than if you went strait for the mms . Its just sitting different in your hand.

Here's my opinnion on movin up, If your having trouble closing a certain gripper go full range high reps 10 to14 reps on the one below it. That's the one you should be able to close right. So increase the reps and scare that next level gripper into closing , its like 20 rep squats. Pick a gripper you can rep 10 and do 20 with it. If you can't close a 3 but can close a 2.5 10 times work up to 15 times and ill bet money that you'll have a better chance with the 3.

Just my 2 cents

Rico

Dare to compare? Check out some of my lifts at.........
http://www.youtube.com/rico300zx

 

My gripboard gallery

http://www.gripboard.com/index.php?/gallery/album/1037-coc/

Parris Janusek

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Guest Bullitt
I only started wondering about the range because there seem to be (correct me if I am wrong) more people closing big grippers with a MM set than a CCS. My only goal is to increase my strength throughout as great a range as possible. To me the first part of the sweep isn't that easy if it decreases the number of reps I can do by 2/3.

I'm no expert, but it sounds like you answered your own question. IMHO, if you are trying to work your hands through the widest range of motion then you either want to do TNS (no set) reps where you let the gripper open all the way back up or let it open as far as you can without the pinky coming off.

TNS Close is a nice feat to demonstrate, but it shouldn't be the way to train on grippers.

Also, you stated something about not being able to close a gripper from a TNS on one you can close on MMS.

The thing is that every single gripper that I can REP - that is the 1.5-1.75" natural opening - I can also TNS!

The only grippers I cannot TNS or CCS are ones where MMS is a MAX effort. But practicing Reps that aren't full range can still get you to TNS that gripper you're working on.

When you're repping a gripper - your hand is closing and your fingers should stay bent throughout the rep range.

I have found that it's when you open all the way up completely and your fingers curl forward to straighten is when you start hurting your fingers and this is unnecessary.

Every single person I've spoken to about this that can close big grippers says they don't train Full-Range and the progression in strength using it is very slow.

Something else I think to take into consideration, a topic which has been talked about on here before is how should you be when training - seated, standing, and whether you're elbow should be free in the air or rest.

I have found that to get stronger on grippers it's better to seat down and relax the elbow on your thigh.

This isolates the gripping muscles and makes sure you don't use aid from arms, shoulders, and chest.

Now if you want to go for a max attempt and show off on the highest gripper you can close - you stand up w/ the arm in the air and squeeze with your dear life using many other muscles for aid in the close.

That's my perspective on it, I'm no pro on these grippers - I can only close the #2.5 so far and it seems to be getting easier now.

When I have my name up on the Cert list maybe my opinion would matter more :)

If his goal was to close a specific gripper, or just close harder grippers, I would agree Danny. But his stated goal is to "increase his strength through the greatest range possible." The best way to do that, IMHO, is to work the exercise through the widest range possible. As far as sitting or standing, Teemu has made the point on these boards that in order to produce maximum crush strength, you must tighten the whole body and channel that max tension into a max strength close. He feels this is much harder to do sitting, but if you can accomplish it sitting, then more power to you. I have never heard of anyone resting the elbow on their thigh to train, so no idea there. Again, seems like that would take away from production of max crushing effort. So many different ways to train on these things and everyone has their own idea. Again, I'm no expert, but if your goal is to get stronger through widest range possible I think you need to work the exercise through widest range possible (or close to it).

I also like Rico's idea of scaring the next bigger gripper. I talk shit to my grippers on a regular basis for the same reason. :laugh

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For your reference...

GripBoard Mash Monster Rules

1. The gripper must be upright. No inversion allowed.

2. Magnesium Carbonate is the only substance allowed on the hands.

3. The gripping hand or arm cannot be touched in any way after the set of the gripper except by the torso, as described in rule #5. No holding of the gripper spring after the close is started. ONLY 3 attempts are allowed and must ALL be performed within 15 minutes of the first attempt. It is considered an attempt when the gripper is set and an attempt to close is made. If the hand does not come off the gripper and the other hand is not used to reset the gripper it only counts as one attempt. If the candidate is strong enough to rep it, more power to them! However, "screwing around" with the cert gripper outside of the normal 3 attempts will invalidate the certification.

4. The gripper can be set with the opposite hand - but not to closer than parallel handles. The setting hand must be clearly removed to observe the close.

5. No bracing is allowed to set the gripper. That is, one cannot use their legs, arms, or other parts of their body (except their opposite hand) to set the gripper at the start of the close. In addition, no part of the arm below the elbow is allowed to contact any part of the body, with anywhere from the elbow and above being allowed to contact only the torso.

6. The handles must touch.

7. The gripper cannot be altered in any way prior to the attempt (e.g., no clamps, etc. added to the gripper).

8. The close must be video taped. The video must be of sufficient quality to take a CLEAR still of the gripper handles shown touching (the equivalent of taking a still picture with a camera). The video must then be submitted to Wannagrip for judging. VHS, 8mm, 8mm digital, or digital format from digital cameras are fine. ANY posting of stills or video clips before the attempt is officially judges and the attempt will be deemed INVALID.

9. For all levels, the handle ends must CLEARLY be shown to prove it is an IM#3 or the respective MMG level gripper. The Mash Monster seal must also be shown to be unbroken on camera prior to the attempt. A broken seal will disqualify the attempt. The gripper can go "off camera" during the attempt if it is deemed by the judges to not be done for the purpose of deception.

10. Three judges from the GripBoard will review the video and vote with a 2 out of 3 verdict passes the certification. The witness is not a judge of the attempt.

11. Having a witness is not required, however, if a member of the board can arrange to be your witness, then that would be ideal. The witness will bear no decision rights as to a completion or non completion of the certification attempt(s).

12. No member can signup or attempt an MMG1 or higher levels unless they have been certified as a Mash Monster. Higher levels are qualified by certifying at the lower level (e.g., must certify at Level 1 to try to cert at Level 2).

13. The gripper box must be opened on the video. The gripper will be then sent back to steward of the Mash Monster Certs. Failure to open the package containing the gripper on video before the attempt will void the certification. (Note: this is NOT required for the entry level MMG0)

14. Must be a member with good standing on the board.

15. Multiple Certs. Each candidate should just follow the rules as is and ignore the fact they are performing the feat together. Each person must first assume a role of witness and proof and then assume the role of certifying on the MMG. The gripper can only come out of the box once and the video MUST be continuous from one cert attempt to the next. Each person should follow the rule of posting in the thread as being the witness for the other member. Each person pays the appropriate fee as though each were certifying alone. However, the candidates can share the expense of sending back the gripper to home base. No cert can be attempted without stating the desire to do so on the grip board.

16. No other person can touch the certifying athlete in any fashion during the attempt or the attempt is negated.

Additional Rules Specific to the Mash Monster 0 (entry level).

17. The gripper for the MMG0 certification is an IronMind #3 Gripper. The gripper is not test selected and can be the gripper owned by the athlete. So, variances in grippers are allowed and it's possible that at person could close an MMG level gripper at or even above the MMG1.

Although these are the Mash Monster rules, I think it's safe to say, they're widely accepted by the grip community. Rule #5 clearly states; "In addition, no part of the arm below the elbow is allowed to contact any part of the body, with anywhere from the elbow and above being only allowed to contact the torso."

You play like you practice.

Goody

Cinderblock Hands

I am an agent of Fate, Michael. An agent of Fate with a sick crush.

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Maybe I wasn't clear or just people not understanding what I'm saying.

Of course when you go for a certifcation whether w/ IronMind or MashMonster, you will be standing up and using every ounce of muscle and force your body can generate to close the handles !

No one ever said that I would go in to certifcation and expect to sit down and generate all the force from the fingers alone.

All I was saying was that when you train seated, with your forearm resting on a table or anywhere else - meaning elbow is not loose in the air, the close is more strict and involves the true crushing power of your hand. If you see me repping the #1 for 40+ Reps while standing up, you will be like what the hell is this...he's moving his arm up on each rep - using other muscles to assist the closes. Try closing a gripper using only your grip muscles w/ your forearms locked (like it is with a grip machine) and you will see how the strictness is much better.

Yes Teemu made a point about being able to generate the most force while standing and using your whole body, but how is this better to train w/ and challenge the true grip muscles located in the Hand & Bottom of the Forearm?

The idea of standing and pressing as hard as you can with your chest, biceps, and other areas fully tensed is great for demonstrating max effort closes, but not to train!

Try it for yourself and you will see how this is better for advancing.

For those who work in an office, take your gripper with you and try repping it throughout the day while seated at your desk with your arm on the desk. Guaranteed your Thenar & Hypothenar muscles will be aching by the end of the day! I got this idea of training from my crazy friend who drives a car in his job & reps his gripper while he's driving w/ his arm rested to the side. I have no doubt in my mind that he will close the #3 in a few weeks. He is already closing the #2.5 with ease.

I'll try to post a video of me closing the #2.5 soon, i'll try using my webcam and see if it comes out clear.

Anyway, about the Rep Range - if you open up too far, like above 1.75" or 2" - chances are you'll lose your set. I think it's best to go as far out as you can without the pinky coming off and that for me is around 1.75" - going all the way out to 2.5" will definately make you lose your set and groove while training & many have said that doing TNS reps is just wasted time for advancing on grippers.

Edited by DannyGrip

Danny

2009 goals:

Close #2 LH

Close #2.5 RH

Rep #2 LH

Rep #2.5 RH

Close #2.5 LH

2010 goals:

Close #3 RH

Rep #2.5 LH

From the Trainer to the #3!

----------------------------------------------------

Run 4 Miles in Better Time (Current: 26:50 min)

Run 3 Miles in Better Time (Current: 19:30 min)

BORN TO RUN

"Running isn't the problem, our running shoes are!"

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