ISOMETRICS For Gripper Gains

[AdriaanRobert96]

Hello Gripboard, I've been off for a while (on the board) not with training because of "life".

I hope you're all well, but now I am back and I got another theory for you about isometrics and gripper strength.

So Isometrics are basically holds for x amount of seconds, something like 5-7 seconds, some say up to 10 seconds and a total of 30-90sec total holds.

I am not an expert on isometrics by any means and that's why I am sharing this with you.

 

So last time I posted on my gripper progress I closed the #3.5 a couple of times, things were going great and still are (even tho I didn't upload anymore).

I started incorporating isometrics about 3 months ago in my gripper training, I am aiming for 6-10s each and I do this with the #3, Heavy #3 and my #3.5, the first month or so I felt super fatigued from it and my hands felt battered!

Rolling into the 2nd month I had a surge of strength that I didn't know was possible at this fairly high lvl.

The most interesting part was the most difficult part of the grippers which is the end range (last 10-20mm or so) got considerably easier and I am not struggling on the #3.5s end range as I used to and It even got me getting my first 2 reps with it going wider than 20mm which is decent imo.

Now to the point finally, what's up with isometrics and how come it works so well because I've not seen it used too often (maybe I am not dialed in with the news).

Small disclaimer: When using the isometrics on grippers, take a gripper that you can close or is withing half a cm of closing (preferably closing).

Don't push together a gripper you can't handle, you WILL get hurt!

So educate me a bit more on Isometrics, I know some but not much and it's fairly interesting . .

and surely I can use the web but I wanna see if you had any experiences with isometrics withing gripper training

[DoctorOfCrush]

I think that you have in a round about way arrived at the idea of using negatives and overcrush training, both of which are ubiquitous in gripper training. 

The overcrush typically refers to taking a gripper you can close and not merely letting the handles touch for a rep but rather forcibly slamming the handles together with everything you have for 5-7 seconds. 

Negatives typically involve using a gripper you can nearly close and fighting its opening for a set amount of time. I believe the general consensus is that these can be dangerous if you use a gripper way above your abilities, let the handles spring open, or fight it for too long. Some believe you can safely use these if you abide by those rules while others believe they are too risky. 

Silver Bullet training could also fall into this type of training  

PS glad to see you back on the board!

[Climber028]

Isometrics need to be at least some portion of all exercises if maximal strength is your goal, it has always fluctuated in popularity but the effectiveness can't be overstated. Overcoming isometrics having a higher priority than yielding isometrics, but both are still best for developing the highest possible force that you are capable of

[AdriaanRobert96]

4 hours ago, DoctorOfCrush said:

I think that you have in a round about way arrived at the idea of using negatives and overcrush training, both of which are ubiquitous in gripper training. 

The overcrush typically refers to taking a gripper you can close and not merely letting the handles touch for a rep but rather forcibly slamming the handles together with everything you have for 5-7 seconds. 

Negatives typically involve using a gripper you can nearly close and fighting its opening for a set amount of time. I believe the general consensus is that these can be dangerous if you use a gripper way above your abilities, let the handles spring open, or fight it for too long. Some believe you can safely use these if you abide by those rules while others believe they are too risky. 

Silver Bullet training could also fall into this type of training  

PS glad to see you back on the board!

I appreciate the feedback on this, and thank you!

I will definitely keep them in for as long as the propel me forward, after that I can move on to something else

[AdriaanRobert96]

2 hours ago, Climber028 said:

Isometrics need to be at least some portion of all exercises if maximal strength is your goal, it has always fluctuated in popularity but the effectiveness can't be overstated. Overcoming isometrics having a higher priority than yielding isometrics, but both are still best for developing the highest possible force that you are capable of

Interesting, thanks a lot for the info on this  Can never get enough of this nerdy stuff 😛

[dean_redzic]

The CBT gripper program is based around timed holds and people seem to do well with it

https://www.thegripauthority.com/CBT/CBT-gripper-training-program.htm

[AdriaanRobert96]

2 hours ago, dean_redzic said:

The CBT gripper program is based around timed holds and people seem to do well with it

https://www.thegripauthority.com/CBT/CBT-gripper-training-program.htm

Thanks for chiming in, will take a look at it right now