Grip Trainers
Grip trainers build forearm and hand strength that carries over to every pulling exercise. Hand grippers, grip balls, and finger trainers target different aspects of grip strength.
Captains of Crush ...
See allGrip trainers build forearm and hand strength that carries over to every pulling exercise. Hand grippers, grip balls, and finger trainers target different aspects of grip strength.
Captains of Crush grippers are the industry standard with precise resistance ratings. Fat Gripz attachments turn any barbell or dumbbell into a grip training tool.
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Grip trainers build forearm and hand strength that carries over to every pulling exercise. Hand grippers, grip balls, and finger trainers target different aspects of grip strength. Captains of Crush ...
See allGrip trainers build forearm and hand strength that carries over to every pulling exercise. Hand grippers, grip balls, and finger trainers target different aspects of grip strength.
Captains of Crush grippers are the industry standard with precise resistance ratings. Fat Gripz attachments turn any barbell or dumbbell into a grip training tool.
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AmazonBuying Guide
Grip strength has three components: crush grip (closing force), pinch grip (thumb vs. fingers), and support grip (holding endurance). Hand grippers like Captains of Crush train crush grip — start with a CoC Trainer (45kg) or Sport (36kg) if you've never trained grip specifically. Each gripper has a fixed resistance, so you'll need multiple grippers to progress. Avoid cheap adjustable grippers with inconsistent resistance.
Fat Gripz (original 5.7cm or Extreme 7cm) are arguably the best grip investment — they slip over any bar or dumbbell handle and force your hands to work harder on every exercise. Grip balls and finger extension bands train the often-neglected opening muscles, which prevents imbalances and elbow pain. Budget 25-30€ per CoC gripper, 35-40€ for Fat Gripz. For a complete grip kit, get one gripper, Fat Gripz, and a set of finger extension bands.
Frequently Asked Questions
Which Captains of Crush gripper should I start with?
Most men with no grip training should start with the CoC Sport (36kg) or Trainer (45kg). If you deadlift over 140kg, try the CoC 1 (63kg). Most women should start with the Guide (27kg) or Sport. The goal is a gripper you can close for 5-8 reps with effort. Closing a CoC 2 (88kg) is considered impressive; a CoC 3 (127kg) is elite-level strength.
Do Fat Gripz really make a difference for forearm growth?
Absolutely. Thicker bars force greater muscle activation in the forearms and hands during every rep of every exercise. Studies show thick bar training increases forearm EMG activity by 50-70% compared to standard bars. You'll likely need to reduce weight by 20-30% initially, but the grip and forearm development transfers directly to your regular lifting.
How often should I train grip strength?
Grip recovers faster than large muscle groups, so 3-4 dedicated sessions per week is fine. Keep sessions short — 10-15 minutes of focused work. You can also integrate grip training into regular workouts by using Fat Gripz on warm-up sets or doing gripper sets between main lifts. Avoid training grip before heavy deadlifts or pull-ups where you need maximum hold strength.
Can grip training help with elbow and wrist pain?
Yes, when done properly. Weak grip often causes compensatory tension in the forearm extensors, leading to lateral epicondylitis (tennis elbow). Training both flexors (grippers) and extensors (finger bands) balances the forearm muscles. Grip balls and stress balls also promote blood flow and recovery. Start light and increase gradually — aggressive grip training on already inflamed tendons makes things worse.
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