In a recent class, we went off on a tangent about grip training and introduced some of the gripping toys we have. A lot of people don’t really think too much about their grip. Yet there are so many instances across the broad spectrum of martial arts training, whether empty-handed or in the use of weapons, that could benefit from a better grip. I know that every time one of my business associates concentrates on grip training, their hand and wrist pain (from years of repetitive computer work) completely disappears.

Before using other things, I tend to “warm up” with dexterity balls, also known as Chinese meditation balls. There are a number of exercises you can do with these, believe it or not, and they come in different diameters. I find the practice quite relaxing. The great master of grips, John Brookfield, also uses them, and I think when I ordered them a few years ago from Ironmind, they came with a manual written by him.

Next, I move on to some Expand-your-hands rubber bands. I place all five fingers inside the band as it rests/wraps around the nails; I spread my fingers out, thus opening my hand. In my opinion, this is great for balancing out the grip work that involves so much finger and hand flexing.

After warming up and stretching, I get to work: Captains of Crush tongs, gripping tools, and various wrist strengthening tools like Twist Yo’ Wrist and a wrist roller.

CRUSH GRIPPERS CAPTAINS

Everyone loves these. They’re kind of addictive, and every time we introduce them to LEO training classes, they just can’t get enough of them. COC calipers come in many different strengths, starting with the “Guide” at 60 pounds of resistance. Most of you guys will probably be able to start with the Sport (80lbs) or the Trainer (100lbs). For women, it’s hard to say, and you’ll have to experiment to find out where to start. For strength I would recommend training every other day and doing about 3 sets of 5-6 reps on each hand. Once you get into the groove, you can certainly do more. As a general rule of thumb, we say that if you can get 10 good reps on a clamp and can “grind” the ends together when you close it, it’s time to move on to the next clamp. If the men can close a #2 (195 pounds), they are entering very respectable territory. The same goes for the women who close #1 (140 pounds).

CLAMP GRIPPER TOOLS

We’ve got the bucket-style plier (who needs tools to remove lug nuts when you’ve got your monster hands?) and the block plier (for your C-clamp—great for shooters!). We use the Olympic size load pins (with clip). These are awesome, and you can just pick them up, or even go for a little farmer’s walk with them. I’m not going to joke with you. Using these pincer pliers isn’t an incredibly exciting workout, but you’ll definitely reap the benefits of the time you put into it. We also have several IMTUG grippers to work with a two-finger grip. These help you build strength in individual fingers.

WRIST / FOREARM TOOLS

I have a love-hate relationship with them. They’re great, but they hurt like hell. I have a “Twist Yo’ Wrist” tool. It is cylindrical and you grab it as if you were taking the lid off a jar. Wind the climbing rope, with the weight attached, in and out of the cylinder. Set fire to your forearms! Mimics wrist rehabilitation exercises for ulnar and radial deviation.

I designed my own wrist roller out of PVC pipe, climbing rope, metal grommets, and a clip. I drilled a hole in the middle of the pipe and passed the climbing rope to it. I attached a clip so I can add Olympic plates. Similar to the “Twist Yo’ Wrist”, I wrap the cable in and out of the pipe and extend my arms palms down. I guess you could use it palms up, though I’ve never done that. I prefer to do standard wrist curls for that.

In addition to all the aforementioned tools, kettlebells do wonders for your grip. Some people want to wear gloves because they hate calluses, but they’re really missing out on the added benefits of throwing these little cannonballs. John Brookfield does a number of different things for grip that cost little to no money, including “totally dry.” All you do for this exercise is fill a bucket with water, dip a towel in the water, and wring out as much water as you can, hence the name, dry to the bone! Rope climbing and towel pull-ups are great for grip. Picking up sandbags, in which the weight shifts, can also be great for grip. We have many manuals with ideas for grip training, and the possibilities are endless!