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Building up your Forearm and Grip

Published: 04 Apr 2010 - 07:07 by HOT TUNA

Updated: 04 Apr 2010 - 10:12

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First post here, just wanted to point out these two things to people who may never have heard of them before or to see if anyone else had heard or used them. Both of which help to train and improve everything from your elbow down, forearm/wrist/grip/fingers.

Captains of Crush grippers and Powerballs

Captains of Crush (CoC) grippers are fantastic for increasing your grip strength. They come in all levels of difficulty so anyone can begin. Although the number is constantly growing, only a short list of people have ever closed the #4.

Just so you get an idea of how hard these things are to close, a regular grip trainer you can buy at the sporting goods store is about 15-30 lbs.

The CoC Guide is 60 lbs, roughly twice as hard.
The Trainer is 100 lbs.
The #1 is 140 lbs.
The #2 is 195 lbs.
The #3 is 280, and the #4 is 365 lbs.

Unless you have trained your grip in the past of lifted weights then most people will not be able to close the Number 1 gripper and should start with that one, and after a few weeks should have made significant progress to closing it - or be able to close it completely.

"Powerball is the world's most powerful hand gyroscope, generating speeds of over 16,000 rpm! Simply by starting up the Powerball in your hand and rotating your wrist faster you can develop incredible speeds and increase your strength. Powerball is seriously addictive for all ages, making it ideal for play, exercise, or fun competitions."

Both will build up grip and forearm strength and are actually a lot of fun. There is a lot of infomation and videos about, just give them a search. Both are available from Amazon from about £15-20 for the powerball the standard one is just fine and for the Grippers make sure you get the Captain of Crush or the Iron Mind ones, other grippers - generic ones I mean could be closed first time by anyone and don't provide any benefit from using them.

So has anyone else used them? Helped me improve my slipping grip from sweaty hands and are just fun to fiddle with generally.


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From rippa rit - 04 Apr 2010 - 10:09   -   Updated: 04 Apr 2010 - 10:12

Welcome to the forum.  Yep a sedentary lifestyle does not help wrist and arm strength. You will see a tab Relevant Content (top lefthand column) and if you just click on the key word you will see previous forum discussion.  For ladies the easiest thing might be to squeeze a squash ball, finger tip push-ups off the wall, and then graduating to push-up off the floor (kneeling on the knees) and then graduating for the stronger person.  Just one thing for the gym nuts, muscle bulk does decrease flexibility while increasing strength of course.

Certainly, all of your suggestions will assist a squash player control their wrist pronation/supination

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as Rippa Rit suggested I focused on what to do to get in the match rather than beating myself up over errors.

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