It is worth noting that while grippers are a tremendous crush grip tool, there are other options available. Perhaps my favorite crush grip device is a homemade tool that was inspired by an old Bruce Lee photo. Several years ago I came across a picture of Bruce Lee training with what was described as a grip machine. In fact, if you search the web for a Bruce Lee grip machine, you will likely come across the same photograph.
As a long time Bruce Lee fan, I naturally wanted to try a similar device. Unfortunately, the plate loaded grip machines that I found commercially were quite expensive. Certain models were selling for a few hundred dollars. To no surprise, I eventually decided to build my own. Below you can see the low-tech model that I constructed. One key difference between my model and the more expensive commercial models is that the sides are not enclosed within a tracking frame. As a result, the load must be lifted as well as balanced.
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To build this grip machine, you must first determine where it will be used. As seen on the previous page, this tool can be used within a power rack or atop a platform. If you already own a power rack, a safety bar within the rack can form the top portion of the grip machine. Your hand will rest on this bar when using this device.
All that you will need are the following: a) Two ¾” x ½” 90-degree elbows b) One ½” x 12” pipe nipple c) Two ¾” x 12” pipe nipples d) One ¾” x 10” pipe nipple e) Three ¾” floor flanges f) One 2x10" cut to 18”
Putting the pieces together is quite simple. Please note however that the top pipe nipple is only a ½” in diameter. The smaller size makes it easier for your finger tips to wrap around the bar. As a result, the 90-degree elbow fittings are ¾” by ½”. The bottom portion connects to a ¾” pipe nipple, while the top connects to the ½” nipple. The floor flanges are manually screwed into the 2x10 inch piece of wood which has been cut to 18 inches.
If you do not have a power rack to form the top portion of the grip machine, you can easily construct your own platform. All that you will need are the following:
a) One ¾” x 24” pipe nipple b) Two ¾” 90-degree elbows c) Two ¾” x 18” pipe nipples d) Two ¾” floor flanges e) One 2x10" cut to 36”
The device seen at the top of this page would then rest inside this larger platform. Depending on hand size, you can also place a plate or book on this platform to vary the range of motion. A demonstration of this concept can be seen on the following page.
a. f. c. d. b. e. b. c. d. e. a.
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Below you can see how I have placed a 25 pound plate between the two pieces of wood. Doing so allows me to work through a range of motion that is comfortable based on my hand size. If you have larger hands, you may not need to choke up. Also notice how the top bar is thicker (¾”) than the bottom bar (½”) where my finger tips grasp. If the bottom bar was thicker, it would be more difficult to grasp and range of motion would be slightly reduced.
As for technique, the goal is to squeeze the two bars together using nothing but hand strength. Do not pull the bottom bar up to the top bar. This is a hand strength exercise, not a deadlift. Focus solely on the lower arms. You are essentially crushing the two bars together.
In addition, you will notice the difference between this homemade device and those that are sold commercially. As mentioned previously, the homemade version does not have a tracking frame on each side where the 12 inch pipe nipples would slide up and down. Instead, the plate loaded portion of this tool is free to move. You must therefore align your hands properly so that the load is balanced. I also find it useful to stand on the platform. Positioning one foot on each side helps to keep the platform stable when performing continuous reps.
Furthermore, you can alter the range of motion by varying the number of plates that are stacked atop the bottom platform. For instance, suppose you are struggling at the last inch of your crush grip. You can choke up to that point and focus your efforts specifically towards that weak link.
½“
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The grip machine can also be used to train one hand at a time. When training one side, I shift the bottom loading piece towards the working hand. For instance, in the image to the right, you can see how the weights sit directly underneath my left hand. By shifting the weights to one side, it becomes easier to balance the load during the exercise.
When first attempting one hand work, it may take a few tries to get a feel for the balance. Once you have performed a few sets, you will instinctively know where to grasp the bar so that it remains balanced throughout each repetition.
It goes without saying that one or two hands can also be used when training within a power rack. I personally prefer to use one hand inside the rack however as the safety bars have a tendency to spin. Therefore, I use my non-working hand to keep the safety bar in place.
Another difference between the power rack and the homemade platform is the ability to adjust the height of the safety bars. As a result, I do not need to place a weight or book underneath the grip machine. I can instead alter the height of the bars. You could still place a weight atop the rack (under the grip machine) if you wanted to target a more precise range of motion however.
As for ideal rep ranges with the grip machine, I prefer some variety. After a warm-up set or two, I typically start with heavier work to focus on strength. During these sets, I perform between one and five reps using one hand at a time. Following the heavier work, I finish with a few two hand sets. When working with two hands, I increase the rep range (ex. 10 to 20 reps). Performing higher reps against a moderate load provides a tremendous hand and forearm pump. This variation makes for an excellent strength endurance challenge.
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