Your back can deadlift 200 kg. Your hands give out at 140 kg. Grip strengtheners close that gap.
A grip strengthener is any tool that loads your hand and forearm directly. The right ones build the three grip strengths that matter for lifting, sport, and daily life: crush, support, and pinch. The wrong ones (cheap squeeze toys) waste time.
This guide covers the four best types of grip strengtheners, how to use each, and a simple program that closes the grip gap on your big lifts in 4-8 weeks.
The 3 Grip Strength Types
Before picking a tool, understand which grip you need to train:
| Grip Type | What It Is | When You Use It |
|---|---|---|
| Crush | Squeezing in your fist | Shaking hands, holding a barbell |
| Support | Holding for time | Deadlifts, pull-ups, farmer's walks |
| Pinch | Holding between thumb and fingers | Carrying plates, climbing |
Most lifters develop crush and support through their training. Pinch is almost never trained directly, which is why it's the weakest grip type for most people.
For more on the underlying anatomy and benefits, see our grip strength article.
The 4 Best Grip Strengtheners
1. Captains of Crush Grippers
Trains: crush grip Best for: progressive overload on max grip
The gold standard. CoC grippers come in numbered resistance levels from "Trainer" (about 100 lbs) to #4 (365 lbs). Each level is a measurable jump, like adding plates to a barbell. You progress by closing harder grippers over time.
How to use: 3 sets of max-effort closes per side, 2-3 times per week. Start with a gripper you can close 5-8 times. Progress to one you can close 1-3 times when you've maxed the first.
Cost: $20-40 per gripper. Plan to own 2-3 over time as you progress.
2. Adjustable Hand Grippers
Trains: crush grip (with adjustable resistance) Best for: beginners, rehab, daily-use convenience
The dial-resistance models (e.g., 22-90 kg adjustable) are versatile and travel-friendly. Less precise than CoC grippers but useful when you need a single tool for multiple users or progression levels.
How to use: 3 sets of 8-15 reps per side, 3-4 times per week. Adjust resistance up as the current setting becomes easy.
Cost: $15-30.
3. Fat Grips / Thick Bar Adapters
Trains: crush + support grip while doing other lifts Best for: building grip without dedicated grip workouts
Fat Grip adapters wrap around a barbell or dumbbell to dramatically increase the grip diameter. Suddenly your standard 28 mm bar is a 51 mm bar, and your grip strength becomes the limiting factor on every set.
How to use: Use them on rows, curls, and lighter dumbbell pressing. Reduce weight by 10-20% to compensate. Don't use on heavy deadlifts (the grip becomes the limiter, defeating the purpose of the deadlift itself).
Cost: $25-40 for a pair.
4. Plate Pinch Holds (No Tool Needed)
Trains: pinch grip Best for: closing the pinch-grip gap most lifters have
The cheapest, most effective pinch trainer. Hold two weight plates together smooth-side-out between your thumb and fingers. Hold for time.
How to use: Start with two 5 kg plates. Hold for 3 sets of 30-60 seconds per side. Progress by adding plate weight (10 kg, 15 kg, etc.).
Cost: free if you already lift.
Honorable Mentions
- Hand exercise putty / stress balls: good for rehab and warm-up, not enough resistance for real strength gain.
- Wrist roller (homemade or commercial): trains forearm extensor and flexor endurance. Useful supplement.
- Climbing hangboard: if you're a climber, this is your primary grip tool.
- Heavy dumbbell holds: holding the heaviest dumbbell you can manage for time builds support grip cheaply.
A Simple 4-Week Grip Program
Train grip 2-3 times per week, after your main lift session.
Week 1-2
- Captains of Crush gripper (or adjustable): 3 sets × 8 reps per hand
- Plate pinch hold: 3 sets × 30 sec per hand
- Dead hang from pull-up bar: 3 sets × max time
Week 3-4
- Captains of Crush gripper: 3 sets × 5 reps with heavier gripper
- Plate pinch hold: 3 sets × 45 sec per hand (add 1 kg if you completed last block)
- Dead hang with weight: 3 sets × 30 sec hanging from a weighted belt or holding a dumbbell
After 4 weeks, most lifters see noticeable improvement on heavy deadlifts and pull-ups.
Common Mistakes
1. Daily max-effort grip work. Forearms recover quickly but the connective tissue (tendons in the forearm and wrist) doesn't. Daily max-effort grip work leads to elbow tendinitis. 2-3 times per week is enough.
2. Buying the wrong CoC level. Most beginners buy a #1 (140 lbs) thinking they're strong, then can't close it. Buy the Trainer (100 lbs) first. Progress up.
3. Ignoring pinch grip. Crushers love crushers but pinch is the weakest link in most grip systems. Plate pinches cost nothing and address the gap.
4. Using straps for everything. Straps mechanically lock the bar to your wrist, which means your grip never trains. Reserve them for top-end working sets only.
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