Discussion in 'Newbie Questions' started by Morik, Nov 14, 2017.
One of them is the guy they challenged here
I got my CoC gripper. Is it better to close it all the way & let it open immediately, or do you hold it closed for a few seconds and then release?
The booklet linked on the site doesn't mention that, but does basically mandate full range of motion and gives some recommendations on structuring the training (as well as peddling a plethora of other, probably quite expensive, training tools ). I'd say just give it a firm squeeze each rep just to make sure you CAN keep it closed, and use that as a gauge of where you stand fatigue-wise at any given time, but you might do well to fish around for recommendations from people who have been using them for a while.
Thanks, I poked around the site and found some instructions but didn't see the booklet.
Aha--the book does talk about it:
3) If you can do at least 10 reps with your work-set gripper, we recommend that you begin incorporating your challenge gripper into your training. After you have finished your work sets, give your challenge gripper a maximum effort and hold it in this position for 3–5 seconds. If you like, rest and repeat this for up to a total of 3 maximum efforts with the 3–5 second holds.
I assume then the other reps are just close & then release.
I can do ~20 reps (fully closed) with my right & 16 with my left on the 100lb, so I'm getting the 120 and 140 as well... and the expander bands for flexing.
I use mine for static holds in the main, but I do need to buy some stronger ones!
There's some cheap adjustable ones knocking around online at the moment that are OK too for the lower levels.
You can use normal thick elastic bands for the extension work too. Again especially in the lower levels of strength.
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