Do Hand Grippers Work? Why You’ve Been Deceived

When it comes to strength training, hand grippers have gained a massive following, ranking among Amazon’s top sellers in the strength equipment category. But does their popularity really speak to their effectiveness, or are they just the latest in a long line of fitness fads (remember the cringe-worthy shake weights)? So, the burning question: Do hand grippers actually work?

In short, yes, hand grippers can be an incredibly effective, low-cost tool for enhancing grip strength. They’re easy to use, portable, and deliver reliable results. But like anything in fitness, their effectiveness depends on how you use them, and they aren’t a cure-all for grip strength. In this article, we’ll dive into the benefits and drawbacks of hand grippers, how to use them properly, and some of the best options available on the market today.

Do Hand Grippers Work?

Hand grippers can play a significant role in strengthening your grip, which is essential for lifting heavy weights and improving overall fitness. They’re compact, affordable, and offer a great way to target and isolate the muscles involved in gripping. However, like any tool, they need to be used correctly and as part of a broader training routine to see the best results.

Benefits of Using Hand Grippers

1. Budget-Friendly Grip Training

One of the biggest advantages of hand grippers is how affordable they are. With an average price of $15.35 based on a review of the 15 best-selling hand grippers on Amazon, they are significantly cheaper than other strength training tools like barbells, dumbbells, or kettlebells. You can even find basic models for as low as $7.99, while premium models top out around $25.95.

This makes them an excellent option for those who want to improve their grip strength without breaking the bank. Compare that to the cost of building a full home gym, and hand grippers are a no-brainer if grip strength is your main concern.

2. Specialized Grip Training

Hand grippers are specifically designed to strengthen the muscles in your hands and forearms, which play a critical role in many exercises. While exercises like deadlifts, pull-ups, and rows do engage your grip, they don’t specifically isolate your grip muscles the way hand grippers do.

Hand grippers allow you to target and develop the smaller muscles in your hands, fingers, and wrists, leading to a stronger overall grip. This can not only improve your performance in the gym but also in daily activities where grip strength is essential—carrying groceries, opening jars, or even playing sports like tennis or climbing.

3. Improves Forearm Size and Strength

While hand grippers don’t directly target the forearm flexors in the same way that wrist curls might, they still have an indirect effect on forearm strength and size. Many compound exercises—like pull-ups, rows, and bicep curls—rely heavily on grip strength. Improving your grip strength can allow you to lift heavier weights in these exercises, leading to increased muscle hypertrophy in your forearms and biceps.

Over time, stronger grips translate to stronger forearms, even if you aren’t specifically doing forearm isolation exercises.

4. Improved Dexterity and Coordination

While the primary purpose of hand grippers is to strengthen your grip, they also help improve finger dexterity and coordination. Using hand grippers requires precise, controlled movements of your fingers and hand, which, over time, will increase your overall hand coordination and fine motor skills. This can be particularly beneficial for athletes or individuals who rely on hand dexterity in their profession, such as musicians, climbers, or even gamers.

5. Convenient and Portable Workout

One of the most overlooked benefits of hand grippers is how portable and convenient they are. Unlike bulky gym equipment, hand grippers are small enough to fit in your pocket or bag. This means you can train your grip almost anywhere—whether you’re at home, in the office, or even traveling. It’s the perfect tool for a quick workout during breaks or downtime, without the need for an extensive setup.

6. Helps Combat Age-Related Decline in Grip Strength

As we age, grip strength naturally declines, which can impact both daily functionality and overall quality of life. Studies have shown that grip strength is strongly correlated with overall health and longevity in older adults. By regularly using hand grippers, you can maintain and even improve grip strength as you age, which could help mitigate some of the declines associated with aging and improve general hand health.

For a video breakdown of some of these and other benefits, check out this short video by Dylan Berg Fitness:

Drawbacks of Hand Grippers

1. Limited Versatility

The biggest downside to hand grippers is their lack of versatility. Unlike barbells or dumbbells that allow for a wide variety of exercises, hand grippers are limited to grip training alone. You won’t be able to use them to improve strength in other muscle groups.

While they are a valuable tool for grip strength, they should be seen as a supplement to your overall strength routine rather than a replacement for more comprehensive strength training equipment.

2. Potential for Overuse

Another risk associated with hand grippers is the potential for overuse. Because they are so easy to use and compact, it can be tempting to use them too frequently. This can lead to strain or overtraining of the small muscles in your hands and forearms, which can cause pain and discomfort. Overuse can also impact your performance in other exercises that require grip strength, like deadlifts or pull-ups.

The key here is moderation. Treat your grip muscles like you would any other muscle group—don’t train them every day, and give them adequate rest to recover! Your grip gets worked in a lot of different exercises. And you don’t realize how much you use your grip until it no longer works effectively! So, limit the amount you use these things.

How to Use Hand Grippers Effectively

To get the most out of hand grippers, it’s essential to use them properly. Many people make the mistake of using hand grippers every day or using them before other exercises that rely heavily on grip strength. Both of these can lead to suboptimal results or even injury.

When to Use Them

The best time to use hand grippers is after your main strength training workouts. For instance, if you’ve just completed a back or arm workout, that’s the perfect time to use hand grippers to give your grip muscles some extra attention without compromising your other lifts. Aim for 3-4 sets, focusing on controlled movements rather than quick reps.

How Often to Use Them

While it might be tempting to use hand grippers every day, that’s not recommended. Overtraining your grip can lead to strain and reduced performance in other exercises. A good rule of thumb is to use hand grippers no more than 2-3 times per week, allowing for adequate recovery time between sessions.

Progressive Overload

Like with any other strength training, progressive overload is key when using hand grippers. Start with a resistance level that challenges you but still allows for proper form. As your grip strength improves, gradually increase the resistance to continue making progress.

Best Hand Grippers on the Market

With so many hand grippers available, it can be hard to decide which one to choose. To make things easier, here’s a breakdown of some of the top hand grippers available today:

Captains of Crush Hand Gripper

The Captains of Crush gripper is the gold standard in hand grippers. Known for its durability and simplicity, it’s perfect for those who want a no-frills, effective tool for grip training.

Key Features:

• Extremely durable construction
• Knurled grips for a solid hold
• Proven track record of performance

GD Iron Grip Hand Gripper

The GD Iron Grip Hand Gripper is built for those who are serious about their grip training. With adjustable resistance that goes up to 198 pounds, this gripper is ideal for experienced lifters looking for a challenge.

Key Features:

• Ideal for advanced users
• Adjustable resistance from 55 to 198 pounds
• Heavy-duty metal construction

Budget Option #1 – NIYIKOW Hand Gripper

For those looking for a budget-friendly option, the NIYIKOW Hand Gripper offers great value without compromising on quality. It doesn’t come with the extra accessories, but it still delivers where it counts.

Key Features:

• Affordable price.
• Resistance range from 22 to 132 pounds
• Ergonomic handle design

Budget Option #2 – E-smartinlife Hand Gripper

If you’re looking for something a little different, the E-smartinlife Hand Gripper features foam handles and ergonomic finger grips for added comfort during use.

Key Features:

• 44-55 pound resistance range
• Lightweight and compact design
• Foam handles for added comfort

Final Thoughts: Do Hand Grippers Work?

In conclusion, hand grippers absolutely work when used properly. They’re a simple, affordable, and effective way to target and improve your grip strength. Whether you’re a lifter looking to improve your deadlifts, a climber seeking better grip endurance, or just someone looking for a stronger handshake, hand grippers can help you reach your goals.

However, they’re not a magic bullet. As with any piece of exercise equipment, it’s important to use them as part of a balanced training program. Make sure you’re not overusing them, and incorporate progressive overload to continue making gains.

Looking for more ways to improve your grip strength? Check out my guide on How to Improve Grip Strength for Pull-ups for additional tips and exercises to take your grip to the next level.