Posts Tagged ‘abbreviation’

Gripper Terminology

May 22, 2011

lingo terminology abbreviation guide gripper grip training

As with most forms of training, people have to repeat themselves regularly when referencing their training and the methods in which they use.  Grip training is no exception.  It’s common to find such expressions laden across various grip discussion groups.  In an effort to help you understand this widespread grip lingo we present to you the following gripper terminology:

SET: The way you position the gripper in your hand. Normally it depends on how you pick up the gripper and the gap between the handles when you begin to close the gripper unassisted.

SPREAD: Distance between handles.

SWEEP: The initial half part of the range of motion (ROM) of the gripper. This part of ROM is most closely related to support strength and those with strong support grip usually have little trouble in this portion.

CLOSE: The last one-half of an inch (approx) in the ROM when closing the gripper. This word is also used when describing the handles of the gripper touching.

DOGLEGGED SIDE: The side of the gripper’s handle where the spring is the most straight. This is the side that’s usually ‘set’ while training with right hand and some prefer the non-doglegged side of the gripper for the left hand.

HOLD/TIME-HOLD: This term refers to closing the gripper or closing it to a particular point and keeping the handles as that point for a specific period or as long as you can sustain it.

CHEAT/FORCE CLOSE: To close the gripper with the use of a leg (against the side of the leg) or with the assistance of the other hand. This is usually associated with the use of negatives.

NEGATIVES: The eccentric portion (the movement of the handles from closed to open) of the gripper training. This technique is used in conjunction with cheat/forced closes and can yield one of the fastest results. However, this training is very hard on the hands and tendons so its use should be limited. Using gripper one or two levels above your 1RM gripper should be used.

SEVERE NEGS: Using gripper that’s more than a couple levels beyond the user’s ability to close it. This could be a gripper that you can maybe get to about halfway or less. This method is brutal on the hands and should be limited.

STRAP HOLDS: Using a lifting strap that’s tied around the weight and whose end is inserted between the handles of the gripper. The person then squeezes the gripper as hard as possible to prevent the strap from slipping between the handles. Use this method to overcome a plateau in the last quarter inch of the ROM. You can increase the difficulty of this method by either increasing the time or the amount of weight used.

BEYOND THE RANGE (BTRs) CLOSES: This method involves ‘filing’ the inside of the handles of the gripper to lengthen the ROM and make it more difficult. By doing this you can increase the difficulty of an easy gripper and improve your strength in the last half inch of the close.

HOSE CLAMPING: This method involves either limiting the range of the grippers to focus on the last ¾ or ½ of the close. The hose clamp or alternatively a washer is applied at the top of the handles. Some people also use hose clamp around the spring to increase the difficulty of the gripper.

MASH MONSTER SET (MMS)/PARALLEL SET: A set that became popular through the certification on Board Message that involves setting the handles of the gripper to parallel, with the assisting hand before beginning the close.

CREDIT CARD SET (CCS): Ironmind company popularized this set with its own brand of grippers and certification. This set involves setting a credit card length wise between the handles with the assisting hand then closing the gripper.

NO SET (NS): This set involves putting the gripper in the hand you intend to close it with and closing the gripper in one motion.

TABLE NO SET (TNS): This is the hardest and commonly used method where the person picks up the gripper of a flat surface with the hand that he intends to close it and then proceeds to close the gripper.

TOSS CLOSES: These are explosive closes where a person tosses a light gripper (perhaps those piece of shit store bought plastic grippers) in the air and then catching it and in one motion closing it.

COCs: Irondmind’s Captains of Crush grippers. This is the most famous brand of grippers.

INVERTED CLOSES: This method involves closing the gripper in the upside down position. This technique redistributes the force required to close the gripper differently on the four digits.

ONE/TWO/THREE FINGER CLOSES: Closing the gripper with less than full hand. This can help you work individual finger weaknesses. For most people their last two digits tend to be the weakest so training them individuals can help break through plateaus.

CLICKS: Closing the very last bit (usually last 1/8-1/4”) of ROM of the gripper.

OVERCRUSHES: Taking of a moderately difficult gripper and closing the handles in such a way where you’re trying to grind the handles into each other.

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