Best Grip Strength Workouts for Athletes Using Great Ape Grips (Original and Pro Guide)
Table of Contents
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Introduction
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Why Grip Strength Matters for Performance
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How Great Ape Grips Support Grip Training
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The Great Ape Grips Workout System
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Crush and Drive
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Finger Curls and Extensions
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Wrist Flexion and Extension
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Twist and Control
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Hold and Squeeze
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How to Structure Your Weekly Grip Training
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Recovery and Injury Prevention
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Who Should Use These Workouts
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Common Training Mistakes
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Long Term Benefits of Grip Training
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Conclusion
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FAQs
Introduction
If you play sports, lift weights, climb, train, or work with your hands every day, grip strength matters more than you probably realize.
Your hands are the connection point between your body and almost every movement you make. From holding a bat or stick to pulling a barbell, climbing a wall, or carrying groceries, strong hands create strong results.
That is why grip training is no longer just for climbers and powerlifters. Athletes, workers, and everyday people are now using tools like Great Ape Grips to build stronger hands, wrists, and forearms.
In this guide, we will break down the best grip workouts using both the Great Ape Grips Original and Pro models so you can train smarter and build real strength.
Why Grip Strength Matters for Performance
Grip strength impacts almost every area of physical performance.
When your grip improves, you often see:
Better lifting numbers
More control in sports
Improved endurance
Less hand and wrist pain
Reduced injury risk
Research has also shown that grip strength is linked to overall physical health, longevity, and injury resistance. Strong hands support strong movement patterns throughout the body.
Whether you are an athlete or just want to feel stronger day to day, grip training pays off.
How Great Ape Grips Support Grip Training
Great Ape Grips are inspired by traditional rice bucket training but designed for modern athletes.
Both the Original and Pro models provide multi directional resistance that challenges:
Fingers
Palms
Wrists
Forearms
Grip endurance
Unlike basic grippers that only work closing strength, Great Ape Grips train your hands through full ranges of motion. This creates balanced strength and better long term results.
The Original model uses natural resistance.
The Pro model adds increased density and challenge.
Both are designed to help you train anywhere, anytime.
The Great Ape Grips Workout System
This system is built around five simple movements that target every major grip muscle.
You do not need fancy equipment.
You do not need hours of training.
You just need consistency.
Let’s break them down.
Crush and Drive
Description
Place your hand into the bag and open your fingers wide. Slowly squeeze into a tight fist, then drive your hand outward against resistance.
Reps: 10 to 15 each direction
Sets: 3
Benefits
Builds crushing strength
Improves finger coordination
Develops palm power
This is your foundation movement. It trains your hands to apply force through full motion.
Finger Curls and Extensions
Description
Insert your fingers into the bag. Start extended. Curl toward your palm and squeeze. Slowly return to start.
Reps: 10 to 15
Sets: 3
Benefits
Strengthens finger flexors
Improves endurance
Supports injury prevention
Strong fingers mean better control in sports and lifting.
Wrist Flexion and Extension
Description
Rest your forearms on a surface. Lift and lower your hands using your wrists. Perform palm up and palm down.
Reps: 10 to 15 each way
Sets: 3
Benefits
Builds wrist stability
Supports throwing and lifting
Reduces strain injuries
Healthy wrists mean longer training careers.
Twist and Control
Description
Place your hand deep in the bag. Rotate clockwise and counterclockwise under control.
Reps: 8 to 12 each direction
Sets: 2 to 3
Benefits
Improves rotational strength
Builds joint stability
Protects against overuse injuries
This movement is especially valuable for athletes who swing, throw, or grip equipment.
Hold and Squeeze
Description
Grip firmly and hold for 20 to 30 seconds. Rest and repeat.
Holds: 3 to 4
Sets: 2
Benefits
Builds endurance
Improves mental toughness
Supports long sessions
This trains your hands to stay strong when fatigue sets in.
How to Structure Your Weekly Grip Training
You do not need to train grip every day.
A simple plan:
2 to 4 sessions per week
10 to 15 minutes per session
After workouts or on rest days
Example:
Monday: Full workout
Wednesday: Light session
Friday: Full workout
Saturday: Optional endurance
Consistency beats intensity.
Recovery and Injury Prevention
Grip training stresses small muscles. Recovery matters.
Make sure to:
Stretch fingers and wrists
Use light massage
Rest between sessions
Hydrate properly
Balanced training prevents tendon pain and burnout.
Who Should Use These Workouts
These workouts are for:
Athletes
Lifters
Climbers
Hockey players
Golfers
Construction workers
Office workers
Anyone wanting stronger hands
If you use your hands, this training helps you.
Common Training Mistakes
Avoid these:
Training too hard too fast
Ignoring recovery
Only doing one movement
Poor form
Inconsistent practice
Grip strength builds over time. Be patient.
Long Term Benefits of Grip Training
With consistent use, you can expect:
Stronger lifts
Better sports performance
Less hand pain
More confidence
Improved daily function
Grip strength carries over into everything.
Conclusion
Strong hands build strong athletes.
With Great Ape Grips and a simple workout system, you can train your grip anywhere and see real results.
Whether you use the Original or the Pro, these movements will help you build strength, endurance, and durability for the long run.
Train with purpose.
Train with consistency.
Forge greatness.
FAQs
How often should I train grip strength?
Most people benefit from 2 to 4 sessions per week. This allows strength gains without overuse injuries.
Is the Pro model better than the Original?
The Pro offers higher resistance for advanced users. The Original is perfect for beginners and recovery work. Both are effective.
Can beginners use these workouts?
Yes. Start with fewer reps and lighter pressure. Progress slowly.
Will grip training help my lifting?
Absolutely. Stronger grip improves deadlifts, rows, pull ups, and carries.
How long until I see results?
Most people feel stronger within 2 to 3 weeks and see clear progress in 6 to 8 weeks with consistent use.
