What Are Great Ape Grips?

Great Ape Grips is a complete grip strength training system built on one of the oldest and most effective methods in athletic history. Shaolin Monks used rice bucket training for thousands of years to develop extraordinary hand and forearm strength. We took that same principle and engineered it into two modern, portable, made in USA training tools built for every level of athlete.

The Great Ape Grip Original features a premium neoprene bag with rice fill, two stress balls for added resistance work, and a built in ambidextrous glove to protect your hands during training. The Great Ape Grip Pro features a thermoplastic fill inside a charcoal neoprene shell with reinforced stitching and industrial grade seams. No refills, no maintenance, no mess. Both are designed for athletes across baseball, softball, football, golf, hockey, lacrosse, MMA, rock climbing, tennis, pickleball, weightlifting, and physical therapy and rehabilitation.

The Original

• Premium neoprene bag with rice fill
• Two included stress balls
• Built in ambidextrous glove
• Made in USA

The Pro

• Thermoplastic fill for consistent resistance
• Charcoal neoprene shell with reinforced stitching
• Industrial grade seams built for heavy use
• No refills, no maintenance, no mess
• Made in USA

• HSA and FSA accepted at checkout via Truemed
• Ships worldwide
• Trusted by MLB, NFL, and NHL athletes and medical professionals

How to Get Your Hand In

Getting started with Great Ape Grips is straightforward. Whether you have the Original or the Pro, the process for getting your hand in is the same. Follow these steps and you will be ready to train in under a minute.

1. Open the glove pocketLocate the built in glove inside the neoprene bag. It is designed to be accessible from the top of the unit.

2. Slide your dominant hand in firstInsert your hand into the glove opening. The ambidextrous design means it fits comfortably on either hand, so do not worry about left or right orientation.

3. Seat your hand fullyPush your hand down until your fingers are fully positioned inside the bag and resting against the fill. You should feel resistance immediately whether you are using the rice fill of the Original or the thermoplastic fill of the Pro.

4. Find your gripCurl your fingers gently into the fill. This is your starting position. From here you can begin any of the exercises listed below.

The Ambidextrous Glove: What It Is and How to Use It

One of the most valuable features included with Great Ape Grips is the built in ambidextrous glove. Here is what makes it essential and how to use it correctly.

Why It Matters

Grip training creates friction against the skin. Without protection, extended sessions can cause irritation, abrasion, and callus buildup that limits your ability to train consistently. The built in glove creates a barrier between your hand and the fill so you can train harder and longer without discomfort slowing you down.

Ambidextrous Design

The glove is designed to fit both left and right hands with equal comfort. There is no need to flip, adjust, or swap anything. This is especially useful for athletes who need balanced grip strength development on both sides, including baseball and softball players, hockey players, and those training for physical therapy and rehabilitation.

How to Use It Correctly

1. Insert your hand palm downSlide your hand in so that your palm faces downward into the fill. This gives your fingers maximum range of motion during exercises.

2. Keep the glove snug but not tightThe glove should fit comfortably without restricting circulation. If you feel tingling or numbness, readjust your hand position.

3. Switch hands between setsBecause the design is ambidextrous, rotate between your dominant and non dominant hand during your session to build balanced strength on both sides.

How to Remove the Grip Safely

Removing your hand correctly is just as important as putting it in. Pulling out too fast or at the wrong angle can put unnecessary strain on your wrist.

1. Release your grip completelyOpen your hand fully and relax all fingers before attempting to withdraw. Do not pull out while your hand is still curled.

2. Tilt the bag slightly (Original users)Angle the bag so the opening faces upward. This prevents rice from shifting and spilling as you withdraw your hand. Pro users can skip this step as the thermoplastic fill does not shift.

3. Slide out slowlyPull your hand straight out with a smooth steady motion. Avoid twisting or jerking your wrist as you exit.

4. Set the bag uprightRest the bag on a flat surface between sets to keep the rice fill evenly distributed.

Foundational Exercises to Get Started

These exercises work with both the Original and the Pro and are ideal for anyone new to grip training or returning after time away from structured hand and forearm work. Start here, build consistency, and progress from a solid foundation.

Intermediate and Advanced Exercises

Once you have built a foundation with the basics, these exercises will challenge your grip at a higher level and translate more directly into sport specific performance.

Pro Tips for Getting the Most Out of Every Session

• Train grip at the end of your session so fatigue does not compromise your primary lifts or sport practice
• Start with two to three sessions per week and progress to five as your hands adapt
• Always warm up with wrist circles and light stress ball work before moving to heavier exercises
• Track your timed holds and rep counts to measure progress over time
• Use HSA or FSA benefits at checkout via Truemed to invest in your training and recovery
• Great Ape Grips is portable enough to train at home, at the facility, on the road, or anywhere your season takes you