I have designed a resistance chart for the Ivanko Super Gripper which shows the approximate force to close at all of the possible spring settings as well as the spring settings to approximate the resistance of each of the Captains of Crush grippers. Print and tape it to your workout chart clipboard or hang it on the wall at your home gym. To download, click the image or link below.
Ivanko Super Gripper Resistance Chart
This chart requires the free Adobe Acrobat reader to view. Click here to download the free Acrobat reader.
Grip and Forearm Finisher Sequence
Looking to strengthen your grip and beef up your forearms? The following is my favorite grip and forearm sequence to perform at the end of workouts. If you don’t have a thick bar, pick up a pair of Fat Gripz to convert any normal bar to a thick bar. These can be done effectively with a variety of repetition ranges and cadences, but I like to do three to five repetitions at a negative-emphasized 4/8 cadence (about 40 to 60 seconds):
- Thick bar reverse/overhand-grip arm curls
- Thick bar wrist curls
- Gripping
Have a question about grip and forearm training or a favorite sequence to share? Post them in the comments.
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If memory serves me correctly this little gadget has been around for quite some time. I think it use be advertised Ironman Magazine? Although I’ve never owned one, it always seemed like a very good tool to strengthen the hands and forearms. The great deal off possible increments really got my attention. It’s really cool you taking the time to make this chart Drew. Another tool I’ve long thought would nice have access to is a Hammer Strength Grip Machine.
Hey Donnie,
The gym I worked at in college had a Hammer Strength grip machine and I loved it. The Ivanko Super Gripper will get the job done just as well, however, at a small fraction of the cost and takes up much less space.
So to close the gripper on the highest, you are saying its best to use a slow grip? As with me I can close it on more of a higher setting with a faster grip. It is the same when I bench, I can do 340 for 10 at a faster speed, but if I do slow speeds, I can only at the very most is 140 for 10.
Lewis,
If you increase the speed without also increasing the rep range you reduce the time. If you perform slower reps you need to do fewer of them to be able to use the same or more weight for a given time under load. If you are doing repetitions as slowly as 4/8 you would want to keep the reps much lower, around three to five. I explain this in More On The Force-Velocity Curve And Repetition Speed.
Drew,
Thank you for the great info like this that you provide to your readers.
Time to put my Ivanko gripper back in use.
By the way, I’m loving the info you provided in Project Kratos. With my iron gym, ultimate body press, and suspension trainer, I can’t see myself ever setting foot in a gym again.
Thank you, and I’m glad Project Kratos has helped free you from commercial gyms. Unfortunately, most of them are horrible places to train and the average person is much better off working out at home where they can turn their attention inward and focus on proper form and intensity and not be concerned with or distracted by others.
Exactly!!! Gyms are filled with pussy pricks who just run their punk mouths. Then if you beat their asses you get arrested. Fucked up world. Gyms used to be fun.
Hi Drew, Thank you for the handy chart. One question: do you know if it’s possible to achieve resistances in between those listed on the chart by moving either or both springs to a slightly diagonal position? For example, if a spring were in the 4th grooved position on the outer part of the handle but the inner end of the spring were in either the 3rd or 5th groove? I hope the question makes sense…
Hey Paul,
Yes, but the increase would be slightly above halfway between because the starting length of the spring would be greater.
The IVANKO SUPER GRIPPER is for the money THE best grip & forearm developer on the market IMO. There are very, very few who will take their grip as far as the Ivanko gripper can go.
With the ISG if the handle doesn’t *click* the rep doesn’t count. Two sets of 15 clicks 1x per week is all it takes.
The grip has to touch the frame for the repetition to count. One set per hand, once or twice per week is enough for most people, but a variety of repetition ranges or set times can be effective.