Grip Styles
Hand Squeeze Grip
Reverse Hand Squeeze Grip
Thumb & Index Grip
Ring & Pinky Grip
Thumb & Fingers Grip
Stay Lost Adjustable Grip Strengtheners Training Guide
Stay Lost Adjustable Grip Strengtheners are designed for a range of strength and experience levels.
They provide a safe way to build strength in your tendons (attach muscle to bone), ligaments (attach bone to bone) and muscles with less risk of injury than some other grip strengthening methods.
Unfortunately it takes tendons longer to strengthen than muscles due to less blood flow. This means your muscles can be strong enough to perform an exercise but your tendons can’t keep up, resulting in an injury.
Tendon injuries are quite common in rock climbing & bouldering due to the excessive amount of force placed on the fingers.
Follow the below warmup and training protocols to build a strong grip and minimise the risk of getting benched from an injury.
When to use the Grip Strengtheners?
Our grip strengtheners can be used pretty much any time but we suggest the following.
Before a climb or training session – Follow the warm up protocol as part of your regular training warmup to ensure your fingers and grip are properly primed for your training session.
After a training session – Once your training session is complete follow one of the grip strengthener training protocols to finish off your workout.
Whenever you have a spare hand –
- Your office desk at work.
- When pointlessly scrolling on your phone.
- Watching Netflix.
Always perform a proper warmup (see our warmup protocol) before your working sets to help avoid injury.
Get comfortable using the hand squeeze grip and reverse hand squeeze grip before moving onto the more advanced grip styles.
Although we suggest using the Stay Lost Grip Strengtheners whenever you get a chance, ensure that you give yourself adequate rest as needed.
Stay Lost Grip Strengthener Training Guide
Warm Up
Begin on a setting that you can easily perform a set of 20 reps.
Slightly increase the resistance and perform 15 reps.
Increase the setting again and perform 10 reps.
Add in any extra warmup sets at the 10 reps resistance if you feel it’s necessary.
These should be performed easily at a low intensity to allow the hands to properly warm up which reduces the risk of injury.
Even though the reps will be easy, ensure they are still quality.
Concentrate on each rep and execute with proper form. Don’t rush through the warmup as fast as possible.
Use it as an opportunity to create a mind muscle connection with the muscles that you’re trying to work.
Your warm up should be performed using the grip style that your working sets will be performed in.
Stay Lost Grip Strengthener Training Guide
Workouts
These workouts shouldn’t take you much longer than 10-15 minutes.
Choose a resistance that allows you to complete the prescribed reps without it being too easy.
Incorporate different different grip styles (refer to the images at the top of the page) as well as negatives into your training to build a well rounded grip.
Negatives
Negatives train the eccentric or negative part of the movement.
When performing a negative set the resistance to a high level.
Squeeze the grips closed like you would for a normal rep (you might need to use both hands) but this time fight against the grips opening into the starting position.
Slowly control the grips from opening without it being too easy.
Day 1
Warmup
- Set 1: 15 reps
- Set 2: 15 reps
- Set 3: 8-10 reps
- Set 4: 1-5 reps
- Set 5: 1-3 reps
- Set 6: 1-3 reps
Day 2
Warmup
- Set 1: 20-30 reps
- Set 2: 20-30 reps
- Set 3: 80-100 reps
- Set 4: 80-100 reps
Day 3
Warmup
- Set 1: 15 reps
- Set 2: 15 reps
- Set 3: 8-10 reps
- Set 4: 1-5 reps
- Set 5: 1-3 reps
- Set 6: 1-3 reps
Day 4
Warm up
- Set 1: 100-150 reps
- Set 2: 100-150 reps
Finger Extensors
As we also offer free finger extensors with our grip strengtheners we suggest adding in some sets of finger extensions to your grip training protocols.
We recommend performing 3 sets of 10-50 reps with a 1 second hold on each rep. Add in additional sets and reps as required.
Our extensors offer 4kg of resistance so the amount of sets and reps you choose will be determined by your current finger strength.
