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Exercise handout — move better, feel better.
Hand Gripper
Squeeze a spring-loaded hand gripper for grip strength. Good for building crushing grip progressively.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- therapy putty or hand gripper
No equipment? Try: Stress ball for easier variation
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 squeeze / 2 hold / 2 release
Tempo
Step-by-Step Guide
Set up
- Hold gripper with handles starting open
- Position in palm comfortably
- Fingers wrap around one handle, palm against other
Step 1 of 5
Squeeze handles together
Step 2 of 5
Close gripper completely if possible
Step 3 of 5
Hold closed for 2-3 seconds
Step 4 of 5
Release slowly with control
Step 5 of 5
Don't let it snap open
Breathing
- Exhale on squeeze
- Inhale on release
Form Cues
- Full squeeze
- Controlled release
- Moderate effort
- Don't overtrain
Common Mistakes to Avoid
- Using gripper too heavy to close
- Snapping open (no eccentric)
- Training too frequently
- Ignoring pain
Safety Information
Avoid max effort early in tendon rehab. Build gradually.
Progressions
Use heavier gripper or increase reps
Regressions
Use lighter gripper or stress ball
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.