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Exercise handout — move better, feel better.
Adjustable Gripper (Controlled)
Use adjustable hand gripper with controlled tempo. Serious grip training with measurable resistance.
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: Spring grip exerciser
Dosage
4
Sets
8
Reps / Time
90 sec
Rest
3 sec close / 3 sec open
Tempo
Step-by-Step Guide
Set up
- Adjust gripper to manageable resistance
- Hold with palm facing in or down
- Wrist in neutral position
Step 1 of 5
Squeeze gripper closed over 2-3 seconds
Step 2 of 5
Brief pause at closed position
Step 3 of 5
Release slowly over 2-3 seconds
Step 4 of 5
Don't let it snap open
Step 5 of 5
Repeat
Breathing
- Exhale while closing
- Inhale while opening
Form Cues
- Slow close, slow open
- Wrist stays neutral
- Control the entire movement
- Don't use momentum
Common Mistakes to Avoid
- Slamming closed
- Letting it snap open
- Bending wrist
- Using too much resistance
Safety Information
Avoid with trigger finger flare or severe arthritis. Stop if joint pain. This is strength training.
Progressions
Higher resistance, more reps
Regressions
Lower resistance setting
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.