Created by IronMind in 1995, the Captains of Crush Grippers are widely recognized as the gold standard grip strength training implement. I’ve been using CoC grippers for at least 15 years and I’m impressed today as when I first bought them.
So read on for a quick overview of grippers including the Captains of Crush in particular, and my real-world review. If you want to skip ahead, expand and use the table of contents above this paragraph.
If you want to skip to just the overall rating along with my likes and dislikes, click here.
What are grippers?
So what exactly are grippers?
"Grippers, sometimes called hand grippers, are primarily used for testing and increasing the strength of the hands." - Wikipedia
Generally made of two handles connected by a spring, grippers test and enhance a specific type of grip strength called your “crushing grip.”
Crushing grip has been defined as meaning the prime movers are the four fingers, rather than the thumb. A real-life example of crushing strength is having a firm handshake when you shakes hands with someone.
Basic Grippers
To use a gripper is very simple – you hold the gripper in one hand and squeeze the two handles together until they touch. Once touched, the handles are released and the movement is repeated.
When using a gripper typically the spring and your thumb are at the top, closed part of the gripper. However, you can always invert the gripper so the thumb is at the opposite end of the spring. That will give you little different feel as work your fingers differently.
In using a gripper you increase strength in your hands, fingers, and forearms. It is a really simple yet effective movement that translates not only to lifting heavier weights but also to real-life activities.
For example, in one study grip strength was correlated to extended length and quality of life. So, it’s not an overstatement to say your grip is very important indicator for your overall health.
Captains of Crush – A Quick History
In 1964, Iron Man Magazine advertised a new line of grippers called the “Super Heavy Iron Man Grip Developer.” While somewhat primitive and not a large improvement on any previous gripper design, the grippers were billed as the “world’s strongest grip[pers] of this type.”
Stopping its advertisements in 1977 due to lack of sales, the grippers were eventually revamped with IronMind focusing on improving their consistency and standardizing their features. The company re-introduced its grippers in the summer of 1990 in three different strengths (#1, #2 and #3) and, by 1992, all design and production of its grippers were moved in-house.
Constant small improvements continued to happen and in 1993, the gripper handles were stamped on the bottom to indicate the difficulty level of each individual gripper (e.g. T, 1, 2, or 3), a move that eliminated errors about exactly which gripper was being closed.
In 1995, the Captains of Crush Grippers were introduced to the market. They pioneered the use of knurled, aircraft-grade aluminum handles, which made the grippers lighter and provided a more secure grip.
Originally starting with only 3 grippers there are now 11 models available. All of the grippers have the same basic features and are made in the USA with the main difference being just how difficult they are to close.
Captains of Crush Gripper Models
As mentioned, there are currently 11 models available, all of which require various levels of crushing grip strength to close.
The idea is not to mindlessly open and close the same gripper over and over but to progress to a harder model once you master the previous one. The following table lists the approximate strength or poundage required to close the gripper:
My CoC Review
As mentioned in the introduction, I have been using Captain of Crush Grippers for at least 15 years. And, yes, my grippers are still working very, very well. While there are 11 models, they are all basically the same except for the force needed to close them. For this review, I’ll be using my trusty No. 1 gripper.
Since I starting using them, I’ve learned that the grippers are a great tool for grip training and grip strength and are useful from novices to serious strength athletes.
Overall
As hand grippers go (and who doesn’t love a hand gripper?), these are awesome. They look and feel like a serious training tool and you can tell these grippers are made to last a very long time.
The handle diameters are approximately 2.5″ (yes, I measured) with the angled handles about 3″ apart at the bottom.
Since the grippers have the same look and feel, there is a handy number stamped into the bottom of each handle. This way you can quickly differentiate between multiple ones. It’s a handy and thoughtful touch.
The continuous, proprietary spring looks just like any other normal – albeit thicker – spring. Out of the box, the grippers can be a bit squeaky where the handles and spring meet. If you experience that, adding a drop or two of oil at those points is an easy remedy.
Quality
The first thing most will notice is that these grippers are solid. They look and feel like a substantial grip strength training tool. The spring is heavy-duty and, in my experience, does not degrade over time and use.
The handles, while a bit rough, are sturdy and the insertion point of the spring into the handles is done very well.
This is especially true when comparing them to most mass-market big-box store type grippers out there. While not especially heavy (although heavier than you might expect), you can see and feel that these are serious tools for training your grip.
Durability
Durability is excellent. My No. 1 gripper was bought in 2005 and it is still functioning like new. How often can you say that about a piece of exercise equipment?
Over the years, I’ve thrown these in random gym bags, dropped them on the floor, and otherwise abused them to some degree and they’ve always held up. The only way to tell they’re not new is due to the fact the knurling is a bit worn in a few places and they are dirty. Unlike comfort, durability is not a concern.
Comfort
Resting the Captains of Crush in your hand is very comfortable. Using the crushers can be a different story. First, they do tend to fit normal-to-larger hands a bit better. If you have small hands, they can absolutely still work but you might have to play with where you put them in your hand in order to get to an ideal position.
Second, while the handle knurling isn’t very aggressive to me, some will find it uncomfortable, especially in the beginning. For those that don’t know, knurling is simply the pattern embedded into the handles. You can see a close-up in the picture on the right.
Without it, you wouldn’t be able to apply the proper force to close the gripper. Having it definitely allows for a more secure and consistent grip and works much better than a molded, plastic type grip. It also works to reduce slippage when your hands are wet or sweaty. However, it can be pretty painful until you build up a tolerance.
If the knurling is too much for you, put a thin layer of athletic tape over the handles. That will reduce the impact between your hand and the gripper and give you fingers and hands some relieve.
If you do that, just make sure your hands are completely dry before using your hand gripper as there will be less friction between you and the gripper.
Effectiveness
If you use them often, I guarantee your grip strength will improve.
Now, like any exercise, you’ll get the best results with a consistent training plan but even using them randomly like, say, at the end of your workout will get you results.
While there are many different grip training plans depending on your goals, if you’re simply looking to increase strength – low reps with high effort are the way to go. See below in the FAQs for a sample training plan.
FAQs
Which gripper should I start with?
Your first gripper should really be dependent on your initial strength level. For average adults, you should look at the Trainer or Sport models. If younger or smaller, the Guide is your best option.
If you use your hands often in doing physical work (construction, etc.), the No. 1 gripper would be a good start. For someone that is an athlete but doesn’t do specific grip training or have an exceptionally strong grip, the No. .5 would be my recommendation.
If possible, get two grippers even if your first gripper is a cheaper, mass market version. The easy gripper can be a “warm-up” type gripper – something where you could get 8-10 reps (or more) to “prime” your forearms for more challenging work. The harder gripper can then be used for low reps to enhance your strength. After hard work, the easy gripper can then be used again for a “cool-down.”
What muscles do the Captains of Crush work?
Primarily, your forearm flexors – which work to close your hand – are the main beneficiary of grip work. Your forearm extensors – which work to open your hand – will also benefit.
If you want to get technical, the lexor digitorum profundis (FDP) and flexor pollicis longus (FPL) contribute to wrist flexion and grip force production, while extensor digitorum communis (EDC) contributes to wrist extension and grip relaxation. If you’re a wannabe grip nerd, here’s a good scientific paper to review.
When should I move up to the next gripper?
There’s no right or wrong answer here but here’s some guidelines I like:
- Once you can do multiple sets (3-4) of at least 8-10 reps
- Once you can do even higher reps (12+) for at least a couple sets (2+)
- You can hold the gripper closed for at least 30 consecutive seconds
- Once you feel you no longer are challenged
At that point, I would recommend moving up to the next level and start using your existing gripper for warm-up sets.
Are Captains of Crush worth it?
In a word, “yes.” They are high quality, durable, and will last a very, very long time even with repeated use.
What is a good training grip strength program?
Your hands and forearms have a great ability to recover quickly. However you should not mindlessly train them but do dedicated grip work, either at the end of your workout or as a separate workout.
As a general rule, I wouldn’t train forearms any more than 2-3x a week and I definitely wouldn’t train them directly before an upper body workout. After all, how are you going to do a deadlift or pull-up if your grip is already shot?
So here’s a good and basic, Captain of Crush training program:
+ Do a warm-up set of 8-10 reps per hand. Now, flip the gripper over (make it inverted so the spring is at the bottom) and do another 8-10 reps. A cheap gripper works for this. The idea is just to get some blood flow and warmth to your fingers and forearms.
+ Once you’re warm, do 5 reps per hand on your hard gripper. Again, make the gripper inverted and do another set of 5 reps. If you’re not very tired, rest for 3-5 minutes and do another set. You can also throw in a few negatives or static holds – meaning, you close the grippers and keep it closed for 3-5 seconds before slowly opening it.
The most important thing is to listen to your body and be consistent! Up the intensity and challenge when you’re feeling good and back off some when you’re not.
