라이브러리로시작 
끝 
운동 라이브러리
Gripper Hands
A plate loaded gripper machine that trains crushing grip strength by squeezing a lever handle closed against resistance.
팔머신Grip flexion
주동근
전완 굴곡근
협응근
손가락 굴곡근엄지 근육손목 안정근
장비
머신
패턴
Grip flexion
준비 자세
- 01Load a light plate and set the handle spacing so the hand can close it fully.
- 02Sit or stand with the forearm supported or braced against the body.
- 03Wrap the fingers around the moving handle and the palm on the fixed side.
- 04Keep the wrist neutral, in line with the forearm.
수행
- 01Squeeze the handles together in one smooth crushing motion.
- 02Hold the closed position for a one to two count.
- 03Open the hand under control to the full starting width.
- 04Repeat, alternating hands between sets.
체크포인트
- -The handle closes fully on each rep.
- -The wrist stays neutral, not flexed or cocked back.
- -The squeeze comes from the hand, not from leaning body weight in.
- -The opening phase is controlled, not a spring back.
흔한 실수
- -Loading so heavy the handle never fully closes.
- -Jerking the body to help the squeeze.
- -Letting the handle snap open between reps.
- -Overtraining grip on consecutive days and irritating the elbow.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 full closes per hand at the end of a session.
- -Add timed holds in the closed position to build support grip.
- -Keep 2 to 3 sessions per week with a day between; finger flexor tendons need recovery.