A hand expander is a small exercise machine that helps strengthen grip strength by using muscle force to compress (deform) it. Grip strength is essential in many sports where strong hands and forearms are an integral part of training. But even for amateur sports, expanders become indispensable assistants in the progress of strength indicators when lifting a barbell or weights. All kinds of expanders, adjustable load and price range will help you choose a simulator for everyone.
The benefits of a hand expander
Wrist trainers are widely used among martial arts athletes, where the force of the blow also depends on the strength of the forearms and hands. By training the hands, the athlete avoids injury to the fingers and hands. In addition to wrestling, strong hands are necessary in rock climbing, American football, fencing, arm wrestling and many other sports where athletes use special training equipment.
In strength sports such as powerlifting, crossfit, bodybuilding, hand expanders are used to increase grip strength, that is, tenacity.
How to learn to bend nails with your bare hands
Friends, there are still many wrist trainers, good and not so good. For example, a forearm trainer, in my opinion, is a useless thing. Real arm wrestlers do not train with it, but with rubber loops (which we will talk about later) or with a block trainer.
An arm wrestling expander is a questionable choice
And we will definitely mention the Sotsky Bison simulator . A unique piece of equipment for training hand strength and grip, which, both in functionality and price, is more of a simulator than an expander. Thanks to the large number of degrees of freedom, you can perform a huge number of exercises and use muscles that do not work when working with other equipment. And the use of friction elements allows you to set absolutely any load.
A couple of years ago, having seen enough on the Internet how frail, middle-aged guys bend nails like plasticine, I decided to order and try it too. After practicing for a month and a half, I finally bent my first knot of 12mm nails. I bent it for a really long time, about 50 minutes. But I proved to myself that it was real. The birth of my daughter, as well as natural laziness, stopped my progress. But perhaps I’ll come back to this later and make a separate video for you on the Sotsky simulator.
Sotsky Bison simulator
I tied my first knot from nails
Among the minuses, we note the high price of the product (we order them from Belarus directly from the inventor Nikolai Sotsky, and with the rise in the dollar exchange rate the price continues to rise). In addition, there are no clear load levels; the resistance is adjusted “by eye”. Therefore, we recommend not the Bizon 1M model, which uses lock nuts, but the slightly more expensive Deluxe . It makes it easier to adjust the load.
The benefits of a hand expander
Sometimes the hands are the “weak link”, and when lifting or jerking a barbell using explosive force or power, weak muscles in the hands and forearms are unable to lift a certain weight and slow down the athlete’s progress. For example, when the biceps has not yet reached its potential, the muscles of the hands and forearms, working to the limit, can “turn off” and fail to work earlier. For this purpose, special equipment is used to strengthen the grip.
You need to exercise with a manual expander at the end of strength training, after the shoulder muscles are tired.
You can also train with a wrist expander for therapeutic purposes to improve blood circulation and prevent joint diseases.
How to train properly
Basic principles of training with expanders
- It is necessary to choose the stiffness correctly. It should be difficult to squeeze - this is the most important principle.
- When working with the simulator, you need to systematically increase the rigidity, which will allow you to feel progress.
- Before each workout, you should warm up with soft exercise equipment.
- Approaches of 5-15 times are effective. If you do less, you won’t see results; if you do more, you will damage your muscles.
- If you are a beginner, do not rush to be too zealous. Be sure to take breaks. At the initial stage of training, rest for 3-5 days so that the muscles have time to recover.
- Experienced athletes can train every day, but do not forget about breaks between several approaches.
- The optimal time for training is the end of the workout. You can devote time to exercise on separate days.
What exercises to do with an expander
These mini-trainers are used for the following exercises:
- Clenching and unclenching until your hand becomes tired, and then a break and a new approach. Continue until you can squeeze the resistance band completely at least once.
- Squeeze and unclench until fatigue appears in the hand; during the break between approaches, the expander must be kept in a compressed position.
- Squeezing and unclenching up to 10-12 times requires an expander with appropriate rigidity to make it hard to squeeze.
Training effectiveness
Carpal expanders are convenient mini-exercise machines that help develop bones and muscles. If you choose them correctly and practice them consistently, your forearms will become stronger and your hands will function better.
Thanks to resistance bands, bodybuilders can lift heavy weights without fear of injury. Resistance bands can be used in any situation, not just in the gym, as is the case with a barbell.
These mini-exercise machines have proven their effectiveness many times over. Try them out and see for yourself!
Ready!
Types of hand expanders
Expander ring
Rubber expanders are the simplest and most popular exercise equipment that almost everyone used to have at home. Rubber rings come in different densities; the resistance of such an expander is not adjustable. The ring is placed in the palm, resting on the base of the wrist; the expander is wrapped around the top with the fingers. These are the most accessible and cheapest hand trainers.
Wrist ball
This type of expander is made in the shape of a ball, but there are also models in the shape of an egg. The principle of training with a ball is similar to a ring. This is also an inexpensive exercise machine (about 250 rubles) with non-adjustable density, made of hypoallergenic rubber.
Torsion or spring wrist expanders
These products are based on the load of a torsion spring, which has a certain degree of rigidity. The expander is equipped with two metal handles (steel or aluminum) or plastic. Such simulators have different resistance, rigidity from 50 to 250 kg and the ability to regulate load and amplitude. Some manufacturers offer a lifetime warranty on these types of exercise machines.
Gyroscopic expander
This type of expander, in comparison with the previous ones, does not require deformation, that is, compression.
Such simulators are launched using a rope, rotating the rotor and hands. When the wrist is rotated in a circle, the machine produces an action force to hold the machine, which is deflected laterally, the muscles of the wrist are loaded and hold the expander. Read more about the gyroscopic expander →
Contraindications
In addition to the positive aspects, there are potential dangers that can cause serious harm to the body. All this is due to non-compliance with the load and ignoring the rules for working with the projectile. As a result, the following are possible:
- Problems with veins and joints. They happen when the exercise regime is not followed or the load is uneven.
- Getting injured. Occurs due to incorrect load distribution. Concentration on muscle work is necessary, it is important to learn to feel them.
- Long-term training leads to muscle pain and numbness.
Strength exercises are considered serious training. It is necessary to consider for which diseases it is impossible to carry out exercises with an expander:
- tendency to rupture capillaries and blood vessels;
- diabetes mellitus at any stage;
- pressure;
- recent heart disease;
- infectious dermatological diseases;
- open wounds on the skin;
- diagnosed oncology.
Top 3 manufacturers of wrist expanders
- GD is a patented, adjustable Grip Pro and Grip Ultra spring expander design made from durable gun-grade plastic. Comfortable anatomical plastic handles help you concentrate on your muscles and do not rub calluses. Cost from 1390-1690 rubles.
- Ironmind – manufacturer of resistance bands Captains of Crush has introduced a new line of wrist expanders Zenith Gripper. Hard resistance bands are designed for long life and effective training. Approximate cost 1400 rubles.
- Atomgripz - a British manufacturer produces hand expanders made of polished stainless steel called Steel Mirror Finish, which have no analogues. The cost of the brand varies around 2400-2600 rubles.
Strongman scissors
A common version of a wrist expander with a compressing spring. Among the advantages are assortment, easy accessibility and low price.
List of disadvantages:
- inability to adjust the force, which requires the purchase of several exercise machines of different rigidity;
- inconvenient to use, because the projectile requires preliminary placement in the palm of your hand;
- non-adjustable stroke also reduces the effectiveness of training due to improper distribution of the load on the fingers.
The last point is avoided if you pay attention to the two-finger versions of the simulator.
How to properly exercise with a wrist expander
Before starting classes, warm up your joints and muscles by performing circular movements of the hand and clenching your fist for 2-3 minutes.
Day 1
Squeeze a rubber or spring expander of the required load for 1-1.5 minutes at the fastest possible pace. Rest for 3-5 minutes and repeat the exercise for three to six sets.
Day 2
Perform quick compressions of the expander for a minute, then fix the position at the point of maximum tension and hold for another 1-2 minutes. Rest three to five minutes and repeat for another 3 to 6 sets.
Day 3
The exercise is similar to the technique of the second day, but is performed with preliminary fatigue. First, hold maximum tension for 1-2 minutes, then perform quick compressions of the expander for another minute. Rest 3-5 minutes and perform another 3-6 sets.
When price and quality are comparable
An expander with a stretching spring, the decent price of which hides similar service life and efficiency. Models with adjustable stiffness and stroke of the bars are common, so you won’t have to change the exercise equipment often. Simply change the position of a few springs, or change their number, and voila: the characteristics of the device have changed.
And uniform distribution of the load between groups of flexors is achieved due to the parallel arrangement of compressed strips.
There is only one drawback: you cannot buy such an expander at the station sporting goods store. You need to visit a specialized point of sale, or you may even have to order online.
Dolinov's simulator. How to be healthy and slim at any age
The top three is opened by the mega-popular Dolinov simulator among pensioners and its analogues. It can be called an expander conditionally, because... here, not harnesses are used, but ropes, of which there are 4: 2 for arms, 2 for legs. You pull your hand, your leg moves, you pull your foot, your hand moves. The movements are reminiscent of cycling or skiing. A huge advantage of this simulator is that you can exercise while lying down, so people with back problems or excess weight can train. At the same time, a huge number of muscles are involved in the work. A large number of positive reviews confirm the effectiveness of the simulator for older people, rehabilitation and weight loss.
We didn’t really like the quality of the original Dolinov simulator. We order the Chinese equivalent , which is surprisingly much better in quality and cheaper, since there are no “free” gifts included, only the simulator itself. In addition, it can be attached to any doorway; there is no need to drill into the walls or install special hooks.
Bubnovsky's expander. Gym in a bag
In second place is an expander with handles . The most popular and universal solution is an expander made of several bundles with detachable handles. Firstly, you can adjust the load by changing the number of harnesses. Secondly, you can attach cuffs instead of handles and train your legs. Also included is a door anchor, and, as with the Dolinov simulator, you can practice while lying down.
By the way, this expander is often also called the Bubnovsky expander. You can train with it using the Bubnovsky method, similar to the Bubnovsky block simulator . Therefore, this expander is very popular among older people.
Wrestling harness. For wrestlers and more
The line above is a wrestling harness . It is used by wrestlers for throwing training, as well as general pumping. Attached to a wall bars or similar. If you have nothing to grab onto, you can use a door mount and hook the expander into any doorway (the same can be done with other expanders). In the case when the door opens outward, away from you, the expander can be hooked at any convenient height; If it’s on you, you should mount it on top or bottom next to the door hinges. In this case, even if someone at home opens the door, nothing will happen.
A wrestling harness can consist of different materials. In our experience, the most comfortable and durable expander is made of latex rubber, one-piece, without holes inside. Of course, you can use a cheap Martens tourniquet, but it breaks very quickly.
High quality wrestling harness
The Martens bandage breaks quickly
Elastic bands for legs and buttocks. How to get miracle legs and super buttocks
In 7th place are fitness elastic bands for legs and buttocks , the most popular expanders among girls. They are made of 100% latex, so they can be stretched several times their original length. But we recommend taking longer fitness bands, in this case 31 cm in length, because... the likelihood of tearing them is much lower than shorter ones. These expanders come in different loads. We recommend taking not just one, but at least a couple, ideally a set, because... For some exercises, such as swings back or to the side, a weaker elastic band is required, and, for example, for squats and step-ups, a stiffer one is required.
Target . Endurance work
Strength, endurance and performance - these three functions are trained by the wrist expander. The simulator develops forearm endurance, which is useful for every man in everyday activities. In life, what we need is not peak performance (strength) or performance of work in a certain amount of time (performance), but endurance—long-term muscular work on some task. Carrying heavy bags, carrying a heavy object into an apartment, tirelessly carrying a child or rolling a girl in your arms to make the right impression - all this is muscle endurance that an expander allows you to develop.
Eight expander. Spring Resistance Killer
In Soviet times and in the nineties, almost every family had a spring expander . It is still often asked, but I cannot explain it with anything other than nostalgia for the past, because... This option has many disadvantages. The springs bend and deform, pinching the skin or hair unpleasantly if you have a natural woolen overall. But most of all I remember the guy who asked for such an expander, and said that once during a lesson the spring broke and almost knocked out his eye. Along the way, he still wants to finish what he started. Both funny and sad.
Since then, technology has advanced and more convenient and safer options have emerged. For example, a figure eight expander made of latex. You can train not only your chest, triceps and shoulders, but also, by hooking your leg, swing your biceps, do swings to the side, backwards and many other exercises. True, with the advent of more universal rubber loops, the popularity of the figure eight is rapidly declining.
Spring expander
Eight expander
Hands are the basis of human strength, endurance and performance. Therefore, their health should be given special attention. For regular training of arm muscles, a wrist expander is considered one of the most useful devices.
What is a wrist expander and what is its benefit?
This is a simple device designed to target the muscles of the fingers, hands, wrists and shoulders. It is a rubber ring that fits in the palm of an adult. Another type of exercise machine is two handles with a spring. Its work is based on overcoming the resistance of the expander with the muscles of the arm.
These equipment are used by athletes for whom the strength of their hands and forearms is important. Usually these are disciplines such as mountaineering, powerlifting, fencing, crossfit, and various types of wrestling. Exercising with an expander helps avoid finger injuries.
Sometimes weak muscles in the hands or fingers do not allow lifting or jerking a barbell of a certain weight, which prevents the athlete from achieving the desired result. It happens that the muscles of the hands and forearms simply turn off at the limit of effort, refusing to work. For this, a hand expander is needed to help make the grip strong.
Exercises with a manual expander are indicated at the end of training, when the shoulder muscles are already tired. Training with this apparatus is also indicated for general strengthening of the body, improving blood flow, and preventing joint diseases.
What muscles does the carpal expander develop?
When using the simulator correctly, the following muscle groups are included in the work:
- Finger flexors.
- Flexor carpi ulnaris and radialis.
- Long muscles of the palm.
- Muscles of the front of the forearm.
Working out these muscles creates the basis for training with a variety of weights, so a wrist trainer is simply necessary for those who are just joining the ranks of bodybuilders, weightlifters, etc. If you immediately load unprepared muscles with large weights, there is a risk of getting a sprain, rupture of ligaments, or even a hernia.
Exercises with apparatus affect not only the upper limbs. Scientists have found that as a result of exercise, the brain and nervous system are toned. And what could be more important than a working brain and a balanced psyche?
Types of expanders
All hand exercisers work on the same principle and differ only in the shape and material of manufacture. There are also types that allow you to change the intensity of the load.
Rubber ring
This is a well-known wrist trainer. It is a ring made of elastic rubber of different densities, which determines the degree of resistance and load level (from 5 to 65 kg).
Such an expander speeds up the recovery of the hand after injury, especially after a fracture. Exercises with a rubber ring develop muscles, while eliminating the possibility of new damage.
In addition, exercises with the ring normalize blood circulation and blood pressure. It is used for hand gymnastics for those whose activities involve the need to write a lot. And schoolchildren and students claim that the manual exercise machine relieves nervous tension.
The expander ring is available in two versions:
- Smooth, with a surface without bulges or reliefs.
- Embossed, covered with “pimples” to create a massage effect simultaneously with muscle training.
Wrist ball
Also a very common exercise machine, similar to a ring, but made in the shape of a ball. Made from hypoallergenic rubber. The density and intensity of the load are not adjustable.
Spring hand expander
The design of the device is simple: two handles and a spring between them. This spring creates resistance that is overcome by squeezing the handles. The load is changed by replacing the spring, the maximum possible value of the indicator is 20 kg. Unlike the rubber one, this projectile evenly loads all fingers without exception.
Adjustable
Its device is similar to the spring one, but the design is somewhat modernized. The resistance force is adjusted through a special mechanism. This allows you to change the load level gradually, up to 170 kg. This wrist expander is intended for professional athletes.
Gyroscopic
When working with this simulator, you don’t have to squeeze or unclench anything, you just need to keep your hand in one position. The rotor inside the gyroscope creates a centrifugal force that tries to tilt the arm to the side. To increase the rotation speed of the rotor, you should perform circular movements with your hand.
How to use the machine
The hand expander will provide the desired effect only with systematic exercise and compliance with the technique of its use. It is recommended to adhere to some simple rules:
- Don't skip classes, otherwise your training won't be of any use. To exercise with an expander, you only need 15 minutes, and you can do it anywhere. For maximum results, it is better to train several times a day.
- Beginners are advised to divide one session into two approaches: first use a device with a slight resistance to warm up, and then move on to another, more elastic one.
- For those who plan to engage in any sport that requires developed arm muscles, it is advisable to exercise with a wrist trainer 5 times a week, 2 times a day.
The first results from working with a hand expander can be seen on average after 1.5 months.
10 useful properties of an expander
- Developing an “iron” grip. Thanks to exercises with an expander, lifting and carrying heavy objects will not become a problem and will not cause overexertion. This simplest device at first glance perfectly trains the muscles of the hand, tendons of the fingers and wrists. Those who attend training with weights simply must have a wrist expander - it develops the muscles of the hands and forearms, which are responsible for distributing the load when working with heavy weights.
- Prevention of arthrosis and arthritis. The expander increases joint mobility and blood circulation in them, which reduces the risk of these unpleasant diseases.
- Improved blood circulation. Systematic exercises with an expander activate blood vessels and increase the speed of blood movement. This is especially useful for those who often get cold or have bluish skin. Due to the rush of blood to the skin of the hands and nails, vitamins and macroelements are absorbed faster, which helps to improve the condition and appearance.
- Prevention of injuries and sprains. This is especially true for those involved in weightlifting. The expander helps develop the muscles of the hands and forearms, which, in turn, helps distribute the load on the body and minimize the risk of injury when working with weights. In addition, the feeling of numbness and muscle pain will go away.
- Relieving nervous tension. A hand exercise machine, especially with a massage effect, is an excellent anti-stress device. When compressed, it puts pressure on nerve points and endings, reducing nervous excitability. Therefore, an expander will help in any unpleasant situation.
Improved concentration. Squeezing and unclenching the projectile distracts you from unnecessary thoughts and helps you concentrate on more important things.
- Great workout for seniors. To do this, you need to choose a device with low resistance to eliminate discomfort when performing exercises. Systematic training will make your joints more mobile and will be an excellent prevention of some age-related diseases.
- Strengthening the muscles of women's arms. Helps eliminate sagging, strengthen muscles, without pumping your arms.
- Restoring the performance of arm muscles after injuries. As a result of a long stay of a limb in a cast, muscle atrophy appears, the fingers do not obey, the blood supply and access to oxygen in the damaged area are disrupted. By working with a hand trainer, you can significantly reduce the period of elimination of these unpleasant consequences.
- Relaxation of the body. There are many points on the human body, the impact of which is accompanied by relaxation of the body. And most of them are located on the palms. By pressing on these points, the wrist expander relieves tension not only from the hands, but also from the entire body.
Contraindications
If you have certain diseases, it is not recommended to work with the projectile. These include:
- Heart failure.
- Vascular disease.
- Diabetes.
- Pressure instability.
- Malignant tumors.
- Dermatological diseases of the skin of the hands.
In the absence of contraindications, the projectile will not cause any harm to the body.
