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.
What muscles are worked during exercise?
What muscles does the wrist expander develop? Many people mistakenly believe that when working with this bullet, only the muscles and joints of the fingers are loaded. In fact, proper technique will allow you to feel the work:
- Muscles and joints of the wrists;
- The front of the forearm.
- Finger flexors;
- Arm muscles;
All these parts of the muscle group allow you to work fully productively with weights; they are what the expander pumps. If you immediately load undeveloped muscles with weight, then, not knowing how to properly distribute the load, the beginner will receive a sprain, bruise, or even a hernia instead of his natural back wings.
What else is a wrist expander used for? The bullet load is beneficial not only for the arm muscles, but also for the entire body. It has long been proven that when you train your arms and hands, both the training zone and the brain connected to the nervous system are adjusted. A productive brain and a balanced psyche are the key to the health of the whole body.
We recommend that you watch the following video, in which Denis Borisov explains how useful this bullet is:
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.
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.
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 →
Benefits of shopping in our store
After deciding on the choice of a simulator, the question arises: “Where to buy a wrist expander?” You don't need to go far - you can do it right on the Gripboard.ru website.
We guarantee from ourselves:
- The highest quality expanders
. Our store occupies a leading position in sales of expanders in Russia. All exercise equipment that goes on sale is first tested by athletes and amateurs. The inventory receives its assessment, and only then, in the case of successful tests, is put on display; - Low prices and discounts
. Our store has the lowest prices for original products. The only cheaper ones are Chinese fakes, which quickly break down and can cause injury during training. Purchasing on Gripboard.ru save maximum money and get maximum quality; - Responsiveness and assistance in choosing a simulator
. You can contact us during business hours and we will help you choose the exercise machine that is right for you; - Fast delivery
. All products that you can order on our website are in stock and ready to ship right now; - Powerful information support
. Sellers are limited to instructions for their products. They don’t tell you how to train with the purchased simulator, which deprives you of results. We are interested in our customers getting results and coming back to us for new purchases. The HVAT brand is supported by athletes who write articles for each product. These materials will allow you to increase the efficiency of each workout and guarantee results.
After purchasing a simulator, you can regularly update your knowledge about training with it using materials that are written and updated daily!
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.
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.
Contraindications for exercise
Exercises with an expander do not benefit everyone; there are exceptions. Danger also threatens those who exercise incorrectly: skip the warm-up, neglect advice on performing the exercises correctly.
During training, tension or rupture of the ligament or muscle tear may occur. Before starting physical activity with an expander, consult your doctor for any contraindications.
You cannot train with an expander if:
- Diagnosed diabetes mellitus.
- Diseases of the cardiovascular system.
- Abnormal blood pressure levels.
- Unhealed lesions on the skin, wounds.
- Infectious skin diseases.
- Diagnosed oncology of any stage.
- Joint diseases.
- Thin walls of blood vessels and capillaries that can burst during heavy physical activity.
Violation of safety precautions during training leads to injuries, pain, etc. Exercising with an expander for the above indications disrupts general well-being, worsens a person’s condition and progresses the development of the disease.
Therefore, consultation with a specialist before starting any active physical training is mandatory.
