HOW TO TRAIN

ALPHA GRIPZ TRAINING BASICS

Place the bands over the second knuckle of your fingers. The lower you place them, the easier the exercise is. Start with the green band and work your way up as you build strength.

Always perform the exercises in a slow and controlled manner. Open your hand and spread fingers to your comfortable maximum.

We recommend training 2-4 times per week. [2-4 sets] with [5-25 reps] per hand per training session. (Depending on band strength and your personal fitness level.) You can increase sets & resistance as you gain strength.

LISTEN TO YOUR BODY. START SLOW. TRAIN TO YOUR LEVEL. DON'T OVERTRAIN.

***Like training ANY muscle group, it's normal to feel a little tired/sore during or after training. HOWEVER, stop exercising immediately if you're feeling (acute or prolonged) pain, weakness or numbness.

You can try these different positions and explore the ways these different movements train your extensors.

HAND POSITIONS

1. Pronated with your palm down

2. Supinated with your palm up

3. Neutral position palm facing the body

These postures can be combined with different arm positions.

ARM POSITIONS

1. Extended arm pronated, supinated, then neutral

2. Bent arm horizontally 90° pronated, supinated, then neutral

3. Bent arm vertically (upwards) 90° pronated, supinated, then neutral

Train at YOUR level! DO NOT overtrain! Discontinue use if you experience (acute or prolonged) pain, weakness or numbness from exercises.