How to Use the Gods of Grip Accessory Bundle

Whether you’re completely new to grip training, adding extra hand work to your current routine or gradually rebuilding strength following an injury, the Gods of Grip Accessory Bundle gives you a simple place to start.

The bundle combines three of our most popular accessories:

• Adjustable Hand Gripper
• Grip Rings
• Extensor Bands

Together, they train both sides of the hand. The gripper and rings develop your crushing strength, while the extensor bands train the muscles responsible for opening your fingers. This helps create a more balanced grip-training routine.

Before You Begin

Grip training doesn’t need to be complicated, but it’s easy to do too much too soon. Start with a comfortable resistance and focus on controlled repetitions rather than squeezing as hard as possible.

Your hands and forearms contain lots of smaller muscles and connective tissues that may need time to adapt. Two or three short sessions each week will be enough for most beginners.

If you’re recovering from an injury, begin with the lightest resistance and stop if you experience sharp pain or worsening symptoms. If you’re unsure whether an exercise is suitable, speak to a qualified healthcare professional.

Adjustable Hand Gripper

The Adjustable Hand Gripper is the main strength-building tool within the bundle. Its adjustable resistance allows you to begin at a manageable level and gradually make the exercise harder as your grip improves.

How to Use It

Set the gripper to a light resistance for your first session.

Position one handle against the base of your palm and wrap your fingers securely around the opposite handle. Your wrist should remain in a comfortable, mostly neutral position.

Squeeze the handles together using your fingers and palm. Pause briefly when you reach the closed position, then slowly release the handles under control.

Avoid snapping the handles closed or allowing them to spring open.

Recommended Starting Routine

• 2–3 sets
• 8–15 controlled repetitions per hand
• 60–90 seconds of rest between sets

Choose a resistance that allows you to complete every repetition with good control. Once you can comfortably complete 15 repetitions, slightly increase the resistance.

You can also use the gripper for timed holds. Close the handles and hold them together for 5–15 seconds before releasing slowly.

Grip Rings

Grip Rings offer a simple and comfortable way to train crushing strength. Their compact size makes them ideal for warming up, lighter training sessions or keeping your hands moving while you’re sitting at a desk or watching television.

Different resistance levels can also be used to gradually increase the difficulty.

How to Use Them

Place the ring in the centre of your palm and wrap your fingers evenly around it.

Squeeze the ring as far as you comfortably can. Hold the compressed position for approximately one second, then slowly release it.

Try to keep the pressure even across your fingers instead of allowing one side of the ring to collapse first.

Recommended Starting Routine

• 2–3 sets
• 15–25 repetitions per hand
• 30–60 seconds of rest between sets

Grip Rings are also excellent for longer timed holds. Squeeze the ring firmly and maintain the pressure for 10–30 seconds.

For recovery or mobility-focused sessions, use a lighter ring and perform slow, comfortable repetitions without squeezing to your maximum.

Extensor Bands

Most grip exercises focus on closing the hand. Extensor Bands work in the opposite direction by training the muscles used to open your fingers.

Training these muscles can help create more balanced hand and forearm development while supporting finger mobility.

They may look unusual, but they’re one of the most useful accessories in the bundle.

How to Use Them

Place the band around the tips of all five fingers, including your thumb. Begin with your fingers close together.

Slowly spread your fingers and thumb apart against the resistance of the band. Open your hand as far as you comfortably can, pause briefly, then return to the starting position under control.

Don’t allow the band to snap your fingers back together.

Recommended Starting Routine

• 2–3 sets
• 15–25 controlled repetitions per hand
• 30–60 seconds of rest between sets

Start with the lightest band. Progress to a stronger band once you can complete every repetition through a full and controlled range of movement.

Beginner Accessory Bundle Workout

This simple routine trains your crushing grip while balancing it with finger-extension work.

Warm-Up

• Light Grip Ring: 20 repetitions per hand
• Light Extensor Band: 20 repetitions per hand

Main Workout

• Adjustable Hand Gripper: 3 sets of 8–12 repetitions per hand
• Grip Ring: 2 sets of 15–20 repetitions per hand
• Extensor Band: 3 sets of 15–25 repetitions per hand

Perform this workout two or three times per week, leaving at least one day between harder sessions.

How to Progress

You don’t need to increase the resistance every session. Concentrate on improving your control and completing the full movement first.

When an exercise becomes comfortable, you can progress by:

• Increasing the resistance
• Adding a few repetitions
• Adding an additional set
• Slowing down each repetition
• Holding the hardest position for longer

Only change one element at a time. A gradual increase is normally more effective than making a large jump in difficulty.

Final Tips

Keep your wrist in a comfortable position throughout each exercise and perform every repetition under control.

A mild muscular ache or forearm pump can be normal, particularly when you first begin. Sharp pain, numbness or discomfort around an existing injury is a sign to stop and reassess.

With regular use, the Accessory Bundle provides a convenient way to strengthen your hands, improve finger mobility and build a more balanced grip.