How To Use And Train With Extensor Bands
Hey guys, how's it going? I'm Tom from Gods of Grip, and today I'm going to take you through how to use extensor bands, what some of the benefits are, and answer a few common questions about them.
If you've just purchased a set of these, you will have received this box, and the QR code brings you to this video. If you've come from there, welcome! Hopefully, I can guide you through how to use them today.
When you open the box, you'll find three different bands inside. Yours will come sealed, but I've already opened mine for convenience. The bands come in three levels:
- Level 1 (Blue) - Easiest resistance
- Level 2 (Green) - Medium resistance
- Level 3 (Orange) - Toughest resistance
You'll want to start with the easiest band to get used to how they work. Each band has four holes surrounding a larger hole in the center. Your thumb goes into the large hole at the bottom. I usually start by putting my thumb in first, then lining up my fingers, using my chest to help push them in. I prefer keeping the band high on my fingertips, as it allows for a better range of motion. If you position it too far down your fingers, youre stretching them out but not getting as effective of a stretch.
Once you're set up, try to open your hands and fingers as wide as possible. You'll immediately feel a stretch in your wrists and forearms. Some people struggle with certain fingers typically the pinky, ring, or index finger. When you start, you might notice one finger has more difficulty than others, but don't worry. Keep using the bands consistently for a few weeks, and things should even out.
I personally rarely use the orange band because it tires my hand out quickly rather than giving me the stretch I want. If you're struggling, you can flip your hand and use a different grip, some strongmen prefer this, though it's a bit of a cheat!
Benefits of Using Extensor Bands
I initially started using these to help with wrist pain, and they've been really beneficial. Using them at an angle, with my wrist slightly flexed, provides a great stretch for the hand and wrist. If you open your hand more, you'll feel the stretch extending into your forearm.
These days, people are constantly gripping things, whether it's deadlift bars, lat pulldowns, climbing holds, or even just typing on a keyboard and using a mouse. Extensor bands work the opposite motion, helping to stretch everything out, improve blood flow, and loosen up tight muscles.
Recommended Usage
Start with no more than five sets of 15 reps per day while getting used to them. Over time, you can adjust based on how your body responds. If you're already strong and want to strengthen your extensors, you can jump straight into using the orange band. As it becomes easier, challenge yourself by increasing reps.
Thanks for reading, and we'll see you soon!
