PERFORMANCE HAND GRIP
EXERCISE GUIDE
PA L M S Q U E E Z E
FINGER SQUEEZE
S t a r t : P l a c e H a n d G r i p i n pa lm
of h an d . A l i g n h a n d w i t h wris t
an d f ore a r m i n h a n d s h ake
p osit ion a n d g e n t l y g r a sp
w i t h b ent f i n g e r s a n d t hu mb.
Start: Place Hand Grip in fingers
of hand. Align hand with wrist
and forearm in a palm-forward
position and gently grasp with
straight fingers and thumb.
(Down)
Start: Place Hand Grip in palm
of hand. Align hand with wrist
and forearm in handshake
position and gently grasp
with bent fingers and thumb.
Finish: Keep hand aligned
with wrist and forearm and
squeeze Hand Grip with fingers
and thumb while bending
wrist downward. Hold for 1-2
seconds, return to start position,
release, and repeat.
WRIST BEND
Finish: Keep hand aligned with
wrist and forearm and squeeze
Hand Grip with fingers and
thumb. Hold for 1-2 seconds,
release, and repeat.
(Up)
Start: Place hand Gr ip in palm
of hand . A lig n hand with wr ist
and for ear m in handshak e
position and gently g r asp
with bent fing er s and thumb .
F i n i s h : Keep hand al i g n e d
with wr ist and for e arm an d
sq ueeze Hand Gr i p w i th fi n g e rs
and thumb while b e n d i n g w ri st
up war d. Hold for 1 - 2 se con d s,
r etur n to star t p osi ti on ,
r elease, and r ep e at.
WRIST EXTENSION
WRIST FLEXION
S t a r t : P l a c e H a n d G r i p i n pa lm
of h an d . A l i g n h a n d w i t h wris t
an d f ore a r m i n a p a l m - do wn
p osit ion a n d g e n t l y g r a sp
w i t h b ent f i n g e r s a n d t hu mb.
Start: Place Hand Gr ip in palm
of hand . A lig n hand with wr ist
and for ear m in a p alm-up
position and gently g r asp
with bent fing er s and thumb .
F i n i s h : Keep ha nd a ligned
with wris t a nd fo rea rm and
s queez e Ha nd Grip wi th finger s
a n d th u mb wh ile ben d ing wr ist
upwa rd. Ho ld fo r 1-2 seconds,
retu rn to s ta rt po s itio n,
relea s e, a nd repea t.
F i n i s h : Keep hand al i g n e d
with wr ist and for e arm an d
sq ueeze Hand Gri p w i th fi n g e rs
and thumb while b e n d i n g w ri st
up war d. Hold for 1 - 2 se con d s,
r etur n to star t p osi ti on ,
r elease, and r ep e at.
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WRIST BEND
F i n i s h : Keep ha nd a ligned
with wris t a nd fo rea rm and
s queez e Ha nd Grip wi th
fin gers a nd th u mb. Hold
fo r 1-2 s ec o n ds , relea se,
a n d repea t.