: How long warm-up before gripper training? How long should I warm-up to secure train with the grippers? I'm asking not about general warm-up but about warm-up aimed specifically on hands. Should it be 5 minutes, or 1 minute

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I do a lot of rock climbing, and do a finger specific warmup for it, otherwise I get popping and clicking in my fingers, just like you describe. I don't use heavy grippers like you describe, so maybe someone else will have a more relevant post.

I use grip putty like this. Some sort of physical therapy putty might also work. I usually squeeze it with my free hand as I'm driving to the climbing gym, sometimes for a fairly long time, 10-20 minutes, alternating hands as I'm driving. It may be more than is required, but it goes a long way to loosen up all the connective tissues in my fingers. Other than putty, any medium or light resistance squeezable object would do (once on a road trip I used a plush dog's chew toy I bought at a grocery store). They're just a lot of different moving parts in the fingers, and it takes me a good long while to get them all loosened up and moving properly, but I see big improvement when I do.

I also do 5 minutes of light cardio to get my blood flowing.

My [CO].02