Archer 6 in 1 Exercise eBook

Archer 6 in 1 Exercise eBook
Archer 6 in 1 Hand Exerciser
The Archer Finger and Hand Exerciser for:
 Men
 Women
 Seniors
Several hand and finger exercisers in one it’s:
 Versatile
 Adjustable
 Saves money
Strengthen the Fingers, Hands, and Forearms
If you suffer with stiff, frail, weak, or painful fingers, this eBook will inform you how you can improve your hand grip
strength. It is about conditioning the hand and fingers and helping you to relieve the painful symptoms of arthritis
and stiff fingers than can cause pain and help you to build a stronger hand grip in general. We will touch on the hand
muscles in general and the importance of building a stronger grip, but more precisely, we will inform you how you
can use the Archer Hand Exerciser to help you to have more robust hand grip strength.
The Archer Hand Exerciser can be effective for stroke recovery patients, those that suffer from hand arthritis, stiff
fingers or anyone needing hand therapy exercises in general. Senior citizens with stiff fingers or frail hand strength
can benefit, along with ladies with weaker or smaller hands wanting to improve hand strength. The Archer Hand
Grip helps musicians wanting more finger strength and dexterity and is effective for men in general with a desire for
a more robust grip.
Hand and Finger Muscles
The hand consists of 18 muscles that open and close the fingers. Half of the muscles contract to close the fingers and
the other half contract to open the fingers. It is obvious that most of the hand’s effectiveness is in the closing of the
fingers and gripping and squeezing of objects, however the muscles that open the hands should not be neglected.
As you grip an object the muscles that close the hand contract while the muscles that open the hand stabilize the
contracting muscles. And the reverse is also true. These hand muscle groups in technical terms are known as
antagonistic, as they work together in contracting and relaxing the hand to create movement and control the hand
functions.
Hand Exercise the Entire Hand
To build finger and hand strength and minimize injuries in the fingers and hands, the entire hand should be
exercised. Focus should be placed on building strength in the muscles that flex (close the hand) as well as the
muscles that open the hand. Unless there is a specific desire to exercise the hand or fingers in partial reps, normally
one should perform hand strengthening exercises through the full range of motion. Once the muscle can no longer
perform a full range of movement and the muscle is fatigued, BUT you wish to work the muscle to temporary
exhaustion, then you may perform partial or pumping reps.
Exercising the hands this way will promote maximum blood flow through the hand and finger muscles and help
keep, not just the muscles tissue and tendons healthy, it will loosen stiff fingers and help relieve the painful
symptoms of arthritis if used on a regular basis.
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Regular Exercise: These principles of hand exercise are important in developing the hand muscle balance. If the
muscles in the hands and fingers are not exercised regularly hand problems can set in or become more pronounced
such as stiff fingers and arthritic symptoms. Imbalance in the hand muscles can cause finger, thumb, hand, forearm,
and even elbow problems. Weak muscles can result in tendonitis and carpal tunnel and frail fingers in general.
Tips for Effectively Using the Archer Hand
Exerciser and Grip Strengthener
Most people are familiar with exercising the muscles in
the hands that close the fingers and often neglect
exercising the opposing muscle group that opens the fingers. The
Archer Hand Exerciser works the muscles that are important in
closing the fingers and making the grip stronger. For a complete
finger and hand workout consider supplementing your hand
exercising routine with stretching and finger extension exercises.
There are several good exercisers on the market for this purpose. Feel free to contact Archer Fitness Products for
recommendations.
Tips to get the most benefit out of your Archer Hand Exerciser
1. Important: Once your hand grips the exerciser try to keep the fingers from sliding up or down, or forward
or backwards, on the hand grip handles. Keep them stationary throughout the entire repetition when
performing the exercises. Try to not let the fingers slip. This will provide more effective exercises and will
make the Archer Hand Exerciser last for years
2. If possible, perform exercises through the full range of motion until fatigued
3. If a more exhausting exercise is desired after the full range of motion can no longer be performed complete
the last few repetitions with pumping actions, or partial reps
4. For any exercise, if a complete range of motion is impossible, or too painful to complete, simply use
pumping motions until the hand muscles are fatigued
5. There are a few advanced finger and hand exercises that may be difficult to perform, if the Archer exerciser
is difficult to hold with one hand feel free to stabilize it with the free hand
6. Hand Exercises can be performed slowly or quickly, or in combination of both fast and slow and full and
partial reps
7. USE THE ARCHER HAND EXERCISER ON A REGULAR BASIS
The Archer 6 in 1 Hand Exerciser Can Help Those Wanting to:
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Become better at a sport that requires hand grip strength such as golf, tennis, or baseball
Be more efficient at playing a musical instrument such as piano or guitar
Recover more quickly from a hand, finger or wrist injury
Improve finger and hand grip strength
The following illustrations are hand exercises that can be performed using the Archer 6 in 1 Exerciser. These
exercises will help you build the muscles in your fingers, hands, and forearms for more vibrant fingers and a stronger
grip. Keep in mind the emphasis for using the Archer Hand Exerciser is placed primarily on those with a weaker hand
grip, but keep in mind because it is adjustable, it is for anyone wanting to build a better grip including men that
already have a robust grip.
1. The Traditional Hand Squeeze (Main Exercise) - This exercise will strengthen the hands and forearms. Adjust to
your comfort level to perform the following exercise:
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Seniors – 3 sets of 20 reps each do 4x week
Ladies – 4 sets of 30 reps each do 4x week
Instrumentalists – 3 to 4 sets of 30 reps each do 4x week
Hand Therapy Patients – 3 sets of 20 reps each do 4x week
Men – 5 sets of 40 to 150 reps each do 4x week
2. The Reverse Traditional Hand Squeeze: (Primary Exercise) - The reverse grip is another way to do the hand
squeeze and can work well for those with larger hands.
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Seniors – 3 sets of 20 reps each do 4x week
Ladies – 4 sets of 30 reps each do 4x week
Instrumentalists – 3 to 4 sets of 30 reps each do 4x week
Hand Therapy Patients – 3 sets of 20 reps each do 4x week
Men – 5 sets of 40 to 150 reps each do 4x week
3. The Thumb & Finger Tip Squeeze (Primary Exercise) - Advanced finger and thumb exercise for building finger and
thumb strength.
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Seniors – 3 sets of 10 reps each do 4x week
Ladies – 3 sets of 20 reps each do 4x week
Instrumentalists – 3 sets of 20 reps each do 4x week
Hand Therapy Patients – 3 sets of 10 reps each do 4x week
Men – 5 sets of 30 reps each do 4x week
The Thumb & Finger Tip Squeeze
4. Thumb pump (Primary Exercise) - Focuses on strengthening the muscles in the thumb.
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Seniors – 3 sets of 10 reps each do 3 to 4x week
Ladies – 4 sets of 20 reps each do 4x week
Instrumentalists – 3 sets of 30 reps each do 4x week
Hand Therapy Patients – 3 sets of 10 reps each do 4x week
Men – 5 sets of 40 reps each do 4x week
5. Guitar finger exercise (Secondary Exercise) - Focuses on the thumb, pointer finger and the little finger.
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Instrumentalists – 4 sets of 30 reps each do 4x week
Hand Therapy Patients – 3 sets of 10 reps each do 3x week
6. Index & middle finger squeeze (Secondary Exercise) - Focuses on the muscles in the index and middle fingers.
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Seniors – 3 sets of 20 reps each do 4x week
Hand Therapy Patients – 3 sets of 20 reps each do 4x week
7. Ring & Pinky Squeeze (Secondary Exercise) - Focuses on the muscles in the ring and the pinky fingers.
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Seniors – 3 sets of 20 reps each do 4x week
Hand Therapy Patients – 3 sets of 20 reps each do 4x week
The following are advanced finger exercises that will require a little more finger strength. Those with weaker hands
may not have fingers strong enough initially to do these exercises, but with practice, and patient use, they will be
able to work up to adequately performing them. These exercises are meant to supplement the primary and
secondary hand exercises. If the Archer 6 in 1 Hand Exerciser is difficult to operate with one hand feel free to use the
other hand to stabilize it.
When performing the supplemental finger and hand exercises, if you are unable to squeeze the handles so that they
touch, not worry, just squeeze the handles using a pumping motion until you feel fatigued.
8. Thumb and index finger exercise (Advanced Exercise) - Focuses on the index finger and thumb muscles.
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Ladies – 3 sets of 20 reps each
Instrumentalists – 3 sets of 30 reps each
Men – 3 sets of 30 to 50 reps each
9. Thumb & middle finger squeeze (Advanced Exercise) - Focuses on middle finger and the thumb muscles.
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Ladies – 3 sets of 20 reps each
Instrumentalists – 3 sets of 30 reps each
Men – 3 sets of 30 to 50 reps each
10. Thumb & ring finger squeeze (Advanced Exercise) - Focuses on ring finger and the thumb muscles.
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Ladies – 3 sets of 20 reps each
Instrumentalists – 3 sets of 30 reps each
Men – 3 sets of 30 to 50 reps each
11. Thumb & pinky finger squeeze (Advanced Exercise) - Focuses on pinky finger and the thumb muscles. This finger
and thumb exercise is one exercise in particular that may require using the opposite hand to stabilize the tool. This
can be an exercise that is beneficial for instrumentalists such as guitar players that need a stronger pinky for
squeezing the frets more effortlessly or for piano players that want to increase finger strength for playing the piano
keys with more power.
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Ladies – 3 sets of 20 reps each
Instrumentalists – 3 sets of 30 reps each
Men – 3 sets of 30 to 50 reps each
12. Variations of finger and thumb exercises - Reverse the gripper to get a different feeling.
Archer Hand Exerciser - Questions & Answers
Q: How Frequently Should You Use the Archer Hand Grip Strengthener?
A: The best way to develop stronger hands and robust grip strength is to exercise the forearms regularly. In fact,
routine exercise for the whole body is a practice everyone should incorporate on a weekly basis. Depending on your
fitness level and your goals, a resistance level should be set that allows you to do at least 8-15 reps per set. The main
goal should be to feel fatigue on the last few reps of every set you do.
Q: Who should NOT use the Archer Hand Exerciser?
A: The Archer Hand Exerciser is adjustable in both resistance and width of the handles. When tension is lowered, the
width of the handles narrows for those with weaker or smaller hands and the resistance is very light so that anyone
with even a small amount of hand strength can squeeze it. Also, it was ergonomically designed so that advanced
finger exercises could be performed by just about anyone that wanted to use it. With that being said, anyone that
suffers from a hand ailment that the hand grip will cause to become more exacerbated by using it, should not use it
without first getting consent from a qualified physician.
Q: Who should use the Archer Hand Exerciser?
A: Simply put, the Archer 6 in 1 hand exerciser is for anyone, man or woman, young or old that has a weak grip,
arthritic, or stiff fingers, or just has a desire to improve their grip strength.
Hand therapy for:
 Stroke recovery
 Hand arthritis
 Stiff fingers
Seniors with:
 Frail hand grip strength
 Small hands
 A weak grip
Ladies with:
 Smaller hands
 Weaker hands
 Desire to improve tennis or golf
swing
Musicians that desire more:
 Finger strength
 Finger dexterity
Men that want to improve:
 Sports performance
 Hand grip strength
 Baseball or golf swing speed
Q: Why is the Archer Hand Exerciser so easy to squeeze?
A: The Archer grip is extremely easy to squeeze at the lowest tension but increases resistance to provide a challenge
for most people. The benefits of the Archer Hand Exerciser hand-grip should not be under estimated. It is a very
effective finger hand and forearm exerciser training tool for just about anyone. It may be easy to squeeze at the
lowest resistance but as the knob is turned and tension increases it can become challenging for even someone with
a very strong hand grip.
It was designed with an easy squeeze for two reasons. The first reason is for the sake of those with extremely weak
or small hands to be able to squeeze. The second reason is so that one can perform the more advanced finger and
hand exercises. The Archer Hand Exerciser can benefit those needing hand therapy exercise, seniors wanting to
improve weak or stiff fingers, ladies wanting to improve their grip strength, and men in general that want a more
robust grip. It is for anyone with a desire to increase the strength of their fingers and hand grip strength.
Q: Why does the Archer Hand Exerciser become narrow as the resistance is lowered?
A: This is the reason it appeals to so many people with wide variety of needs - It is what sets the Archer Hand
Exerciser apart from other popular hand grips. The narrow position enables those with smaller or weaker hands to
get a good grip, and thus get a good hand workout. Also, this feature allows the more advanced finger and thumb
exercises to be performed.
Q: How can such a wide variety of people benefit from the Archer Hand Exerciser?
A: There are three reasons the Archer Hand Exerciser appeals to so many people. The reasons are because the tool is
ergonomically designed, resistance is adjustable, and the handles narrow when the resistance is lowered and widen
when resistance is increased.
Q: What is so significant about the design, range in resistance, and adjustability of handle width?
A: The Archer 6 in 1 Hand Exerciser’s main features and benefits are it’s:
Ergonomic design: The Archer Hand Exerciser is ergonomically shaped to fit the hands and fingers in various
ways to enable one to perform multiple exercises. The benefit is that it can save you money because you will not
have to purchase multiple hand exercisers to perform the various exercises that target different hand muscles.
Adjustable resistance: The tension can be decreased for senior citizens with weaker hands or for those needing
hand therapy, and increased for those with a more robust grip like baseball players or golfers. Again, one
exerciser can increase in resistance and save money from purchasing a heavier resistance hand exerciser – Its
resistance adjusts to your hand strength increases.
Handles become wider or narrower:
This is what makes this exerciser
unique compared to other hand
exercisers on the market. When the
tension is decreased the handles
become narrow enabling those with
smaller or weaker hands to get a
better grip. It is also used for the
more advanced finger and thumb
exercises. When the tension is
increased the handles move farther
apart. This provides more resistance
for those needing to build a much
stronger hand grip.
Q: What exercises can I do for hand therapy?
A: Hand Therapy is generally required when a person has an accident causing limited hand motion. Or it may be as
the result of a chronic condition such as hand arthritis. To get back the agility and strength and dexterity in the hand,
hand therapy can be helpful. It is one the best ways to restore hand motion. Depending on the ailment and its
severity, hand therapy needs are different for different people. For those needing hand therapy the way to get the
most benefit using the Archer Hand Exerciser is to lower the tension to its lowest point by turning the knob counter
clockwise. Begin using it at this level. Try various hand and finger exercises and increase tension as strength
improves. If it is too easy simply increase tension.
Q: How often should I train with my Archer Hand Exerciser?
A: The forearms can be trained a little more often than larger muscle groups like the chest, shoulders, triceps and
biceps. However, you should not over train your forearms. We suggest training with the Archer Hand Exerciser
about at least three to four times per week.
Q: How many reps should I do for hand therapy?
A: As stated above, therapy needs are different for different people. That being said it is not so important to keep
count of reps but instead concentrate on doing sets and fatiguing the hand and finger muscles. Let’s say you squeeze
the hand gripper 15 times and rest 20 seconds. That is counted as one set with 15 reps. Next time you squeeze the
exerciser 15 times and rest for 20 seconds. This is the second set of 15 reps.
Example: Choose the type of finger or hand exercise to perform and set the exercise tool at a comfortable resistance
level. Let’s say you want to do 4 sets of the thumb squeeze exercise. Begin squeezing until the thumb begins to
experience fatigue. In this example we will say you experience fatigue at rep 14 and you stop and rest for about 20
seconds. In the first set you did 14 reps. Let’s say performing the next set you experience fatigue at rep 11 and you
stop and rest for about 20 seconds. The second time you did 11 reps and that is your second set. So rather than
focus on how many reps you do each time, concentrate on doing as many reps as you need to in order to reach mild
fatigue and then rest and repeat. Try to do at least 4 sets per exercise session.
Q: How should I train with the Archer Hand Exerciser?
A: Our hand gripper is designed for developing a better grip for a wide variety of people at various strength levels.
Some will need to train harder with it than others are capable or able to train. The beauty of using the Archer 6 in 1
Hand Exerciser is that it adapts for so many people with a wide variety of needs. We suggest exercising with the
hand tool 3 to 4 times a week. However, don’t overdo it. For more instructions on hand exercises for different needs
see the exercise illustrations starting on page 2.
Some will want to adjust the gripper to its lowers level and do 5 to 25 reps, while others will adjust it to its highest
level and perform 100 or more reps in several sets. If it becomes too easy at one resistance level, it is a good time to
move up to a higher level of resistance.
Q: I have a stronger grip how many reps should I do?
A: Anyone with a more robust grip can do more reps and sets and go beyond fatigue. Beyond fatigue means you can
do reps until a cramping or burning sensation is felt in the finger, thumb, or forearm muscles.
Example: Choose the type of finger or hand exercise to perform. Set the exerciser at the desired resistance level.
Begin squeezing. Keep in mind, it is not so important to keep count of reps but instead concentrate on doing sets.
Let’s say you squeeze the hand gripper 65 times and rest 20 seconds. That is counted as one set and 65 reps. Next
time you squeeze the exerciser only 45 times and rest for 20 seconds. This is the second set of 45 reps. Let’s say that
the third time you are only able to squeeze the hand tool 38 times. This would be the third set of 38 reps, etc.
More Tips for Using the Archer 6 in 1 Hand Exerciser
Use pump squeezes. When performing any hand exercise, when you begin to fatigue and can no longer touch the
handles together instead of stopping, continue using pump squeezes. Simply do partial squeezes several more times
in order to fatigue the muscles to their maximum capacity.
Do pump squeeze exercises. No matter what hand or finger exercise you do if it is too difficult to squeeze
completely just perform pump squeezes. Do partial squeezes until the muscles are fatigued.
Use the other hand. Remember when doing any hand exercise, if the hand gripper is difficult to hold, stabilize it
with the other hand.
Avoid Overtraining: Only use your Archer Hand Exerciser 3 to 4 times per week!
Important: Always keep the thumb and fingers in set position - do not let fingers slide on the handles, keep
them in a fixed position. Your goal should be to perform exercises correctly by allowing the fingers to slide around or
up and down handles can cause undue discomfort and even blisters. If the fingers slide on the handles in any way
the exercise is not being performed correctly. Keeping the fingers stationary will provide maximum hand comfort
and your hand exerciser will last a longer period of time.
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