How to use the Funky Fingers Finger Trainer

This is the how to use guide for the Funky Fingers Finger Trainer.

Setup

Depth adjustment

Insert the bolt with the arrow pointing up - this allows the bolt to slide in and out. Rotate the bolt to engage the threads. It can now be rotated for fine adjustment

 

 

Getting a grip

1. Clip the device to a carabiner and clip it to some weights.
2. Pinch all four edges with one hand to keep them together.
3. Insert fingers into the finger edge.
4. Gently pull a little bit, and adjust fingers to your preferred grip. It is easier to adjust the grip with a bit of tension before lifting the weight.
5. Lift the weight.

Hand Anatomy terminology

DIP joint Distal InterPhalangeal	The furthest joint on the finger
FDP muscle Flexor Digitorum Profundus	The muscle that flexes the DIP joint
PIP joint Proximal InterPhalangeal	The second furthest joint on the finger
FDS muscle Flexor Digitorum Superficialis	The muscle that flexes the PIP joint

Finger anatomy diagram from Will Anglin

Isometric open hand - ½ pad four finger drag

Setup

You can adjust the edge depth to your preference. It is recommended to initially start with the depth at ~½ finger edge pad. This is a good balance of stimulus and comfort.
Making the edge smaller will increase the stimulus to the FDP for the same weight. The trade off is that it will be less comfortable. Pick an edge depth that is comfortable and allows you to keep good form.

Each finger has a slightly different ½ pad length. You can adjust the outer two finger edges to fit the index finger, and the middle two to fit the middle finger. This way swapping hands will not require readjusting the depth stop. 

Grip position

Grip the FFFT with every finger in an open position. The fingertip (distal phalanx) should be perpendicular to the direction of force. This will maximize the amount of torque on the DIP joint. The PIP joint should be slightly bent. 

The grip position is very important and takes some practice. You should practice the position without the finger trainer first. Open your hand with all of the fingers straight. Start curling your fingers into a “claw” shape. Stop when the fingertips are perpendicular to your palm.

PIP joint weakness

While training the open hand, you may find that your PIP joint straightens in one of your fingers. This indicates a weakness in the FDS muscle. To maintain proper form for open hand training, use a lower weight so that you can maintain a bent PIP joint. To address the FDS weakness / PIP joint bending, you should train the half crimp or full crimp.

Incorrect grip positions

Gripping the FFFT as if it was a straight edge

If you are used to training on a straight edge, you might have a tendency to  put all of your fingers in a straight line. This is not the correct grip position.

Over / Under gripping

It is possible to either over or under grip the finger edge. In both cases the torque on the joint is decreased and it is possible to lift more weight. You have to be conscious about maintaining good form.

Adjust single finger depth to decrease load on a particular finger

If you want to decrease the load on a particular finger (e.g. you have a finger injury), you can adjust the depth to be bigger for that particular edge. While the force is the same, the torque on the joint will be lower.

Isometric half crimp

Setup

This can be done with or without the depth adjustment bolt. Use the same depth as for the open hand, or remove the depth adjustment bolt. Making the edge smaller will increase the stimulus to the FDP for the same weight. The trade off is that it will be less comfortable.

Grip position

Curl the PIP joint to be 90 degrees while keeping the DIP joint straight. 

Over / Under gripping

It is possible to either over or under grip the finger edge. In both cases the torque on the joint is decreased and it is possible to lift more weight. You have to be conscious about maintaining good form. It is likely that the pinky will not be accustomed to this position and will try to open up.

Isometric full crimp

Setup

This can be done with or without the depth adjustment bolt. By removing the depth adjustment bolt, you will minimize the load on the FDP, helping isolate the FDS.

Grip position

Start in a half crimp position and then curl in at the knuckles (flex at the MCP joint). Keep the finger edge perpendicular to the force.
The critical difference between the half crimp and full crimp is flexing at knuckles (MCP). This allows the FDS muscle to have better leverage on the PIP joint.

DIP curl

Follow the open hand instructions for the gripping trainer. When gripping, leave some space between the fingertip and the depth stop. This will allow for the finger to curl forward. Once the weight is lifted, you can curl and uncurl at the DIP joint. This is a very small and subtle movement and will take some practice.

 

 

PIP curl

Follow the half crimp instructions for gripping the trainer. Once the weight is lifted, you can curl and uncurl at the PIP joint.

 

 

Variation with extra stretch

You can do a variation of the above exercises that adds more stretching to the muscle. Put your forearm horizontally with the palm facing up. Extend the palm away from you so that the fingers are pointing downwards. It might be helpful to place your forearm on the edge of a table or yoga foam roller. Then follow the instructions for any of the grip training.

This variation pairs well with either the DIP or PIP curling since the exercise depends on flexing the fingers to lift the weight.

This might be useful for training finger strength when you are in a mantle position, or if you are doing a handstand.

 

Full hand concentric / eccentric loading

Setup the trainer for the ½ pad four finger drag. From here, curl your fingers and touch the finger edge to your palm.

This is a fun movement to do. It engages several finger and wrist muscles at the same time, so it is more useful as a light weight warm up or endurance training, rather than strength training.

 

Wrist curl from deep extension

Put your forearm vertically and extend your wrist so that the palm is horizontal and facing upwards. Flex the wrist.

 

 

Toe crimping

Remove the depth adjustment bolt. Grip the trainer with the little toes.

TODO better pic