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@Badsaint: You squeeze for the entire exercise. As in if you are doing an arm curl, then you would start with your arm extended straight out, and you crush the spring bell tight, as in crush it with a "Death Grip," then curl your arm , slowly and deliberately, into a hard biceps contraction, and then do a slow negative until your arm is straight out again. Only then do you relax your grip on the spring bell. Do not loosen your grip at any time during the exercise! That's the key to getting results with the spring bell.