Do you have a hard time opening jars or carrying heavy boxes? You may not realize it, but weak grip strength could be the culprit.
🤜Grip strength is vital for everyday activities and can also help improve your overall performance in sports and other activities.
The poor grip affects how you perform everyday tasks and can even lead to joint pain and injuries.
Poor grip strength is the limiting factor in most upper-body exercises. Your grip is the foundation of strength, and if it is weak, your performance will suffer.
Research has even demonstrated that weaker grip strength can indicate shoulder health. ☝️According to the research, there is a significant relationship between grip strength and lateral rotator strength.
How to improve grip strength?
Grip strength is not just for strongmen and bodybuilders; it’s a fundamental ability that everyone should be able to master.
So, how to improve grip strength? 🤔
There are simple exercises that you can do to improve your grip strength. Simple grip exercises like grip squeeze and wrist curls improve your grip strength. You can also start on body weight-based exercises like pull-ups, chin-ups, and deadlifts to enhance your grip.
😲What is Grip Strength?
Grip strength is how strong your hands and wrists are. It helps you do everyday tasks like opening jars or carrying heavy boxes.
A study published in the Journal of Strength and Conditioning Research found that grip strength predicts muscular endurance and overall strength.
Good grip strength can also help you do better in sports and other activities. Without good grip strength, it can be hard to do many things.
When it comes to how we hold with our hands, these three main grips are used, which require different muscles and techniques:
✊Crush grip
A crushing grip is used when holding something tightly with your fingers and palm. This type of grip is used to lift and carry heavy objects or for activities like handshakes.
✊Pinch grip
The pinching grip is used when you use your thumb and fingers to hold something, such as picking up a small object. This type of grip is often used in activities such as cutting with scissors or using a hammer and nails.
✊Support grip
A support grip is used when you use your palm to hold onto an object or tool. This type of grip is often used for lifting weights or hanging from a bar.
🔥How to Test Grip Strength?
Grip strength can be tested with a dynamometer (or handgrip strength tester). These devices measure how much force you can generate with your grip.
A hand grip tester can measure how much pressure you put on it, so you can see how your grip strength changes over time. This is a great way to track your progress.
Some gyms have dynamometers, and you can also buy them online. Here are some simple steps for testing your grip strength with a dynamometer:
- Place the handgrip in one hand and squeeze as hard as possible.
- Make sure to squeeze for at least five seconds and then release slowly.
- Record the maximum force you produced during each trial.
- Repeat on the other hand.
- Compare your results with the chart of average grip strength values for people of the same sex and age
🏆Benefits of Strengthening Grip Strength
Strengthening your grip strength can have many benefits, including:
👌Increased performance in sports
Good grip strength helps with activities like tennis, baseball, and golf, giving you better control when swinging a bat or club. Strong grips mean more power for those activities.
👌Improved hand and wrist health
Having strong grip strength helps protect your hands and wrists from injuries. It also helps reduce the strain on your hands, preventing chronic pain or carpal tunnel syndrome.
👌Improved hand dexterity
With a strong grip, you can move and control objects more precisely with your hands. This improved dexterity helps with activities that require fine motor skills, such as playing an instrument or typing on a keyboard.
👌Improved quality of life
Strong grip strength can improve your overall quality of life by increasing your ability to do everyday tasks easily.
👌Reduced risk of joint pain
Strong grip strength helps reduce stress on your hands, wrists, and elbows. This can help reduce the risk of joint pain caused by overuse or repetitive motion.
👌More endurance in the pull-up bar
Grip strength allows you to hold onto a pull-up bar longer, doing more reps and getting a better workout.
🎯Six Simple Exercises to Improve Your Grip Strength
Here are simple exercises you can do to improve your grip strength:
☑️Squeezing a tennis ball or stress ball with your hand
Squeezing tennis or stress ball with your hand to work your flexor and forearm muscles. When you squeeze the ball, it helps to increase the pressure on your muscles, and this will help make them more robust over time.
You can also use a stress ball to help relax your muscles after exercise or when you feel tense. Squeezing the ball in both hands for a few minutes will help relieve tension in those areas and help you feel more relaxed.
☑️Wrist roller or dumbbell exercise
A wrist roller or dumbbell is an effective way to strengthen your grip. This exercise can help improve your hand and forearm strength and increase your endurance in activities like pull-ups or lifting weights. The exercises are simple but require focus and concentration to get the most out of them.
Using a wrist roller or dumbbell is easy: hold onto the device with one hand while rotating it in a circular motion. You should rotate it slowly at first, then gradually increase the speed until you reach maximum speed (or fatigue). Keep your elbow close to your body throughout the exercise for better stability and control. As you become stronger, you can add more weight or resistance bands for increased difficulty. Doing these exercises regularly will help build up strength in both hands, increasing dexterity and improving performance when doing tasks that require fine motor skills, such as typing on a keyboard or playing an instrument.
☑️Finger extensions
Finger extensions are a great exercise to help improve grip strength. This exercise is designed to strengthen the intrinsic muscles of the hand, which are responsible for gripping and holding objects.
Hold your fingers straight with the tips touching to do a finger extension, then bend each one at a knuckle and extend the finger back out again. You can also use an elastic band to add resistance, which will help make the exercise harder and increase your grip strength.
☑️Hang from a pull-up bar for as long as you can
If you are into bodyweight training or have access to a pull-up bar, hanging from it for as long as possible is another great way to improve your grip strength. This exercise will help strengthen the muscles in your hands and forearms, making it easier to hold onto objects or perform activities requiring fine motor skills. Start by hanging from the bar with your arms straight and gradually increase the time as you become stronger.
Related articles:
- One Arm Pull ups Progression
- The Best Bodyweight Pull Workout: Get Strong and Sculpted
- How to Do Pull-Ups Without a Pull-Up Bar: Tips and Tricks
☑️Gripping a towel while doing push-ups
This exercise combines two movements (push-ups and grip strength) into one, making it an efficient way to work out both simultaneously.
Start by laying on the ground with a towel in your hands to do this exercise. Then, squeeze the towel while doing a push-up and hold it tightly throughout the movement. This exercise will help you build grip strength and strengthen other muscles in your arms, shoulders, and chest.
☑️Hand Grippers
Hand grippers are one of the simplest ways to improve your grip strength. These small devices are easy to use, affordable, and convenient.
Squeeze the hand gripper with your hands as hard as possible while alternating between each side. As you become stronger, you can increase the level of resistance by using heavier hand grippers. In addition, regular exercise will help build up strength in both hands and improve your grip on objects or activities requiring fine motor skills.
💯Body Weight Exercises to Improve Grip Strength
Here are some best bodyweight exercises you can incorporate with the above training to get an even better grip strength.
🎯Pull-ups
Pull-ups are excellent exercises for improving grip strength. They strengthen the muscles in your arms, shoulders, and back and require you to hold onto the bar with your hands for an extended period. This helps build strength in your fingers and forearms and improves coordination and balance.
Pull-ups can be done almost anywhere with minimal equipment needed. You only need a sturdy bar or something similar to hang from (like a pull-up bar). Start by gripping the bar firmly with both hands and then slowly lift yourself until your chin is above the bar. Keep your body straight while doing this exercise, squeezing the bar tightly throughout each rep. As you become stronger, gradually increase the difficulty by adding more reps or using extra weight (such as a weighted belt). Doing pull-ups regularly will help build muscle mass and strengthen your grip strength. You may even notice an improvement in other activities, such as playing sports or lifting weights, due to increased coordination and balance!
🎯Fingertips push-ups
Fingertips push-ups are a great way to challenge your grip strength while improving upper body strength. This exercise requires you to balance on the fingertips of one hand and then lower yourself into a traditional push-up with the opposite arm extended. When done correctly, this exercise will help increase grip strength by strengthening your fingers and forearm muscles. It is also an effective way to build up upper body strength since it requires you to keep your entire body straight during each rep.
To do this exercise correctly, start by placing both hands palms down on the floor or mat with fingers spread apart. Next, lift one hand off the ground so only its fingertips are touching down while keeping your arm fully extended. Next, lower yourself slowly until your chest touches the ground, and then press back up using just that same arm’s fingertips for support throughout the movement. Do three sets of 10 reps for each side for best results, and make sure to maintain proper form throughout each rep! Fingertips push-ups are an excellent way to simultaneously improve grip strength without equipment and target other muscle groups such as shoulders, biceps, triceps, chest, and core!
🎯Handstands
Handstands are excellent for improving grip strength and building overall body strength. This exercise requires you to use your hands to support the whole weight of your body, making it a great way to build up grip strength and coordination. With regular practice, handstands can help improve your balance and upper body strength and even prevent injury due to falls.
To do this exercise correctly, start by positioning your hands shoulder-width apart on the floor and then kick up with your legs until you are in a handstand position. Make sure to keep your core engaged throughout the movement and focus on keeping your body straight from head to toe.
Read more about handstands:
- 📍 9 Reasons Why You Should Start Doing Handstand Push-Up
- 📍 4 Reasons Why you can’t balance a freestanding handstand: Handstand balancing tips
- 📍 Best Tips For Achieving A Handstand
🎯Chin-ups
Chin-ups are an excellent exercise for improving grip strength and overall upper body strength. This exercise requires you to hold onto a bar with your hands while simultaneously lifting your body until your chin is above the bar. Chin-ups not only help improve grip strength, but they also strengthen your biceps, triceps, shoulders, and core as well.
To do this exercise correctly, start by gripping the bar tightly with both hands and then slowly pull yourself up until your chin is above the bar. Keep your body straight while doing this exercise, and squeeze the bar tightly throughout each rep. As you become stronger, gradually increase the difficulty by adding more reps or using extra weight (such as a weighted belt). Regular chin-ups will help build muscle mass, improve grip strength, and even enhance other activities such as playing sports or lifting weights. Aim for three sets of 8-10 reps for best results!
Related article: 📍Why your elbows hurt during chin-ups – Say NO to golfer’s elbow
🎯Farmer’s Walk
The farmer’s walk is an excellent exercise for improving grip strength and overall body strength. This exercise requires you to hold two heavy weights in each hand while walking a predetermined distance. The farmer’s walk helps improve grip strength by forcing your hands and forearms to work together to keep the weights at your side as you move. It also strengthens other muscle groups, such as the core and legs, making it an effective full-body exercise.
To do this exercise correctly, start by picking up two heavyweights with each hand and then walk across a predetermined distance (for example, 10 meters). Keep your back straight throughout the movement, and focus on maintaining good posture as you walk. Make sure to squeeze the weights tightly throughout each rep and aim to complete three sets of 10-20 steps. Farmer’s walks are an excellent way to build grip strength as well as strengthen other muscle groups, so try to incorporate this exercise into your routine for the best results!
💯Struggling with Grip Strength?
Check out these videos that offer exercises to improve your grip strength. 👇
🧐Frequently Asked Questions
🔎How often should I exercise my grip muscles?
It is recommended to exercise grip muscles 2-3 times per week on nonconsecutive days. When starting, it is best to do fewer repetitions with lighter weights and gradually increase the intensity over time. Make sure to take breaks between sets, as this will help your muscle recovery. It’s also important to listen to your body and rest when needed to prevent injury or exhaustion.
🔎Are there any risks involved with strengthening my grip?
When done correctly, grip-strengthening exercises are generally safe and can improve overall body strength. However, taking safety precautions such as starting slowly, not pushing through pain, and using good form when performing these exercises is essential. If you experience any acute or sharp pains while doing the exercises, stop immediately and seek medical attention if necessary. It’s also important to listen to your body and rest when needed to prevent injury or exhaustion.
🔎What is the best way to practice proper form when doing grip exercises?
The best way to practice proper form when doing grip exercises is to keep your back straight, shoulders relaxed, and arms and hands aligned with your body. Ensure to avoid straining or arching too much in any direction, as this can lead to injury.
🔎Should I use weights for these exercises or not?
It is possible to use weights for grip-strengthening exercises. Dumbells, kettlebells, or other weights can add resistance and challenge the muscles. However, it is important to listen to your body and rest when needed to prevent injury or exhaustion. If you experience any acute or sharp pains while doing the exercises, stop immediately and seek medical attention if necessary.
🔎What is a good grip strength score?
Good grip strength scores can vary depending on a person’s age, gender, and health status. Generally, men typically have higher grip strength than women. According to the American Occupational Therapy Association (AOTA), people aged 20-34 should be able to achieve a score of at least 29kg on the Jamar Hand Dynamometer, while people aged 35-64 should aim for a score of 24kg or greater. People over 65 should strive for a score of 19 kg or higher. However, it is essential to remember that grip strength is not age dependent and that no two people are alike; some may surpass these norms with proper exercise and practice.
📌Conclusion
Grip strength is important for everyday activities and can also help improve your overall performance in sports and other activities. The poor grip affects your daily tasks and can even lead to joint pain and injuries.
🔥There are a variety of grip-strengthening exercises you can do to improve your grip strength. Bodyweight exercises can also be used to help build your grip strength.
🔥Taking safety precautions such as starting slowly, not pushing through pain, and using good form when performing these exercises is essential.
🔥You can be well on your way to a stronger grip with dedication and proper form. Be sure to listen to your body and rest when needed to prevent injury or exhaustion.
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