Whether you’re holding on to your dog’s leash for dear life or trying to open a jar of pickles, there are some terms you should be familiar with. It’s “grip strength.” Grip strength plays an important role both IRL and in the gym, helping you confidently lift weights and hold the bar without experiencing too much wrist tension or pain.
That’s just the beginning of the benefits of developing grip strength. “Good grip strength allows you to focus on proper form and mechanics, which means you can push yourself to the level of fatigue you need,” says Kat Ellis, CSCS, a coach at The Fort in New York City. It means it can be done.” This means that when you’re lifting something very heavy, even if the weight slows you down on the last few repetitions, you’ll have more control when pushing and your muscle-building movements will be more effective. means to become
Meet the experts: Kat Ellis, CSCS, is the coach at The Fort in New York City. Liana Tobin, CSCS, is a personal trainer educator with the National Strength and Conditioning Association. mike simoneis the founder of CPT. human fit project. Angela Gargano (CPT) is a NASM certified fitness coach and a four-time Ninja Warrior.
And yes, researchers agree. According to research, hand grip strength can be a good predictor of overall muscular and muscular endurance. Clinical Diagnostic Research Journal. It is also Indicators of overall health This means it becomes increasingly important to maintain as you age.
Beyond fitness, grip strength related to Risk of cardiovascular disease and death. “Grip strength is important for maintaining mobility and independence as we age,” says Angela Gargano, CPT. “It helps with many things we take for granted, such as opening bottles, carrying groceries, and turning doorknobs. People with strong grip strength are at greater risk for chronic diseases such as heart disease and diabetes. Not only may your body’s overall health be low, but your overall body condition may also be good.’ “
Now that you know how essential grip strength is to your overall health now and in the future, keep reading for everything you need to know about strengthening your grip to reap all the benefits at home or in the gym. please.
What exactly is grip strength?
Simply put, grip strength is how well you can grasp objects with your hands, Gargano says. This is a measure of how much force or power you can generate using your forearm and hand muscles.
Strong grip strength is a good indicator of upper body and overall strength, as building muscle strength requires being able to hold weights. But muscle weakness in the hands and wrists is very common, says Liana Tobin, CSCS, a personal trainer educator with the National Strength and Conditioning Association. “When you’re working out with difficult weights, the first thing that goes down is your grip strength,” she says. “That’s because it involves small muscles that tire quickly and are typically trained infrequently.” If you haven’t already done strength training in your hands and forearms, you should take the time to do so. is.
Let’s take pull-ups as an example. “Let’s say you have really strong lats and a strong core. In theory I’ll pull you up easily.” mike simonCPT, Founder human fit project. “If your grip strength is weak, your grip strength will weaken before your other muscles weaken, making it impossible to complete even one repetition.”
The same applies to deadlifts. Deadlifts are great for strengthening your lower body, so it’s a shame you can’t get the most out of them, he says. “You can deadlift heavier weights, but if your grip strength is weak, you won’t be able to really engage the back muscles you’re working.”
Types of grip strength
When it comes to grip strength, there are actually three unique strengths. Here Simone analyzes them.
Shatter: The strength of the crush is to curl the fingers toward the palm. Think about crushing a paper ball in your hand or shaking someone’s hand.
pinch: This needs no explanation. It’s the force between your fingers and thumb that feels like pinching yourself.
support: Your ability to hold on to something for long periods of time, whether it’s hanging from a pull-up bar or carrying groceries, is all about support.
Grip strength benefits
Training these tiny muscles can be beneficial outside of the gym as well. According to Ellis, the five benefits of having a strong grip are:
- Helps prevent tendonitis.
- You can reduce your chances of developing carpal tunnel syndrome.
- There is less risk of developing arthritis.
- Improves fine motor skills. This makes everyday things easier, like fastening your bra and throwing and catching a ball. (Cornhole, anyone?)
- You can lift heavier weights in the gym, which makes you stronger.
Signs you should improve your grip strength
- It is difficult to carry shopping bags without putting them down during breaks.
- I frequently drop my dumbbells and barbells.
- I often get cramps in my hands.
- I feel pain in my grip when lifting difficult weights.
- Shoveling snow or walking the dog can make your hands and forearms tired.
- Typing on the keyboard makes me tired.
Answering “yes” to any or all of the above is a solid indicator that you can improve your grip strength. If you want more quantitative feedback about your grip strength, Gargano recommends diamometer grip strength measurement. This handheld device provides specific statistical information and tables for comparison. “You can measure your grip strength and overall health just by squeezing,” she says.
The good news: Gaining better perspective isn’t difficult or time-consuming.
Tips for beginners: When using weights to improve grip strength, start with light loads and slowly increase the load. You don’t want to overdo it and do more harm than good. “This is an injury-prone area, so be nervous, but stop if you feel pain,” Tobin says.
How to improve grip strength at home
You don’t need dumbbells to improve your grip strength. Just pick up these household items and reap all the benefits.
stress ball squeeze
Squeeze a stress ball (or a tennis ball) with your whole hand. 5-10 pulses. Repeat using only your thumb and index finger. Go finger by finger. Switch hands and repeat the sequence.
wrist rotation
Grab the handle of an unopened wine bottle or cast-iron pot, place your upper arm at your side, and bend your elbow 90 degrees. Rotate the bottle or pan toward the midline, back to center, then rotate in the opposite direction. Do 2-3 sets of 20-30 reps. Switch hands and repeat.
book pinch
Use two books of the same size (preferably coffee table books or textbooks) and hold one in each hand, with your arms at your sides. Apply pressure with your fingers for 30 seconds and relax for 30 seconds. Do 3-5 sets.
finger extension movement
Wrap a hair tie or rubber band around all five fingers and the thumb of one hand. Spread your fingers outward and push the band in and stretch it out. Bring your fingers closer together and bring them back. Repeat 20-30 times. Switch hands and repeat.
towel rack
Use a towel to support your weight and take your carries and other grip strength exercises to the next level. Wrap a towel around the kettlebell handle or dumbbell and grip the towel instead.
Best grip strength exercises to do at the gym
farmer carry
Method:
- Hold a heavy kettlebell in one hand and let your arm drop to your side. (Optionally, you can wrap a towel around the handle and hold the towel for an extra challenge.)
- Walk straight ahead, making sure your weight is not on the sides of your legs.
- Continue for about 30 to 60 seconds. Rest for 30-60 seconds and repeat.
- Do 3-5 sets.
suitcase deadlift
Method:
- Hold a weight in your left hand, feet shoulder-width apart, and make a fist with your right hand.
- Keeping your abdominal muscles tight and your knees soft, tilt your hips back and slowly lower the weight until it reaches the center of your left shin. Your back should be parallel to the floor.
- Press through your heels to engage your abdominal muscles and immediately return to the start. Once fully erect, squeeze your buttocks. That’s one rep.
- Do 3-4 sets of 10-12 reps.
hammer curl
Method:
- Stand with your feet hip-width apart and hold dumbbells on either side. Keep your palms facing inward, your back straight, and your chest straight.
- Without moving your upper arms, bend your elbows and curl the weights toward your shoulders.
- Slowly lower the dumbbells to the starting position with control. That’s 1 rep.
- Do 3-4 sets of 12 reps.
Pro tip: Wrap a towel around one dumbbell, grip each end of the towel, and complete the curl from there. “Weight is great, but holding a towel will improve your grip strength even more,” Gargano says.
plate pinch
Method:
- Select two weight plates of the same size.
- Hold one arm at your side between the thumbs and fingers of both hands.
- Squeeze the plate as hard as you can and hold for 1 minute. Take a break for about 30 to 60 seconds.
- Do 2-3 sets.
assist band pull-ups
Method:
- Wrap the resistance band around the bar and place the loose end under one foot. Stack your other leg on top.
- Hang passively from the bar and engage your core, lats, and glutes to perform a complete pull-up.
- Slowly lower yourself down in a controlled manner.
- Do 3 sets of 10 reps.
Mallory Creveling, an ACE Certified Personal Trainer and RRCA Certified Run Coach, joined Runner’s World and the Cycling Team in August 2021. She has over 10 years of experience covering fitness, health, and nutrition. As a freelance writer, her work has appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She also served on the editorial staff of Family Circle magazine, her Shape magazine, and DailyBurn.com. A former New Yorker/Brooklyn native, she is currently based in Easton, Pennsylvania.
