Home HOW TO IMPROVE YOUR GRIP STRENGTH

HOW TO IMPROVE YOUR GRIP STRENGTH

Thursday, 26th September 2024

AND WHY DOES IT MATTER?

When we think about fitness, we often focus on the big muscle groups—legs, chest, back, and core. But one of the most underrated aspects of strength training is grip strength. Whether you’re an athlete, a fitness enthusiast, or someone who just wants to maintain a good quality of life, grip strength plays a crucial role in your overall health and performance. In this post, we’ll explore why it is important and how you can improve it.

What is grip strength?

Grip strength refers to the force or power that a person can generate with their hand muscles when gripping, holding, or squeezing something. It is an important measure of overall hand function and is often used as an indicator of upper body strength and endurance. Grip strength is commonly assessed in various fields, including sports, rehabilitation, and general health assessments.

Why does it matter?

1. Athletic Performance

For athletes, especially in sports like rock climbing, martial arts, powerlifting, and even tennis, grip strength can be a game-changer. A stronger grip can improve your performance by enhancing your ability to hold onto equipment, stabilize your body, and exert force more efficiently.

2. Injury Prevention

Strong hands and forearms can help prevent injuries, especially in the wrists, elbows, and shoulders. When your grip is strong, it reduces the strain on these joints during heavy lifting or repetitive motions, decreasing the risk of conditions like tendonitis or carpal tunnel syndrome.

3. Overall Strength

Grip strength is often a good indicator of overall strength. When your grip improves, you can lift heavier weights, perform more reps, and achieve better results in your strength training. It's also been shown that grip strength is correlated with longer life expectancy and reduced risk of cardiovascular disease, making it a critical component of long-term health.

4. Indicator of Frailty and Functional Decline

Grip strength is a useful measure of frailty and overall physical function, particularly in older adults. Frailty, which is characterized by a loss of strength and endurance, is a significant predictor of increased risk of falls, disability, hospitalization, and mortality. Weaker grip strength may indicate a decline in overall health and function, making it a useful tool for identifying individuals at higher risk of adverse health outcomes.

How to improve grip strength?

1. Dead Hangs

Dead hangs are a simple yet effective way to build grip strength. Find a pull-up bar, and hang from it with both hands for as long as you can. Start with 15-20 seconds and gradually increase the duration as your grip improves.

2. Farmer’s Walks

The farmer’s walk is an excellent exercise for building grip and overall body strength. Grab a heavy dumbbell or kettlebell in each hand, stand up straight, and walk as far as you can. Keep your core tight and shoulders back. This exercise not only challenges your grip but also works your forearms, shoulders, and core.

3. Thick Bar Training

Using thick bars or adding grip attachments to barbells and dumbbells forces your hands to work harder during exercises like deadlifts, rows, and presses. This variation increases the demand on your grip, helping you build strength faster.

4. Towel Pull-Ups

Towel pull-ups are a variation of the traditional pull-up that significantly increases grip strength. Drape a towel over a pull-up bar, grip the ends, and perform pull-ups. The instability of the towel forces your grip and forearms to work harder, giving you a challenging workout.

5. Pinch Grips

Pinch grip exercises involve holding onto something with your fingers and thumb in a pinching motion. You can use weight plates, a flat rock, or even a thick book. Hold the object for as long as you can, and repeat for several sets.

6. Rice Bucket Training

Fill a bucket with rice and immerse your hands in it. Perform various movements like squeezing, twisting, and digging. This type of training is excellent for strengthening the small muscles in your hands and fingers.

7. Barbell wrist rollers

Use a barbell in a squat rack, set between waist and shoulder height. Suspend a plate or kettlebell off one side of the bar with a rope or rubber band, making sure to put a plate on the opposite side as a counterweight. Grip the end of the bar with both hands using an overhand (palms down) grip. Begin by rotating your wrists upward to “roll” the barbell in your hands. Focus on using only your wrists and forearms, not your arms or shoulders.

Improving your grip strength is about more than just having a firm handshake—it’s about enhancing your overall fitness, protecting yourself from injuries, and improving your quality of life. Whether you’re lifting weights, playing sports, or just going about your daily routine, a strong grip is a powerful tool that can help you perform better and live healthier. Incorporate these exercises into your regular fitness routine, and watch your grip—and overall strength—improve over time.

If you’re experiencing any pain or discomfort through your hand, wrist, forearm or elbow, this could also be something that would restrict your grip strength. If you are needing any assistance in addressing these limiting factors, or would like help in progressing your grip for whatever reason, our team of physiotherapists would love to assist.

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