Adequate grip strength is important not only for strength training but also for life (activities of daily living). It’s true! There are many longitudinal studies that have looked at the impact of grip strength and mortality. The results all come to the same conclusion.
“Grip strength is a simple but powerful predictor of future disability, morbidity, and mortality. The relation between grip strength and future mortality has been shown often. Not only in older people but also in middle-aged and young people. The evidence has been summarized in systematic reviews and in a meta-analysis.“
The Lancet,(2015)
Hand strength is typically used as a measure of overall strength in research. In part, because it’s quick, easy to administer, and extremely cost effective. The association between grip strength and mortality is often used to underscore the importance of resistance exercise.
Ten Exercises for Improving Grip Strength
Any exercise that requires holding a barbell, kettlebell, dumbbell, or bodyweight, will develop hand and arm strength to some extent. There are certain exercises, however, that are better than others if you’re looking to getting stronger in this area. The first exercise that comes to mind is loaded carry. Here are just a few of the many great exercises you can try:
Loaded Carry
Talk about a great, full body exercise. This is where you walk with either dumbbells, kettlebells, Hex bar or plates in each hand for a specific time or distance. A suitcase carry is where you load only one side of the body as though you were carrying a suitcase. Ideal for developing full body strength but especially your grip.
Plate Pinch
The exercise is performed as the name implies. Pick up and hold weight plates in one or both hands for a specific amount of time or repetitions. Progress from one to two smaller plates before moving to heavier Olympic style plates.
Deadlift
Perform as shown in the Jefit photo via the link.
Reverse Curl (Fat Bar)
As the name implies. A thicker bar will recruit more of the muscles in the lower arm that are so important in order to build strength in the four layers of muscles that make up your forearm.
Pull-ups/Chin-ups with a Towel
When you need to progress from traditional pull-ups or chin-ups, try performing both with a towel hanging over the bar while grasping both ends with your hands. From here you could progress to a weighted version of both exercises.
Sled Pull using a Towel
Another great total body workout. Push or pull a weighted sled with a towel positioned on the product, used often in the college and professional training areas.
Barbell Finger Rolls
A nice variation to the Plate Pinch, this is where you pick up a heavy plate in each hand. Next, let your fingers slowly extend, lowering the plates toward the floor. Finally, flex the fingers pulling the plates back into the hand. You can progress to a Carry while you do this.
Sorinex Gripper
An old Strongman exercise – seen in action here: Grip product. They are terrific! (I actually have one in my garage gym).
Dead Hang
Perform off a pull-up bar for sets of 30/45/60 second – using both arms and eventually progress to making it happen with a single arm. This is great for improving grip strength.
Dumbbell Head Grab
Another personal favorite of mine. Place two smaller size dumbbells on their sides so one head is facing up. Take hold of the heads with a fully open grip lifting both dumbbells of the floor and hold for 30-seconds. If you have been working out for a while try doing this with either a 35-40 pounds dumbbell for sets of 20-30 seconds. As with other exercises, progress by moving from a standing position to walking, squatting or lunging. Enjoy!
Get Strong with Jefit
Join the more than 12 million members who’ve had great success using the Jefit app. The award-winning app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.
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