How To Improve Your Hand & Grip Strength
Just in case you didn’t already know, when you grip an object, you use the muscles from your elbows right down to your fingertips. Improving your hand and grip strength can be a decent way to firm up your handshake, lighten the burden of heavy loads and of course, keep your muscles strong and healthy. In our latest post, we’re looking at the best ways you can improve your hand and grip strength without overdoing it and causing an injury. If you’re looking to step up your game a little, read on. Whether you want to get stronger for climbing, opening jam jars, working or training, if you stick at these tips, you’ll soon see results.
1. Invest In A Hand Dynamometer
If like a lot of people, you’ve never heard of a hand dynamometer, we’ll break it down for you. Simply put, hand dynamometers are tools that measure the maximum isometric strength of the hand and forearm muscles. Hand dynamometers are often used to test the handgrip strength of athletes. There are many methods for measuring your handgrip strength with a wide range of equipment available commercially, however, when it comes to ease of use, calibration and accuracy, we’d have to recommend a hand dynamometer.
2. Buy A Grip Strengthener
When you buy a grip strengthener, there are several simple exercises you can perform, all with minimal effort required. Of course, we’re here to help, so we’re going to share a couple of useful tips to help you along the way.
First and foremost, you should choose a grip/exerciser that feels comfortable in your hand. Opt for a lower level of resistance to start with before working your way up as you get stronger.
Squeeze the hand exerciser thoroughly, ensuring that you keep your arm straight as you do it. If you’re struggling with the form a little, do this exercise in front of a mirror to help to guide you.
Start by doing 1-2 warmup sets of 4-6 squeezes for each hand to help prepare your muscles for a full set. Once you’ve warmed your hand up properly, complete 6 sets of 8 reps for each hand, allowing 1-2 minutes of rest between each set. As you get stronger, you can increase the sets, while ensuring you don’t push too hard.
3. Try Hand Specific Movements To Improve Your Grip
Beyond using a grip strengthener, there are plenty of other exercises you can do without equipment, in the gym or even household items. Although they might seem pretty straightforward, doing these regularly can make a world of difference.
Crushing: This action refers to the action as your fingers close against resistance.
Pinching: Pinching is when you grasp something with your fingers in opposition to your thumb.
Supporting: When it comes to improving your supporting grip, you need some equipment, we recommend a kettlebell. A support grip entrails lifting an object as your fingers take the brunt of the load.
Extension: as you may have guessed, a hand extension is simply opening your fingers and thumb.
What You Can Do In The Gym To Improve Your Hand And Grip Strength
Now that we’ve covered everything you can do in the comfort of your own home to strengthen your grip, it’s about time we got down to the exercises you can try in the gym.
- Two-arm hang: although hanging from a bar might sound pretty easy, in reality, it’s one of the best ways to both determine and improve your grip. If you want to step it up a notch, go for a one-arm hang, this way you’re holding more weight, and you’re less stable.
- As well as just hanging, you can try pull-ups and chin-ups which are sure to help to build your grip strength.
- Try inverted rows on a bar or even a TRX workout. As you complete this exercise, your hands and forearms need to be strong enough to support the weight of your core.
- Hammer curls can also work as unlike a regular biceps curl, you can’t rest the dumbbell in your palm. Instead, a hammer curl requires you to tightly grab the weight in order to keep it in place during the rep.
- If you want to target your wrist flexors, try wrist curls. This is a great exercise to work all of the muscles that form the underside of your forearm.
- Wide-grip barbell deadlifts. If you already do deadlifts in the gym, widening your grip will challenge the mobility of your wrist and decrease your leverage, making it a whole lot harder.
As with all forms of exercises, no matter how simple they may be, it’s essential to listen to your body and not push yourself too far to avoid any injuries. Start small and work your way up for the rest, long-lasting results.