WHY GRIP STRENGTH IS IMPORTANT EVEN IF YOU’RE NOT A ‘NINJA WARRIOR’
Your grip can be an important indicator of your overall health. A study in the Journal of Strength and Conditioning Research concluded that grip strength is an excellent predictor of muscular endurance and overall strength.
Other studies have found that a stronger grip correlates with a lower risk of heart attack and stroke. Researchers say the findings suggest a link between heart health and muscle strength.
Grip strength is a measure of muscular strength or the maximum force/tension generated by one’s forearm muscles. It can be used as a screening tool for the measurement of upper body strength and overall strength. It is most useful when multiple measurements are taken over time to track performance.
Research indicates that grip strength in midlife can predict physical disability in senior years and improving your strength now may prevent injury and disability later.
Be aware that some medical conditions, such as carpal tunnel syndrome and arthritis, affect grip strength. Grip strength and overall strength can be improved by weight training—and also by changing some daily activities.
FINDINGS: Grip strength is related to total muscle strength.
CONCLUSIONS: Hand strength is an great predictor of both absolute muscular strength and endurance.
Here Are 10 Exercises That Will Develop Your Hand And Grip Strength Beyond The Normal Human Limits.
1. Two-Arm Hang
Hanging from a bar sounds easy, but it’s one of the best ways to gauge and improve your grip, according to Dan John, strength coach, and author of Intervention.
Do it: Hang at arm’s length from a pullup bar, using an overhand grip that’s slightly beyond shoulder width.
Your goal: three 1-minute hangs. If you can’t hang for that long, work your way up in increments of 5 to 10 seconds.
2. Towel Hang
Once you nail the two-arm hang, try this harder version. It requires holding on to the bar with one hand and a towel with the other. The hand on the bar must do the majority of the work.
Do it: Loop a towel over a pullup bar and hold both ends in one hand. Grab the bar with the other hand using an overhand grip.
Complete two 1-minute hangs (one with each hand on the towel). Rest as needed
3. Single-Arm Hang
This version of the hang is ultra challenging because hand must hold all of your body weight. You’re also less stable.
“You can’t use your other hand to keep you from swaying, you need to use the muscles in your hand and forearm to clench the bar and reduce any movement,” says Gaddour.
Do it: Hang from a pullup bar using only one arm. You can hold your other arm out to the side for balance, or hold it against your torso.
Start with a 10-second hang. Add 10-second increments until you can perform a 1-minute hang on each arm.
4. Farmers Walk
The farmer’s walk is an exercise that you can load up. John suggests trying to haul two kettlebells that equal at least half of your bodyweight.
The extra load means it’ll be brutal on your mitts, building serious strength. If you can walk for longer than 60 seconds, use a heavier weight.
Do it: Grab a pair of heavy dumbbells and let them hang naturally at arm’s length, next to your sides. Walk forward for as long as you can holding the dumbbells.
Hand grippers are an excellent choice for building hand strength anywhere and anytime as long as you get a decent gripper from Ironmind or Iron Edge, not an easy one form the department store. Strengthen your fingers and crush strength develop hands of steel.
Do it: Pick a gripper that you can do 6-7 full repetitions and no more. Do 2-3 sets of 5 reps throughout the day 3-4 times per week.
6. Fingertip push ups.
If it was good enough for Bruce Lee I think it’s good enough for you. Start but adjusting your weight to allow you place weight on the fingers but not enough to make you fingers flatten to the ground. You can just hold this position or continue and do a few pushups.
Do it: Spread your fingers wide with the fingertips pressing into the floor. Adjust the weight by going on your knees if necessary. Hold for 5-10 seconds. When you can easily do that start doing pushups and progressively adding more weight eventually doing full push ups on the fingertips.
7. Kettlebell swings with a towel.
Kettlebell swings with a towel cause more stress on the grip and forearms than regular swings due to the reduced friction. Towel doesn’t want to stay in your hand.
Do it: Grab a kettlebell that you can comfortably do two arm swings for 10 reps. Get a towel and loop it through the handle. Practice swinging the kettlebell while holding the towel with two hands for 5-8 reps. The kettlebell must swing like a pendulum so that the kettlebell handle and towel remain as one piece. Progress to one-arm swings for 4-5 reps, use a weight that would slip out of your hands if you did 6 or more repetitions.
8. Tearing cardboard.
Cardboard, it’s everywhere. Pizza boxes, milk cartons, food cartons, cereal boxes and it all has to go in the recycle bin. So why not tear it into smaller pieces to create more space in the bin and train the fingers, hands and wrist at the same time.
Do it: Any cardboard that you are going to bin, tear it up into smaller pieces as you get stronger overlap more and more cardboard and tear. It won’t be long before you can tear a deck of cards in half.
9. Pinch holds.
10. Bottoms up kettlebell cleans and presses.
1. Two-arm Hang
2. Towel Hang
3. Single-arm Hang
4. Farmers Walk
6. Fingertip Push Ups.
7. Kettlebell Swings With A Towel.
8. Tearing Cardboard.
9. Pinch Holds.
10. Bottoms Up Kettlebell Cleans And Presses.