How To Improve Your Grip Strength At Home And The Gym

How To Improve Your Grip Strength At Home and The Gym

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Today we are going to talk about, what I think, is one of the most overlooked and neglected aspects of your strength training routine–improving your grip strength.

Because let’s be honest, strong hands don’t quite have the visual cachet that huge biceps do, right? But here’s the thing, without powerful grip strength, you’re likely leaving a lot of gains on the table.

In this article, we will explore all of the best exercises to improve your grip strength at home and the gym and show you how to make your grip stronger. You will learn the benefits of a strong grip, the fastest way to increase grip strength, and what muscles control grip strength. We will also answer questions about training grip strength, such as how many times a week you can train grip and whether you can train grip strength every day.

Why Is It Important To Improve Your Grip Strength?

Before we get to the “how”, let’s take a moment to talk about why you should be focusing on your grip strength.

Here’s a question for you: What is the metaphorical Achilles heel of most lifts? In other words, what causes you to fail a heavy lift? If you’re honest with yourself, it’s probably your hands.

To push and pull weights in the gym relies heavily on your ability to not only grip the weight but move it in a controlled, intentional manner. Still not sure what we’re talking about?

Consider the basic pull-up, for example. Most individuals struggle to perform a pull-up simply because they’re unable to hold onto the bar in the first place.

On the opposite end of the spectrum, how often do you forfeit a PR deadlift because ultimately you can’t hold on to the bar?

There are plenty of prime examples, but suffice it to say, a weak grip generally equates to subpar strength training results.

Top 8 Best Grip Strength Exercises:

So hopefully at this point, you are convinced of the ineptness of your weak hands and you are now ready to change that. Here are some of the best exercises to improve your grip strength in the gym and when you are at home.

1. Hand Gripper

Hand Gripper
Hand gripper on Amazon.com

Ah, the lowly hand gripper. It’s been around for ages and is often used to amuse the easily impressed. Sure, there’s nothing to them, but they work wonderfully.

A hand gripper is one of the simplest and most effective ways to improve grip strength. Hand grippers come in various sizes and styles, so you can find one that fits your hand size and strength level.

To use a hand gripper, hold it, and squeeze it as hard as possible. Done.

Starting with a light resistance gripper and working your way up to a heavier one is ideal. As your grip gets more robust, aim for three sets of 10-15 repetitions.

If you don’t have access to a grip strengthener, another easy way to exercise your grip is by using a rubber ball. Start by squeezing the ball as hard as you can for 30 seconds. Then, release the ball and shake your hand for a few seconds before repeating. Again, aim for three sets of 30 seconds.

2. Deadlifts

Deadlift for Grip Strength

If you’re not deadlifting, you’re doing yourself a disservice. Because it targets almost every major muscle group in the body with one movement, deadlifts are a must. And need we say it? That includes your arm, wrist, and hand muscles too.

Through deadlifting, you are forcing your hands to hold massive amounts of weight. Sometimes people use lifting straps to help with their grip when it comes to deadlifting but if you’re trying to improve your grip strength, of course, you don’t want to do that.

3. Pull Ups

pull ups help improve your grip strength

A great bodyweight exercise to train your grip strength at home or the gym is pull-ups. Pull-ups require an ironclad grip to not only hold your body weight but also sustain the force of pulling yourself up too.

Pull-ups are also a great exercise in general for your forearms, biceps, and of course back, in different degrees depending on the pull-up grip that you use.

If performing a single pull-up is out of the question, dead hangs are also a great way to train grip strength. Dead hangs are where you simply grip the pull-up bar and hang for as long as you can.

If you’re looking for a more challenging grip workout, try using a towel. Hang a towel over a bar or door and grip it with both hands. Start by hanging from the towel for 30 seconds. Then, pull yourself up, so your chin is over the bar. Aim for three sets of 5-10 repetitions.

For the more physically advanced, rope climbs are an excellent exercise for your grip and your upper body as well.

4. Rubber Bands

rubber bands help improve your grip strength

Let’s suppose you’re stuck at your desk and unable to make it to the gym. Then what? Simple.

Another dead simple way to strengthen your grip is by using a rubber band. First, on one hand, wrap the rubber band around the outside edges of your fingertips. Then, try to spread your fingers apart, stretching the band.

Start with a lighter gauge rubber band and work your way up to a heavier one as your grip improves. Aim for three sets of 10-15 repetitions and repeat throughout the day as time allows.

5. Reverse Curl

Ready to board the pain train? You’ll be amazed at the agony you’ll experience in your forearms performing reverse curls with only a 5-10lb dumbbell. The reverse curl can be challenging, but it is an excellent exercise for strengthening your grip and forearm muscles.

First, hold a dumbbell in each hand with your palms facing down to do a reverse curl. Then, slowly lift the dumbbells towards your shoulders. Next, lower the dumbbells back down to the starting position and repeat.

6. Pinch Grip

As easy as it sounds, you will be amazed at how difficult pinch grip exercises can be. You start by holding a weight plate in one hand with your thumb and the first two fingers to do a pinch grip. Then, try to lift the weight off the ground. This particular exercise is great for those who enjoy rock climbing.

Start with a lightweight and work your way up as your grip gets more substantial.

7. Farmer’s Walk

farmer's walk help improve your grip strength

Did you know, that simply carrying a heavy load in both hands not only works out the arms and hands, but also the legs, back, and core muscles too? Yep, as much of a hassle as it is, carrying in those groceries is good for you.

To perform a Farmer’s Walk, hold a dumbbell (or kettlebell, or anything heavy) in each hand with your palms facing your thighs.

Then, walk forward as quickly as you can while maintaining good form. You should aim for a weight heavy enough that your grip starts to fail after about 20-30 seconds. Repeat this for as many sets as preferred.

8. Kettlebell Swings

Last but not least are kettlebell swings. If you’ve never worked out with a kettlebell, you’re really missing out on a lot. They are super versatile and can be used to work out every muscle in the body.

Specifically for improving your grip strength, hold a kettlebell in both hands and swing it between your legs. Then, explosively swing the kettlebell up overhead. As you swing the kettlebell up, focus on using your hips and not your arms.

Related Reading: The Best Adjustable Kettlebells

The pendulum-like swinging of the kettlebell forces an on/off contraction of the hands and forearms as you hold on for dear life. This is perhaps one of the best exercises for overall power and strength.

How Do You Test For Grip Strength?

Now that you have some ideas of how to improve your grip strength at home and in the gym, let’s talk about how to assess it in the first place. In order to test your grip strength, you’ll need a tool called a grip dynamometer.

A hand grip dynamometer is a piece of equipment that you grip and pull on with your fingers and it measures the force of your grip. If you’re serious about improving your grip strength and you want to measure your progress – or you’re just curious, a hand dynamometer is a great investment.

In addition to a hand grip dynamometer, another way to test grip strength is with a test called the pinch strength test. A pinch strength test is performed with a pinch dynamometer where the person doing the test pinches two metal points with their index finger and thumb as hard as possible and the force of their pinch (or grip) is measured.

The folks over at topendsports.com have produced a table ranking different grip strength ranges relative to sex and bodyweight as can be seen below:

How many pounds is a strong grip?

As you can see from the table above, men can expect to have an average grip strength of around 120-140 pounds, while women typically have an average grip strength of around 70-90 pounds.

However, like anything else, remember that grip strength can vary greatly from person to person and that these averages should not be used as a strict standard for determining “strong” grip strength.

The best way to gauge your own grip strength is to regularly test and track your progress through grip strength exercises, focusing on gradually increasing the weight you can lift and improving your overall grip strength.

What specific muscles are involved in grip strength?

hand muscles involved in grip strength

The muscles involved in grip strength are mainly located in the forearm and hand. These include the following:

  • Flexor muscles: The flexor muscles, such as the flexor digitorum superficialis and the flexor digitorum profundus, are responsible for flexing the fingers and wrist.
  • Extensor muscles: The extensor muscles, such as the extensor digitorum and the extensor carpi radialis, extend the fingers and wrist.
  • Interosseous muscles: The interosseous muscles are located between the bones of the forearm and help to stabilize the wrist and fingers.
  • Thenar and hypothenar muscles: The thenar and hypothenar muscles are located in the hand and are responsible for thumb and little finger movements.

These muscles work together to provide the grip strength needed to hold onto objects, lift weights, and perform various other tasks. By training these muscles, you can improve your grip strength and overall hand and forearm strength.

How many times a week can you train grip?

If your goal is to really beef up your grip through focused training, treat it like you would any other muscle group. Training 2-3 times per week with adequate rest in between is always recommended.

That said, just keep in mind that nearly every movement you perform in the gym uses your hands, so having a specific routine just for your grip may not even be required.

Related Reading: The Best Hand Massager For Carpal Tunnel, Arthritis, And Neuropathy

Is it true that grip strength is a stronger predictor of overall health?

As a matter of fact, yes! According to Physiopedia:

Research indicates that grip strength in midlife can predict physical disability in senior years and help evaluate a patient’s overall health.

So why is that so? Well, the consensus is that a strong, firm grip is correlated with someone who continues to remain active into their later years. Of course the more active you are, the less prone to injuries you are, the less likely to lose muscle mass, and the more likely to lead a healthier lifestyle.

Easy ways incorporate grip strength exercises at the gym and home

Grip strength exercises can be added to any workout routine. Here are a few ideas:

  • Add hand grippers to your weightlifting routine. Grip the gripper between sets of lifts.
  • Do towel hangs or pulls after a cardio workout.
  • Train your grip on your downtime while watching TV or reading. Squeeze a ball or use a hand gripper whenever you have a free hand.
  • Do grip strength exercises every day. Just a few minutes of exercise can significantly affect your grip strength.

Tips for a successful grip strength workout

Here are a few tips to help you get the most out of your grip strength workout:

  • Warm up your hands before starting your workout. This will help prevent injuries.
  • Focus on quality over quantity. It’s better to do a few sets of high-quality repetitions than many sets with poor form.
  • Mix up your routine. Doing the same grip strength exercises can lead to boredom and plateauing. Instead, try new exercises and switch up your routine every 4-6 weeks.
  • Use proper form. This is especially important when using heavier hand grippers or performing heavy movements like the deadlift. Avoid using momentum to close the gripper – focus on closing it slowly and with control.
  • Listen to your body. Grip strength exercises can be tough on your hands and wrists. If you start to experience pain, take a break from your workout and consult a doctor if the pain persists.

Conclusion

Hopefully by now you understand how grip strength can impact a variety of activities, from weightlifting to simply holding onto everyday objects. By incorporating the exercises and tips outlined in this article, you can improve your grip strength both at the gym and at home.

Whether you’re looking to build grip endurance, increase maximum grip strength, or simply maintain a strong grip, there are plenty of effective exercises to choose from. So what are you waiting for? Start improving your grip strength today!

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