Grip strength is very important because you need it for almost every daily activity. But it’s also one of the easiest ways to get to bigger weight and serious gains. After all, how often does your grip let you down?
A weak grip has been shown to be a predictor of a lifter’s shoulder health. A 2016 paper even found a strong connection between lateral rotator strength and grip strength. Also, research has proven a connection between grip strength and total health.
A study in 2015 showed a relationship between a lowering in grip strength to an increase in the risk of heart disease. Using a special grip measuring device, called a dynamometer, the scientists found that: “Every 11-pound loss in grip strength was linked to a 17% higher death risk from heart disease, a 9% higher stroke risk and a 7% greater heart attack risk.”
How To Lift To Improve Your Grip Strength
It’s important to know that grip strength is not only about your hand. Your grip involves a lot of muscles from your elbow area all the way to your fingertips.
But still, thankfully, your grip strength is can be worked on and you can see improvements quickly.
Below, we have listed the top exercises to strengthen your grip, from weight lifting moves to stretches to make your progress even easier.
The easiest way to work on your forearms and increase your grip strength is lifting heavy weights. And there’s no better exercise than deadlifts for lifting heavy. Of course, be safe when you do it. Deadlifts work so great because of the different types of hand grips you can use.
Top tip: Change things up to keep your body guessing. Some days, go heavy with low reps. Others, lesson your load and go for more reps.
2. Zottman Curl
The Zottman curl is vital for building forearm strength. The rotation from the Zottman curl will train your biceps and forearms.
3. Farmer’s Walk
With this exercise, you can use any piece of weight or equipment. The goal is to walk for as far as you can while carrying weight. When you start to get tired, drop the weight, rest, and start all over. It doesn’t get any easier than that.
4. EZ reverse curl
Hold a barbell in both hands and curl up. “As time goes on, increase the challenge by allowing the weight to roll to the end of your fingers.
Stretches for Better Grip Strength
Many people have tight wrists due to desk work, uneven muscles and a lack of dexterity in their muscles. Stretching can cause muscles to become more pliable. Try these to help your grip work:
1. Palms on your desk: Stretch by leaning on your palm, going gently back and forth and side to side. Do this for 15 seconds.
2. Palms off the desk: Taking your palms off puts more focus on your fingers. Do this for 15 seconds.
3. Fist stretch: While seated, place your palms facing up on your desk. Clinch your fists and, with your forearms resting on your legs, raise your fists up by bending at your wrist. Do this for 10 seconds.
4. Tennis ball squeeze: Squeeze a tennis ball tightly for 15 seconds.