How to improve grip strength?
Whenever it involves lifting, carrying, throwing or swinging, our hands are the first point of contact with the object (external load). Unfortunately, grip and forearm strength are often overlooked when designing exercise programs.
For lovers of heavy weight training, grip strength is usually the first factor that limits the best performance. Therefore, it is necessary to add one to two hand-specific strengthening exercises after each training session.
Our forearm contains two sets of muscles that are antagonistic to each other. They cooperate with each other to allow us to produce strong grasping ability, namely: (1) digital flexor muscles, which clench the hand into a fist shape when they contract; (2) ) extensor muscles, which are located on the upper side of the forearm and are responsible for returning the clenched fist to an extended position.
Strengthening our finger flexors can improve gripping ability, but at the same time we should also focus on training their antagonist muscles - the finger extensors. The following are six benefits of grip strength training and seven training methods. You may wish to choose two of them to add to your clients' training program to build strong hands for them.
1. Leave a profound first impression
When we meet someone for the first time, the purpose of shaking hands is not to make the other person feel powerful, but a strong handshake is a way to show confidence to others, and it can also make others feel your serious and professional attitude. .
2. Opening the bottle cap will become easy
Have you ever encountered the embarrassing situation of being unable to open the bottle cap of a drink at a party? Sufficient grip strength allows you to do almost anythingSocial situations are like a duck to water.
3. Grip strength is crucial to many sports
Don’t participate in sports or leisure events just to get in better shape. Get in better shape just to be able to participate in your favorite events. The stronger your body is, the more fun you can have in activities. Many recreational sports, such as bowling, golf, softball, tennis, and rock climbing, require participants to have sufficient grip strength.
4. As a parent, you need a strong grip
Whether it's holding a naughty baby or shaking hands with your daughter's suitor for the first time, strong hands help kids realize who's in charge.
5. Walking the dog also requires strong grip strength
If you’ve ever owned a large dog, you know how challenging dog walking can be. Strong hands can save you the awkward situation of chasing your pet down the street.
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6. Strong grip strength can improve other lifting abilities
There are many neural connections between grip strength and shoulder muscle strength. The stronger the grip, the more weight can be used for many exercises. We usually see people in the gym using assistive bands when doing heavy weight training. Don’t fall into this trap. Old-school strength training enthusiasts (the author is one of them) usually believe that for a weight, if you If you can't even hold it, then you shouldn't try any other movements with it, and the belt will provide you with a false sense of "security." When training with barbells, dumbbells, kettlebells, sandbags, and medicine balls, we can lift the weight by gripping it as hard as possible.Improve grip strength level.
Here are some exercises that can improve your grip strength. Some of them can be done in a non-gym environment, while others require specific equipment. These movements will give you and your clients strong hands.
Towel Rowing
Use a towel instead of a rope grip for rowing exercises. Thread the towel through the rope hook with your feet firmly on the ground and your spine neutral. When rowing, keep your hands palms facing up and your elbows as close to your body as possible.
Overhand curl
This is one of the most common forearm and grip strength exercises because it works. Use a straight or curved pole and hold it with your palms facing down. Keep your elbows close to your chest and extend your wrists while curling. To increase intensity, use 1-2 seconds for the concentric contraction and 3-4 seconds for the eccentric contraction. Complete 10-12 times, rest for 45 to 60 seconds, and repeat for 2 to 3 sets.
Finger push-ups
Support the ground with your ten fingers and complete as many push-ups as possible before your fingers feel tired. Then step back to a kneeling position and let your fingers fail. Rest for 60 to 90 seconds and repeat for 2 to 3 sets.
Barbell Farmer’s Walk
The farmer's walk itself is a good core training exercise, but when using a barbell as a weight, it also requires increased grip strength. Use a pinch grip (thumb on one side of the plate, fingers on the other) to hold the edge of the plate as tightly as possible. Walk forward 10 meters and then turn back to the starting point. Rest for 45-60 seconds after lowering the barbell, and repeat for 2 to 3 sets.
Kettlebell Handstand Press
This is a training movement that perfectly combines shoulder muscle strength and grip strength. Hold the kettlebell by its handle with the bottom of the kettlebell facing up; use a slightly lighter weight than you would normally use for a press. Hold the grips as tight as possible and push the weight to the overhead position. Do 6 to 10 reps per set, rest for 60 to 90 seconds, and complete 2 to 3 sets.
Rubber band training
This training action can be easily completed even in an office environment or home environment. Wrap the rubber band around your five fingers and practice opening your hands. Complete as many reps as possible, rest 60 seconds, and complete 2 to 3 sets.
Pinch tennis ball (squash)
Squeezing a ball is a great way to increase grip strength and even relieve stress. Complete as many reps as possible (or until you feel the pressure is lessening), rest for 90 seconds, and complete another set if possible.