Improve your grip strength

Grip strength is often an overlooked aspect of overall health and fitness, but it is actually an important indicator of several health outcomes. Research has shown that grip strength can be a predictor of mortality and can also be indicative of several chronic diseases such as cardiovascular disease, stroke, and respiratory illness. In this blog post, we will delve into the importance of grip strength and provide five exercises to improve your grip strength.

Why is Grip Strength Important?

Grip strength is a measure of the strength and endurance of the muscles in your hands and forearms. It is an important indicator of overall physical strength and is linked to several health outcomes.

Mortality: A study conducted by the Lancet in 2015 found that grip strength was a predictor of mortality. In fact, the study found that individuals with weaker grip strength had a higher risk of all-cause mortality.

Cardiovascular disease: Research has shown that grip strength is linked to cardiovascular disease. A study conducted by the American Heart Association found that individuals with weaker grip strength had a higher risk of heart attack and stroke.​

Respiratory illness: Grip strength has also been linked to respiratory illness. A study conducted by the University of Manchester found that individuals with weaker grip strength were more likely to experience respiratory symptoms and have a lower lung function.

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5 Exercises to Improve Grip Strength

Improving your grip strength is important for overall health and can also help you perform better in other activities such as weightlifting, rock climbing, and martial arts. Here are five exercises to improve your grip strength:

Farmers Carry

This exercise involves holding a heavy weight in each hand and walking for a set distance or time. This exercise targets your grip strength, as well as your core and lower body muscles.​​

To perform this exercise, hold a weight in each hand and stand with your feet shoulder-width apart. Engage your core muscles and keep your back straight as you walk forward, taking small steps. Aim to walk for at least 30 seconds, or until you reach your desired distance.

Dead Lift

Deadlifts are a compound exercise that target multiple muscle groups, including your grip muscles. This exercise involves lifting a weight from the ground to a standing position.​

To perform a deadlift, stand with your feet shoulder-width apart and place a weight in front of you. Bend down and grip the weight with both hands, keeping your back straight. Engage your leg and core muscles as you lift the weight to a standing position, then lower it back down to the ground. Aim to perform 3-5 sets of 5-10 reps.

Deadlifts require good lower back, hip and hamstring function.  If you have injuries or pains in those regions speak to your therapist before commencing.

Dead Hangs

Dead hangs are a simple but effective exercise for improving grip strength. This exercise involves hanging from a pull-up bar or any sturdy overhead bar.

​To perform a dead hang, grip the bar with your palms facing away from you and hang from the bar with your arms fully extended. Keep your shoulders down and engage your grip muscles as you hang for as long as you can. Aim to gradually increase your hanging time.

Dead hangs require good shoulder mobility.  If you have injuries to your shoulders speak to a therapist beforehand.

Kettle Bell Swings

Kettlebell swings are a full-body exercise that also target your grip muscles. This exercise involves swinging a kettlebell from between your legs to shoulder height.​

To perform a kettlebell swing, stand with your feet shoulder-width apart and hold the kettlebell with both hands, palms facing down, between your legs. Bend your knees and hinge at the hips to swing the kettlebell back between your legs, then forcefully extend your hips to swing the kettlebell up to shoulder height. Control the swing as it comes back down and repeat for 10-15 reps. Aim to perform 3-5 sets.

Like deadlifts, kettle bell swings also require good lower back, hip and hamstring function.  If you have injuries or pains in those regions speak to your therapist before commencing.

Ball Squeeze

There are several exercises that specifically target your grip muscles. One such exercise is the grip squeeze, which involves squeezing a hand gripper or tennis ball.

To perform a grip squeeze, hold a hand gripper or tennis ball in one hand and squeeze it as hard as you can. Hold the squeeze for a few seconds, then release. Repeat for several reps, then switch to the other hand.

If you are not ready for the exercise above or if you have pain in your shoulders, elbows or wrists then a physiotherapist or chiropractor can help you with modifications that suit you, provide progressive strengthening programs or fix the pain problems to allow you to work on your strength.

It is important to perform exercises that suit you and always seek the advice of a health professional if you are unsure about the exercise or if you have pain.