Do you know how strong your hands are? The importance of grip strength cannot be downplayed in fitness. How tightly can you grip or hold onto everyday things/materials like cups, laptops etc? Do you know that as human being, we exercise grip strength subconsciously every day?
Unscrewing lids from containers, lifting bulky bags of items, and engaging in sports of various kinds all require good grip strength. As you try making your grip stronger, you find it easier to do several daily activities, and this can even benefit your body much more. Let’s discover how.
How a Lack of Grip Strength Has Been Linked to Health Issues
Grip strength is a strong indicator of your health and a good grip usually means that you are fit. But what happens when your grip isn't strong enough? It can be a warning sign as research shows that weak grip strength can lead to serious problems.
Your grip strength can even show how well you can do everyday tasks. If your grip is weak, you might have trouble with activities that need muscle strength. This could make it harder to do things on your own as you age. A slack grip in middle age could mean that a person is less muscle-capable than they ought to be. Such a situation may pave the way for problems soon after. For older adults, it might mean a higher chance of falling and this is dangerous.
Research has linked grip strength to problems associated with physical well-being. A case in point is if your grip is weak, then it puts you more at risk of having heart challenges.
However, this is more than physical health. Do you know grip strength is linked to mental health too? Studies have indicated why if you have a weak grip, there is a tendency to feel depressed or worried. It is surprising what your hands can tell you about health in general.
Ways to Improve Your Grip Strength
If your grip isn't as strong as you'd like, there are ways you can make it better! Many exercises and techniques can boost your grip strength quickly. Want to know some effective ways to do this?
Best Exercises for Improving Grip Strength
- Adjustable Dumbbell Grip Training: Have you tried using thicker dumbbells? The CARBYNE adjustable dumbbell has a bigger grip than regular ones. This makes your hands work harder, which can make your grip stronger during your usual workouts.
- Fat Bars and Grippers: Fat bars are called special bars which are thicker than the bars used in weight lifting. Pressing or rowing is one of the many exercises that you can perform with it. It develops your forearms and your grip simultaneously.
Grippers are another great tool. You squeeze them to make your grip stronger. Once a regular schedule of using the grippers is maintained, the outcomes are evident from the grip improvement noticed.
- Pinch Grip Exercises: These focus on your fingers and thumb. They're simple but work well. Try holding two weight plates together using just your fingers. It is challenging but helps build strength.
- Wrist Curls: You need a good bench for this activity. Your arms should be holding a dumbbell with the palms facing in the upward direction. Without moving your elbow, curl the weight that is being held only by your wrist. This develops the muscles on the forearm, a great importance in hand gripping.
- Dead Hangs: Can you hang from a pull-up bar? Try hanging for as long as you can. This helps build grip strength and endurance. It's also good for your shoulders and back.
- Farmer's Walk: This one is simple but works well. Carry heavy weights in each hand and walk for a certain distance. It not only improves your grip but works your whole body too.
- Towel Twist: Did you know that your grip can be improved even with some leisure activity? Try towel twist to see how fun it can be. Take a towel, wet it thoroughly with water, and twist it in order to drain out the liquid. This involves the hands and the forearms in completing the activity thereby enhancing the grip strength.
Types of Grip Strength
Did you know there are different types of grip strength? Understanding these can help you focus your training better.
- Crush Grip: This is when you squeeze something tightly. You use this type of grip in many daily activities.
- Pinch Grip: This involves holding something between your fingers and thumb. It's important for tasks that need fine control, like writing or playing an instrument.
- Support Grip: You use this when you hold onto something for a long time. It's crucial for activities like climbing or carrying heavy objects.
Training all three types of grip strength can help you develop a well-rounded grip. This will be useful in many different activities.
Conclusion
At this stage, you might already appreciate the role of grip strength in health and fitness. It does not just involve the act of clutching, it can even forecast some future health problems.
It's time for you to start toning up your grip strength. You will be making a step in the right direction as far as your general health is concerned. So, regardless of whether you work with adjustable dumbbells, fat bars, or pinch grip exercises, a system can be mastered that suits your requirements. So what do you think? Why don’t you add grip exercises to your workouts from today? Your body will thank you.