Get a Grip!

by Gabriella Patel on May 27, 2015

We all know (or we should know) by now how important it is to maintain a healthy level of physical fitness in order to live a healthy quality life, maintain our cardiovascular system, and keep our bodies strong in order to thrive into our later years.

Hand Grips For many of us, this means getting into the gym in order to do resistance training. For those looking to get back on track to maximizing your health, strength, and vigor, one thing to take into consideration that is often forgotten or completely ignored is grip strength.

Grip strength is not only for those who are looking to go rock climbing, or to throw a great curveball. An increase in your grip strength will also help you to lift heavier weight, give your hands greater endurance, and minimize injury to the hands and forearm. Some grip strength exercises are done with small, simple equipment that you can use pretty much anywhere.

Here are a few exercises to get you going on that firm handshake:

Ball Squeeze Exercise

  1. Start by holding the ball in one hand, and work up to a vice-like grip.
  2. Wrap your thumb and fingers around the ball, and hold it in front of you, periodically squeezing it. Work on it for one minute.
  3. While still squeezing the ball, raise your hand up and above your head. Hold and squeeze for one minute.
  4. Hold your hand to your side, and repeat the squeeze technique for another minute.
  5. Pass the ball to your other hand and repeat the routine.

Dumbbell Rotation

This hand grip exercise works both your forearm muscles and hand grips at the same time.

  1. Grab a pair of dumbbells and hold them up at a 90 degree anglewith your arms bent in front of you.
  2. Ensure that your elbows are to your side and that your shoulders are relaxed to reduce chances of injury.
  3. Turn the dumbbells away from your sides and go as far as you can without putting too much strain on your wrists.
  4. Bring the dumbbells back to their original position using slow, controlled movements.
  5. For a challenge, rotate the dumbbells towards the opposite.

Static Barbell Hold

  1. Grip a barbell at its lift area and hoist it up.
  2. Bend your arms and form a 90 degree angle, and keep them on your sides.
  3. Hold the barbell in your hands for two minutes, while keeping your wrists straight. If you can’t do it for two minutes, work up to a minute.

Gripper Exercise

Hand grippers are usually made of two handles with a tension spring in the middle. These three exercises can be easily done anywhere you have spare time.

Gripper Ascending Pyramid. Hold the gripper in one hand for one repetition before moving it to the other hand. Next, close the starting arm and do two repetitions, and then pass the gripper on to the other hand for two repetitions as well.

Timed Holds. Hold the gripper in one hand for as long as you can, while making a note of the maximum amount of time you’re able to hold it. Repeat with the other hand, and match or go over the original time.

Speed Repetitions. Hold the gripper and try to close it as many times as you can for a set amount of time. Repeat with the other hand. Make sure to maintain the amount of time with each hand, and pay attention to the amount of pressure you’re exerting on each grip session. This exercise is as much about quality as it is about quantity.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

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