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Grip strength is a measure of how firmly you can grip objects in your hands. and How firmly can you grasp it? The hand grip is a very useful bodily function for gripping, lifting, and pulling things, says Kenta Seki, a celebrity health and fitness coach and certified yoga instructor. “You need a good grip.” strength For performing all kinds of daily activities. ” Now, you may be wondering how to improve your grip strength for your next match. good result.
Meet the experts: Kenta Sekicelebrity health and fitness coach and certified personal trainer. Jim White RDN, ACSM EX-P, Owner Gym White Fitness & Nutrition Studio.
Grip power is also very reliable. Biomarkers for assessing individual health statusSeki points out that this is especially true for the elderly. “If you’re losing strength in your hands and arms, that’s a good indication that your whole body is likely losing strength as well,” he added. the study There is also support for a link between grip strength and cognitive health. Here’s what you need to know to start improving your grip strength today.
Training method to improve grip strength
Grip strength is critical because it improves performance in weightlifting and sports such as tennis that require grip and forearm strength, says Jim White RDN, owner of ACSM EX-P. Gym White Fitness & Nutrition Studio. Grip strength also “gives you greater power to perform simple everyday tasks while reducing your risk of injury,” he points out.
The muscles required for grip strength are as follows:
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Forearm extensors: Muscles at the back of the forearm work together to open the fingers and extend the wrist backwards.
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Forearm flexors: Muscles on the little finger side of the lower arm that help you grasp objects.
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Thenar muscle: Muscle that helps pinch the thumb toward the fingers.
So the best way to improve your grip strength is to incorporate regular training into your weekly routine and do everyday activities that require hand and arm strength, Seki says. “Start with short, easy activities with light weights, and gradually increase weight, intensity, and time as you get stronger,” he advises.
It’s common to have a weak grip in your non-dominant hand, so to maintain balance, switch up your grip from time to time and use your other hand to perform daily tasks, Seki continues. “Switching which arm you use to hold objects like shopping bags or purses can help improve muscle strength on both sides of your body.” If you’re curious and want to test your grip strength, measure hand strength Mr. Seki points out that there is also a device called a hand dynamometer that does this.
How to build different types of grip strength
Understanding grip strength is not just about how tightly you can grip an object. In fact, grip strength is multifaceted, with each type serving a unique purpose in daily activities. Performing dead hangs from a pull-up bar or farmer’s carry will improve your supportive grip, while holding weights and performing wrist curls or wrist rotations will improve wrist and forearm strength. According to White, it’s important to know that there are three different types of grip strength.
crush
This grip will be familiar to anyone who has played rock-paper-scissors. Think of clenching your fist to “crush” your opponent’s rock, paper, scissors. Other real-life examples include squeezing a stress ball, squeezing a barbell, and squeezing a hammer.
How to improve: Training using hand grippers ( This one) or squeezing the tennis ball will improve your crushing grip, White says.
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Try wringing out a wet towel. Seki suggests soaking a towel in the sink or bathtub and wringing it out until dry. Dip again and reverse direction. Repeat this for 3 sets.
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Try holding a racquetball or tennis ball. Squeeze and hold the ball for a few minutes, then relax and repeat with both hands for a minute, Seki suggests. Try doing 3 sets with each hand.
pinch
This grip applies force between your fingers and thumb. Think using clothespins, holding your keys with the sides of your thumb and forefinger, or picking up coins with your thumb and forefinger.
How to improve: To improve your grip on the knobs, White says, grab the barbell plates between your fingers and thumbs and hold them against your sides for 20 to 30 seconds. Aim for 3-4 sets several times a week.
support
This is a more passive type of grip strength and refers to the ability to hold onto objects for extended periods of time. For example, when you’re hanging onto a pull-up bar for as long as possible, maintaining a firm grip during a deadlift, or trying to carry all your heavy shopping bags out of your car in one trip.
How to improve: White says performing dead hangs from a pull-up bar or a farmer’s carry (while holding dumbbells or kettlebells on one or both sides) can help improve your supportive grip.
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To perform farmer carry: Seki suggests holding some kind of weight in one or both hands, walking a certain distance for 20 to 30 seconds or until your hands get tired, then taking a break and repeating three sets. If you don’t have weights, you can hold onto something else, such as a full shopping bag.
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To perform a dead hang: Seki suggests hanging from a bar, doorway, or other elevated surface for as long as possible, taking a break, and repeating this for three sets. Note: This exercise is not suitable for all fitness levels. If you have never tried it before, please do not try it for the first time without guidance.
What you need to know when training your grip strength
To strengthen your hands and arms in as many ways as possible, Seki says it’s important to incorporate a variety of hand positions during strength training. During strength training, White suggests using overhand, underhand, mixed, neutral, pinch, false, openhand, claw, and fingertip grips.
You can strengthen your grip strength through a wide range of training movements. Some classic moves you may already be familiar with—deadliftreverse bicep curl (Curl your biceps with your palms facing down) pull-up The muscles of the forearm and hand are activated.
White points out that switching up your grip on some of these exercises can significantly improve your grip strength. “For example, doing deadlifts with one hand on top and the other on the bottom, or doing pull-ups with your fingers wrapped around the bar and your thumbs along the bar, will add variety to your workout. It will be more difficult.”
Depending on the exercise, you should do three to four sets of eight to 12 reps, or hold for 20 to 60 seconds, White says. “You should perform these repetitions/practices at least two to three times a week to allow for recovery,” he advises.
For beginners and older adults, White says it’s best to start with low-impact grip training, such as using a squeeze ball. “Other exercises include stretching your fingers by wrapping a rubber band around them, doing three sets of 12 towel wringing exercises, or doing seated wrist curls with light dumbbells. ”
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