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| Bo Bo/Stocksy United |
Building grip strength is just as essential as strengthening major muscle groups like the biceps and glutes. Your grip determines how firmly you can hold objects and how much weight you can manage.
This guide will explore the best exercises to enhance grip strength, ways to measure it, and the scientific reasons behind its significance.
Types of Grip Strength
There are three primary types of grip strength:
- Crush Grip: The ability to squeeze an object using your fingers and palm.
- Support Grip: The ability to maintain a hold on an object for an extended period.
- Pinch Grip: The ability to hold something between your fingers and thumb.
Effective Grip Strength Exercises
1. Towel Wring (Crush Grip)
Equipment: Towel, water
Instructions:
- Wet a towel under running water.
- Hold each end horizontally in front of you.
- Twist the towel in opposite directions to squeeze out the water.
- Continue twisting until no more water comes out.
- Repeat the process in the opposite direction to engage all muscles.
- Perform at least three sets.
2. Hand Clench (Crush Grip)
Equipment: Stress ball, tennis ball, or grip trainer
Instructions:
- Hold a tennis or stress ball in your palm.
- Squeeze it tightly using only your fingers (excluding your thumb).
- Release and repeat.
- Perform 50–100 reps daily for noticeable improvements.
3. Dead Hang (Support Grip)
Equipment: Pull-up bar
Instructions:
- Grip the bar with your palms facing forward (overhand grip).
- Lift your feet off the ground and hang with fully extended arms.
- Start with a 10-second hold and gradually increase up to 60 seconds.
- For added difficulty, bend your arms to a 90-degree angle and aim for a 2-minute hold.
4. Farmer’s Carry (Support Grip)
Equipment: Dumbbells (20–50 lbs each)
Instructions:
- Hold a dumbbell in each hand with palms facing inward.
- Maintain an upright posture and walk 50–100 feet in one direction.
- Turn back and return to your starting position.
- Complete three sets.
5. Pinch Grip Transfer (Pinch Grip)
Equipment: Two weight plates (at least 10 lbs each)
Instructions:
- Hold a weight plate between your fingers and thumb.
- Raise the plate to chest level and transfer it to the other hand.
- Lower the plate to your side.
- Repeat 10 times per session, three times daily.
6. Plate Pinch (Pinch Grip)
Equipment: Two weight plates (at least 10 lbs each)
Instructions:
- Place the plates flat on the ground.
- Bend down and grip the plates between your fingers and thumb.
- Stand up and hold for five seconds.
- Lower the plates to a bench, rest, then lift again.
- Repeat 5–10 times per session, three times daily.
How to Measure Grip Strength
Two common methods for measuring grip strength include:
- Handgrip Dynamometer: Squeeze the device as hard as possible while holding it at a 90-degree angle.
- Weight Scale Method: Press down on a scale with one hand and measure the force applied.
Average Grip Strength by Age and Gender
A 2011 study reported average grip strength values:
| Age | Male left hand | right hand | Female left hand | right hand |
| 20–29 | 99 lbs | 103 lbs | 61 lbs | 66 lbs |
| 30–39 | 103 lbs | 103 lbs | 63 lbs | 68 lbs |
| 40–49 | 99 lbs | 103 lbs | 61 lbs | 63 lbs |
| 50–59 | 94 lbs | 99 lbs | 57 lbs | 61 lbs |
| 60–69 | 83 lbs | 88 lbs | 50 lbs | 52 lbs |
Why Grip Strength Matters
Grip strength plays a key role in everyday activities, including:
- Carrying groceries
- Lifting and carrying children
- Moving laundry baskets
- Climbing or rock climbing
- Playing sports like baseball, tennis, golf, and hockey
- Martial arts and obstacle course training
- Powerlifting and CrossFit exercises
The Science Behind Grip Strength
Research highlights grip strength as a reliable indicator of overall muscle strength and endurance:
- 2011 Study: Found grip strength to be one of the strongest predictors of general muscle performance.
- 2018 Study: Demonstrated a link between grip strength and cognitive function, even in individuals with schizophrenia.
Conclusion
Improving grip strength is essential for both physical and mental well-being. Incorporate these exercises into your routine and track your progress to experience long-term benefits.
