HOW DO YOU IMPROVE YOUR GRIP STRENGTH?

There are actually many other things to consider when thinking of grip. First off, grip involves everything from the musculature near the elbow down to the fingertips. If you are a looking for big PR in your lifts, pull ups and toes 2 bar, maybe it’s time you stop ignoring your grip strength.

3 BENEFITS OF INCREASING YOUR GRIP STRENGTH:

READY TO INCREASE YOUR STRENGTH?

Check out our 8 grip-strengthening exercises – simple enough to do at home!

Exercise 1: The Claw

This stretch will increase your finger mobility.

STEP 1: With your palm facing towards you, make a claw with your hand. Try to press your fingertips as close to your palm as possible.

STEP 2: Hold this pose for 30 seconds.

STEP 3: Rest your hand for 15 seconds.

STEP 4: Repeat 4 times on each hand.

Exercise 2: The Lift

This stretch will increase finger range and flexibility.

STEP 1: With your palm flat on a table or even surface, lift one finger up at a time. Start with your pointer finger and end with your pinky.

STEP 2: Repeat 8-12 times on each hand.

Exercise 3: Flat Hand

This stretch will increase finger range and flexibility.

STEP 1: Stretch your hand flat on a table.

STEP 2: Hold for 30-60 seconds.

STEP 3: Relax for 15 seconds.

STEP 4: Repeat 4 times on each hand.

Exercise 4: The Squeeze

This stretch will increase grip endurance and strength.

STEP 1: Clench a foam ball or putty as hard as you can.

STEP 2: Hold for 15 seconds.

STEP 3: Relax for 10 seconds.

STEP 4: Repeat 10 times on each hand.

Exercise 5: The Fist

This stretch may relieve hand pain and will increase hand strength.

STEP 1: Clench your fist tightly.

STEP 2: Hold for 30 seconds.

STEP 3: Release for 15 seconds.

STEP 4: Repeat 4 times on each hand.

Exercise 6: The Pinch

This stretch will increase finger strength and mobility.

STEP 1: Pinch a foam ball or putty as hard as you can.

STEP 2: Hold for 30 seconds.

STEP 3: Release for 15 seconds.

STEP 4: Repeat 4 times on each hand.

Exercise 7: The Band

This stretch will work thumb muscles, allowing you to have a stronger grip.

STEP 1: Wrap a rubber band around your hand.

STEP 2: Stretch your fingers apart as wide as you can.

STEP 3: Hold for 30 seconds.

STEP 4: Rest for 15 seconds.

STEP 5: Repeat 4 times on each hand.

Exercise 8: The Big "O"

This stretch will increase thumb mobility.

STEP 1: Keeping your fingers straight, make an “O” with your thumb and pointer finger.

STEP 2: Hold for 30 seconds.

STEP 3: Continue touching your thumb to each finger for 30 seconds.

STEP 4: Repeat 4 times on each hand.