When you grip an object, you are using the muscles from your elbows to your fingertips, called the forearm flexors. [1]
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Expert Source
Pete Cerqua
Certified Personal Trainer & Nutritionist
Expert Interview. [14 May 2020].
Increasing your grip strength can be a good way to firm up your handshake and make carrying heavy loads easier. Good grip strength can also help to keep your arm muscles strong and healthy. To increase your grip strength, use a hand exerciser. You can also perform weight exercises with barbells, dumbbells, and kettlebells. Exercises like pull ups, bar hangs, and push ups can also increase your grip strength.
Steps
Method 1
Method 1 of 3:
Using a Hand Exerciser
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Buy a hand exerciser at an exercise supply store or online. Hand exercisers help you to train your crush grip, which is how strong your hand is when you hold or grip objects. Build strength in your hands, fingers, wrists, and forearms with a hand exerciser. [2] X Research source
- Some hand exercisers allow you to train each finger or your entire hand at once. Look for a hand exerciser that feels comfortable in your hand and that you can grip firmly.
- Start with a lower amount of resistance first, such as 60 pounds (27 kg). Then, work your way up to more resistance.
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Squeeze the hand exerciser fully with your arm straight. Do not twist your arm or body when you squeeze the exerciser. Keep your arm straight, with your arm raised at your side. [3] X Research source
- Do this exercise standing with your legs slightly apart or sitting down with your feet on the floor.
- You may find doing this exercise in front of a mirror can be helpful to ensure your form is correct.
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Do 1-2 warm up sets of 4-6 squeezes per hand. Begin with a lower amount of resistance for your warm up. This will help to prepare your muscles for heavier weight. [4] X Research source
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Perform heavy sets, resting between sets. Once you have warmed up, increase the resistance on the hand exerciser. Then, do 5-6 sets of 8-10 squeezes per hand. Allow 1-2 minutes between each set to rest. [5] X Research source
- Add in squeeze and hold reps to your sets for an additional challenge. Squeeze the hand exerciser and hold it closed for 10-20 seconds.
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Do hand exercises 2 to 3 times a week. Start with a small amount of weight and gradually increase the resistance over time. As you feel your grip getting stronger, increase the resistance by 5 to 7 pounds (2.3 to 3.2 kg) at a time. Get in the habit of using the hand exerciser as part of your weekly workout to increase your grip strength. [6] X Research sourceAdvertisement
Method 2
Method 2 of 3:
Doing Weight Exercises
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Do hex holds with a dumbbell. Use a dumbbell that has a hexagon shaped end. Stand with your legs slightly apart and your arms at your sides. Grip the head of the dumbbell with your hand, wrapping your fingers around the head. Then, lift and hold it so it is above the ground for 30 seconds. [7] X Research source
- Repeat this exercise for 2-3 sets on each hand.
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Perform “farmer’s carries.” You can use 2 dumbbells or kettlebells for this exercise. Stand up with the weights in either hand, gripping them tightly with your fingers. Then, walk 20 feet (6.1 m) in front of you, carrying the weight in your hands. [8] X Research source
- After 1-2 sets, try walking 40 feet (12 m) in front of you for 1-2 sets in the same workout.
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Try “pinches” with weight plates. Pinches are a great exercise for increasing your grip strength. [9] X Expert Source Pete Cerqua
Certified Personal Trainer & Nutritionist Expert Interview. [14 May 2020]. Use 2 weight plates that are 2.5 pounds (1.1 kg) each. Place them on top of each other and raise them on the rounded edge. Then take 1 hand and place it on top of the weight plates, pinch the plates together, lift them up, and hold them either in front of you or at your sides. Do this for 30 seconds. [10] X Research source- Repeat this exercise on both hands for 2-3 sets.
- If you have very large hands with strong fingers, and you find the pinch exercise too easy, add another weight plate and try to pinch 3 weight plates together.
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Practice “bottoms up” with a kettlebell. Stand with your feet hip distance apart. Hold the kettlebell in 1 hand—with the heavy part of the bell up above the back of the hand and with your fingers tightly gripping the top of the kettlebell. Raise your elbow to shoulder height and hold the kettlebell in place. Your upper arm should be 90 degrees from your torso, and your forearm should be bent upwards 90 degrees from your upper arm. The kettlebell should be about as far away from your face as your upper arm’s length. Lift it up above your head and hold for 1-2 seconds and then slowly bring it back down to the ground. [11] X Research source
- Repeat this exercise for 2-3 sets on each hand. This is a good exercise for improving your grip strength and muscle control in your hands.
- When this exercise becomes easy for you, try walking while holding the kettlebell up.
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Do deadlift holds with a barbell. This is a good option if you have done deadlifts before and are comfortable holding the barbell. Place your hands shoulder width apart on the barbell. Hold the barbell with your hands over the bar. Stand tall in a deadlift lockout stance with your legs hip width apart and your knees slightly bent. Hold the barbell a few inches off the ground for 5-10 seconds. Do 3-5 sets to improve your grip strength. [12] X Research source
- Over time, challenge yourself to hold more weight on the barbell. Start small so you do not overwhelm or damage your muscles. Then, work your way up to heavier holds over a period of 1-2 weeks, once your grip starts to feel stronger.
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Do these exercises 1-2 times a week. Practice doing 1 to 2 of these grip strength exercises regularly as part of your workout routine. You may do them once you have warmed up with light cardio like a 10 minute run, jumping jacks, or sprinting. Focus on increasing your weight and resistance in these exercises so you can build up your grip strength over time.Advertisement
Method 3
Method 3 of 3:
Using Pull Ups, Bar Hangs, and Push Ups
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Do pull ups with different grips. Pull ups are a great way to strengthen your grip and make your arm muscles stronger. Start with a neutral grip, where your hands are wrapped around the pull up bar. Use 2 bars that are perpendicular to the horizontal bar. Do a several pulls ups with this grip, lifting your chest above the bar. [13] X Research source
- Another option is to try the overhand grip, where your palms are facing away from you and your hands are gripping over the bar. Keep your thumbs raised off the bar in this grip. Use a horizontal bar for this grip.
- For a real challenge, try a 3 finger or 2 finger grip, where you are only holding the pull up bar with 2 or 3 fingers on each hand.
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Try doing pull ups with towels or ropes. Another option is to drape 2 small towels or short ropes over the pull up bar. Then, grip 1 in each hand and try doing a pull up, holding tight to the towels or ropes. Challenge yourself to do 5-10 pull ups. [14] X Research source
- You can also simply hang off the towels or ropes for 30 seconds at a time to improve your grip strength. Over time, you may work your way up to doing pull ups.
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Perform bar hangs with a wide bar. Use a wide or thick bar at the gym or use a wide bar at a local playground. Grip the bar with your hands and hang off of it for 30 seconds at a time, with your feet off the ground. This will improve your grip strength and your overall body strength. [15] X Expert Source Pete Cerqua
Certified Personal Trainer & Nutritionist Expert Interview. [14 May 2020].- Over time, try hanging off of the bar with only 1 hand. Alternate your hands, hanging off the bar for 30 seconds at a time.
- Your legs can be bent when you are hanging off the bar.
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Do fingertip push ups . This exercise will help to strengthen your extensors, which are the muscles that open your fingers. Get in a push up position with your feet hip distance apart and your hips in line with your shoulders. Then, raise your fingers until you are balancing on your fingertips. Try doing 1-2 sets of 5-10 fingertip push ups. [16] X Research source
- This exercise is also a great counter movement to grabbing and squeezing weights. You may end your workout with fingertip push ups so you strengthen your hands using a variety of movements.
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Practice these exercises 1-2 times a week. Add these exercises to your workout routine so you can get better at them. Do them after you have warmed up with light cardio like a 10 minute run, jumping jacks, or sprints. Work on increasing the amount of sets you can do for each exercise so you can increase your grip strength.Advertisement
Expert Q&A
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QuestionHow can I increase my pinch grip strength?Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.Try weight pinching. Start with a light weight plate, pick it up, and hold it between the tips of your fingers for 30 seconds. Do 2-3 sets on each hand. Then, once your hands get stronger you can increase the amount of weight.
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QuestionWill milking cows by hand will help make hands stronger?Timothy GotzmanCommunity AnswerYes, unless you have arthritis; then the nerves in your hands could shut down over a long period of time.
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QuestionAre there other methods to increase hand grip?Mzm555Top AnswererReverse bicep curls, wrist curls, hammer curls, farmer walks and generally lifting anything with a thicker bar will work the forearm muscles to increase grip strength. Avoid using heavier weight than you can handle, especially with wrist curls, farmer walks can generally done with heavy weight with minimal risk of injury or muscle sprain/strain/tears, however again, avoid using heavier weight than you can safely handle.
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References
- ↑ Pete Cerqua. Certified Personal Trainer & Nutritionist. Expert Interview. [14 May 2020].
- ↑ https://www.muscleforlife.com/forearm-workouts-grip-strength/
- ↑ https://www.muscleforlife.com/forearm-workouts-grip-strength/
- ↑ https://www.builtlean.com/2014/02/10/grip-strength-exercises/
- ↑ https://www.builtlean.com/2014/02/10/grip-strength-exercises/
- ↑ https://www.builtlean.com/2014/02/10/grip-strength-exercises/
- ↑ https://www.builtlean.com/2014/02/10/grip-strength-exercises/
- ↑ https://www.girlsgonestrong.com/blog/strength-training/grip-strength/
- ↑ Pete Cerqua. Certified Personal Trainer & Nutritionist. Expert Interview. [14 May 2020].
- ↑ https://www.builtlean.com/2014/02/10/grip-strength-exercises/
- ↑ https://www.girlsgonestrong.com/blog/strength-training/grip-strength/
- ↑ https://www.girlsgonestrong.com/blog/strength-training/grip-strength/
- ↑ https://www.girlsgonestrong.com/blog/strength-training/grip-strength/
- ↑ https://www.girlsgonestrong.com/blog/strength-training/grip-strength/
- ↑ Pete Cerqua. Certified Personal Trainer & Nutritionist. Expert Interview. [14 May 2020].
- ↑ https://www.bodybuilding.com/fun/strength-where-it-counts-the-5-best-kept-grip-strength-secrets.html
About this article
Article Summary
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To increase grip strength, start by getting a hand exerciser online or at an exercise supply store. Next, keeping your arm straight, do 1-2 warm up sets of 4-6 squeezes per hand with the exerciser set on a low resistance. After you have warmed up your hands, increase the resistance and do 5-6 sets of 8-10 squeezes per hand, resting for 1-2 minutes between each set. Then, continue to do these exercises 2 to 3 times a week, increasing the resistance as you feel your grip getting stronger. For more tips from our Fitness reviewer, like how to increase your grip strength using free weighs, read on!
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