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How to Increase Grip Strength: Get a Crushing Grip

Posted by Chris Manus on

Are you looking to reach the next level with your fitness routine? Do you find that your grip strength could use a boost? It may be time for you to target specific exercises designed specifically to increase grip strength. You don't need any advanced equipment or special tools — all it takes are some dedicated reps and modifications (if needed) of different workout moves. In this blog post, we'll explore various tips, tricks, and techniques on how to improve grip strength at the gym in order to give your weightlifting regimen an extra edge.

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What is Grip Strength

How much force a person can apply with their hands and fingers is what measures their grip strength. This test precisely measures the force one can exert when squeezing or gripping an object. A dynamometer, which measures the force with sensors to determine how much pressure a person can apply with their hands or fingers, is commonly used to evaluate grip strength.

Benefits of Increasing Grip Strength 

Increasing your grip strength can have many benefits for your health and fitness level. For example, studies have shown that having strong grip strength can help improve overall body strength since the muscles used in gripping are connected to those used in other activities such as lifting weights or running. Additionally, stronger grip strength can help reduce the risk of injuries by making activities such as lifting more comfortable and less strenuous on your joints and muscles. Better grip strength has also been linked to living longer since it indicates that you are in good physical shape overall. 

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Which Muscles Target Grip Strength?


man exercising with dumbbells

Grip strength is an essential part of any exercise routine and can be used to improve overall fitness. Let’s find out which muscles are actually responsible for grip strength:

The main muscles that are responsible for grip strength are located in the forearm and the hand, including the flexors and extensors of the wrist, as well as the tendons of the fingers and thumb.  These muscles are responsible for gripping objects, such as weights during exercises, but also everyday activities like opening doors or picking up a cup. 

The Flexor Muscles

When you grasp something, your fingers and palm curl in toward your arm with the help of the flexor muscles in your forearm. This sort of muscle contraction is called "dynamic gripping" because it involves movement. Pull-ups, hanging from a bar, and lifting weights with your hands are all examples of dynamic grip exercises.

Extensor Muscles

Gripping an object requires the coordinated effort of several forearm muscles known as extensors to extend the palm and fingers away from the upper arm. Static gripping is a type of muscle contraction that does not involve any movement on the part of the gripper. Squeezing a stress ball or holding a weight for a long time are both examples of static grip exercises.

Shoulder and back muscles, which aid in stabilization during motion and static exercise, also contribute to a person's ability to exert force when gripping something. Also, the stability provided by the abdominals and lower back is essential for avoiding undue stress on any one side of the body as you perform these moves.

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Best Exercises to Target Grip Strength

man training with two dumbbells

Grip strength exercises can be divided into two categories: static and dynamic exercises. Static exercises involve squeezing something in your hand and holding it in place for a certain amount of time. Dynamic exercises involve repeatedly gripping and releasing an object, such as shaking hands or using a grip strengthener. 

Static Exercises 

One common static exercise is the Farmer’s Walk. To do this exercise, grab a pair of heavy dumbbells and hold them by your sides with your arms straight. Start walking forward for 30 seconds to one minute (you can increase the length of time as you progress). Make sure to keep your arms straight throughout the entire exercise, which will engage your grip muscles more than if they were bent at the elbow. Another great static exercise is using hand grippers or squeeze balls. These pieces of equipment are designed to help you build up muscle in your hands and fingers over time by squeezing them repeatedly over several sets.

Dynamic Exercises 

When it comes to dynamic grip training, one popular exercise is called Finger Curls. To do this exercise, grab a light barbell or dumbbell with an overhand grip (palms facing down). Curl it up towards your chest while keeping each finger engaged and flexing around the barbell/dumbbell as much as possible so that all four fingers are working together to lift it up from its starting position all the way to its endpoint near your chest/chin area. Repeat this motion for 3-4 sets until you feel like you can’t do any more reps without compromising form or straining too much. 

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Increasing Grip Strength

Increasing grip strength is important for athletes and everyday people alike. There are a variety of ways to increase grip strength that don't require lifting weights or going to the gym - even something as simple as squeezing a stress ball can prove to be effective. Additionally, taking care of your hands with regular hand exercises and adequate rest is essential in order to prevent injury. Finally, proper nutrition and hydration are key components in developing overall body strength - so don't forget to fuel up and prepare for any exercise routine you may have. If you're looking for more assistance with increasing your grip strength, visit our website to see how our performance-optimizing gummies can help with energy, sleep, and stress.

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