Grip Strength Training

Simple hand strength is often overlooked, but can be essential in a multitude of pursuits. The most obvious activities that rely on a strong grip are rock climbing, rope climbing, and perhaps arm wrestling. However, increased functional hand strength can benefit weight lifters, those that practice martial arts, and even musicians. Grip strength training can also aid in recovery from arm and hand injuries. So to help you get a grip on hand strength, the following is a breakdown of some of the key strength training exercises.

The hand is comprised of tiny, yet powerful, muscles. These muscles can be split into two groups: those used for opening the hand, and those called upon to close the hand. Grip training can be split into two types of exercises that target each of these muscles groups.

The hand muscles involved in opening the hand are the extensor muscles, and they extend into the forearm. Exercising the extensor muscles will build and maintain forearm strength and increase hand strength in balancing activities. One very simple exercise to work out these muscles is to wrap a rubber band around the fingers and stretch the fingers open until fatigued. It’s important not to neglect the thumbs, so the rubber band should also be placed around the thumb and the other fingers in alternating fashion.

To train the close grip muscles, performing squeezing and pinching exercises are recommended. The most efficient grip strength training equipment to develop close grip strength is a tool most often referred to as a “gripper” or a “handgripper.” A gripper is comprised of two handles connected by an aluminum spring. To train the muscles, simply squeeze the handles together in a series of repetitions and sets.

Strong hands are a sign of strong overall strength. Don’t be afraid to get your hands dirty and start training your grip.

Related Information

Benefits of Weight Training
Weight lifting has benefits for the average person and not just for those who desire huge muscles.

Endurance Weight Training
To lift weights for endurance weight training purposes you should lift moderate weight for more repetitions than the repetitions used with heavier weight.