The Ultimate Grip Strength Guide!



5 Simple Ways To Improve Your Grip Strength

Having a strong grip means so much more than being able to wrench open a stuck pickle jar with your bare hands. "Working your finger and forearm strength—which make up your grip—can help maintain nerve health and longevity," say Paul Pivarnik, a NASM-certified personal trainer at New York Health & Racquet Club.

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As with any sort of strength, your grip can diminish if you don't work at it. And it's not as simple as working your hands. "Just as important is the position of the shoulders and neck during gripping, because that's where the nerves originate from," says Pivarnik.

MORE: 11 Highly Effective Solutions For Sciatic Nerve Pain

These 5 exercises work all the right muscles, using stuff you have around the house, to improve your grip strength and function. Do them in sequence, aiming for duration—when it comes to training the grip, it's all about improving endurance. (Want to pick up some healthier habits? Sign up to get healthy living tips and fitness advice delivered straight to your inbox!)

Grocery Carry

Grocery bag carry
Amy Roberts

One of the most common tests of grip strength occurs almost every day: carrying heavy bags. Turn the chore into an exercise by loading a reusable grocery bag (they're more durable than paper or plastic) with whatever heavy stuff you have on hand. Practice carrying it in one hand, which will also help to train the core, by forcing it to stabilize so you don't lean into the weight. Engage the shoulders by pushing them down and slightly back, and keep your chest square to the front, no rounded shoulders. Now walk, back and forth and around your house as long as your grip and posture can handle it. Don't be afraid of heavy weight. "If you can lift it, you can walk it," says Pivarnik. In fact, you can make the entire exercise harder by loading up a briefcase or small suitcase (instead of a grocery bag) with books or other items—just be sure you can clear the ground with the bottom of the case without bending your elbow or hitching your body to the opposite side.

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Magazine Hold

Magazine hold
Amy Roberts

This delicate-looking grip is pretty tough, thanks to the emphasis you have to put on your fingertips. Grasp a magazine, pincher-style, in your hand, holding it down by your side. Focus on holding the mag firmly with your fingertips for as long as possible using even force. Start with one magazine, then progress to more as you get better at the exercise. Don't forget to work both hands.

Wrist Flexion

Wrist flexion
Amy Roberts

A surprising reason that people lose grip strength is decreased wrist flexibility. This subtle sequence of stretching and releasing will improve mobility in your wrists, and in turn make your grip stronger. Start on all fours with your hands directly under your shoulders, knees under hips. Lean your weight forward to bring your wrists to flexion (bending) and hold for 10 seconds. Then lean back and release for 10 seconds. Repeat the stretch, leaning in while attempting to pull your fingers back and up (they won't actually move, though). Hold this for as long as you can, then rest. (Check out the incredible results you get from stretching every day.)

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Bottle Squeezes

Bottle squeeze
Amy Roberts

Take a soft-sided water bottle, fill it about halfway, then seal it well. Grip the bottle and squeeze it as hard and consistently as you can, for as long as you can. Be sure to keep your shoulders relaxed (not tensed up by your ears) and your core engaged (pulling in through your belly button). Switch hands and repeat; do a couple of sets if you can.

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Handrail Pull

Handrail pull
Amy Roberts

This exercise is great for working the integration between your grip, shoulders, and core. You'll need to find a railing that you can grasp while standing with good posture and your knees slightly bent. You can mock it up by standing on a stool placed next to your stair banister at home (or take it outside and use a park bench back, as shown). Set yourself up, as described, standing aside a railing, knees slightly bent, shoulders broad and slightly depressed. Grasp the rail with your fingers facing toward your body. Without losing the integrity of your upper body or your firm grip on the rail, press into your feet, working toward straightening your legs (which won't actually happen) to stand up a bit taller. Maintain the tension as long as you can with good form.






Video: How to INCREASE YOUR GRIP and FOREARM STRENGTH | Tony Horton Fitness

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Date: 04.12.2018, 14:36 / Views: 55562