Get a grip!

In the hierarchy of fitness goals, working on grip strength ranks slightly above thumb flexibility. It’s just not something that’s on people’s wellness radar. But there’s a myriad of reasons why that’s a mistake. 

For starters, grip strength is something that is intimately connected with functional everyday movement. Think of the struggle to open a stuck jar, pulling weeds, or, most importantly, gripping something solid to prevent a fall or potential injury. On the extreme end of the spectrum, competitive athletes such as rock climbers and gymnasts specifically train for grip strength as it’s crucial for success. (And, in the case of rock climbers, extending their life span.) 

There are fewer more visceral or immediate indications of fitness than the commonplace handshake. Think about what a firm handshake connotes: confidence and assurance. And a firm handshake denotes strength. If a person is acclimated to physically strenuous work (such as landscaping), it’s immediately evident in their handshake. The converse is also usually true for people who spend long hours in an office environment - a weak handshake usually portends poor general strength and fitness. In fact, one of the most debilitating ramifications of office work - carpal tunnel syndrome - can be mitigated by focusing on grip strength exercises.

Lastly, there have been some recent studies that show a distinct correlation between grip strength and longevity. Two recent PubMed studies (Soysal et al., 2021 and Gyu Ri Kim et al., 2019) concluded that handgrip strength is an indicator for cardiovascular and strength-related early mortality incidents. 

So what are some good grip strength exercises? Here are a few suggestions:

(1) Clench and unclench your fist. Doesn’t get more basic than that. You’ll be able to see your forearm muscles activate. Try for twenty seconds at maximum exertion and progress in increments of twenty seconds. 

(2) Wring out a wet towel. Using your hands on opposite sides of the towel, wring it out till it’s completely dry. Try it once a day and then progress to 2X per day. 

(3) Use a rubber physic ball. Squeeze it for five seconds and then release. Aim for ten reps daily and increase from there. 

(4) Bring out the pickle jar. Tighten it as much as you can. Now untighten it. It sounds so simple…until your hand and forearm muscles stage a protest. Try a set of three and gradually work your way toward more repetitions.

(5) Rope pull. Grab a rope, and with hands placed wide, arms straight (not bent) in front of you, pull the rope apart with maximal effort. This has the added benefit of targeting the chest muscles, triceps, deltoids, and forearm muscles. Try for fifteen seconds and gradually increase the time. This can also work with something like a broomstick or similarly long pole. 

(6) Hand grippers. These are sold by different companies in varying amounts of weight. I have one made by Rogue Fitness in the 100 lb variation. I aim for 100 reps a day. For beginners, the same company makes a 60lb model. I'd recommend starting out small (10 reps with each hand) and adding an additional 10 reps when you feel comfortable.

Joshua Brandt is an Oakland based personal trainer.

He can be reached at joshua@joshuabrandtpt.com or (415) 412-7339.

Initial consultation and session is free.