Advertisement The strength of our hands is important.When was the last time you had trouble twisting the top off a pasta or jam jar? But how can we increase our grip strength?
If you already engage in a strength training program, here are some simple things you can do to emphasize grip strength. First, when doing exercises in which you are pulling on the weight such as seated rows or lat pulldowns, try holding onto the bar with just a few fingers instead of your whole hand. Begin with lighter weight than you would usually use to make sure you can handle it.
Second, invest in some foam pipe insulation. Why? Cut a 6-inch length and then place it over the handle of a dumbbell, barbell or other such equipment and perform basic pulling exercises. The increased circumference of the handle the foam creates forces you to grip harder, emphasizing the strength in this area.
The key is you don’t need to add grip-specific exercises, rather just tweak the lifts you’re already doing. Be careful that you don’t do these gripping exercises with lifts that put you at risk if you drop the weight such as a dumbbell chest press.
Here’s another one to try: Begin by pinching a light weight plate in your hand, then try dropping it and catching it again quickly before it touches the ground. You can do this exercise seated so that if you do happen to drop the weight, it won’t have far to fall. This is an easy one to add into your workout during rest periods.
So before you invest in some new-fangled device to help you, try these practical suggestions to increase your grip strength.
Travis Erickson is director of undergraduate strength and conditioning concentration at the University of Wisconsin-La Crosse. E-mail questions to erickson.trav@uwlax.edu
