Want to Improve Your Grip Strength? Here’s How

Grip strength is very important as it enhances performance in weightlifting and sports, such as tennis, that require grip and forearm strength, says Jim White R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios. Grip strength can also “reduce the risk of injuries while providing greater strength for simple daily tasks,” he notes.

The muscles required for grip strength are:

• Forearm extensors: The muscles on the back of your forearm work together in order to open your fingers and extend your wrist backward.
• Forearm flexors: The muscles on the pinky side of your lower arm help grab and grip.
• Thenar muscles: The muscles that help your thumb pinch toward your fingers.

So, the best way to improve grip strength is to incorporate regular training into your weekly routine and perform daily activities that require strength from your hands and arms, says Seki. “Start with lighter weight and easier activities for short durations of time, then slowly increase the weight, intensity and length of time as you grow stronger,” he advises.

It’s common for your non-dominant hand to have less grip strength, so to balance yourself out try to switch things up every now and then and use your other hand for daily tasks, Seki continues. “Switching the arm you use to hold things like grocery bags or a purse can help improve strength on both sides of your body.” If you’re curious and want to test your grip strength, there are devices called hand dynamometers that measure your hand strength, too, Seki notes.

Understanding grip strength goes beyond just how tightly you can hold something. In fact, grip strength is multifaceted, with each type serving a unique purpose in our daily activities. Performing dead hangs from a pull up bar or farmer’s carries will help improve supporting grip, and wrist curls or wrist rotations holding weights will improve wrist and forearm strength. According to White, there are three different types of grip strength you should know.

Crush

This grip will be familiar to anyone who has ever played rock, paper, scissors—think about forming a fist to “crush” your opponent’s scissors. Other real-life examples include squeezing a stress ball, holding onto a barbell, or holding a hammer tightly.

How to improve: Training with hand grippers (like this one) or squeezing a tennis ball will improve crushing grip, says White.

• Try wringing a wet towel: Soak a towel in your sink or tub and wring it til it’s dry, suggests Seki. Soak it again, and reverse the direction. Repeat for 3 sets.
• Try squeezing a racquetball or tennis ball: Squeeze and hold the ball for a few moments, then relax and repeat for 1 minute each hand, suggests Seki. Try doing 3 sets for each hand.

Pinch

This grip involves the force exerted between your fingers and thumb. Think of using a clothespin, holding a key between your thumb and the side of your index finger, or picking up a coin with your thumb and index finger.

How to improve: To improve pinching grip, take a barbell plate and grab it with your fingers and thumb, holding at your side for 20-30 seconds, says White. Strive for 3–4 sets a few times a week.

Support

This is a more passive type of grip strength, which refers to your ability to grasp an item for an extended period of time. For example, when hanging from a pull-up bar for as long as possible, maintaining a firm grip during a deadlift, or trying to carry all your heavy grocery bags from your car in one trip.

How to improve: Performing dead hangs from a pull up bar or a farmer’s carry (with a dumbbell or kettlebell at one or both of your sides) will help improve supporting grip, says White.

• To perform farmer carries: Hold on to some sort of weight in one or both hands and walk for a set distance for 20-30 seconds or until your hands fatigue, then take a break and repeat for 3 sets, Seki suggests. If you don’t have weights, you can hold something else like a grocery bag filled with things.
• To perform a dead hang: Hang from a bar, doorway or other elevated surface for as long as you can, then take a break and repeat for 3 sets, Seki suggests. Note: This exercise may not be appropriate for all fitness levels. If you’ve never tried it before, don’t attempt it for the first time without guidance.

It’s important to incorporate a variety of hand positions during your strength training so that you strengthen your hands and arms in as many ways as possible, says Seki. During strength training, you should use overhand, underhand, mixed, neutral, pinch, false, open hand, claw, and fingertip grip, White suggests.

A wide range of workout moves can build up your grip strength. Some classic moves you may already be familiar with—deadlifts, reverse bicep curls (bicep curls with palms facing down), and pull ups will all fire up those forearm and hand muscles.

Switching between grips for some of these exercises helps vastly improve grip strength, White points out. “For example, performing deadlifts with one hand over and the other underhanded, or doing pull-ups while your fingers are wrapped around the bar and your thumb is along the bar will provide variability and higher difficulty to your workouts.”

You should strive for 3–4 sets of 8–12 reps or hold for 20–60 seconds, depending on the exercise, says White. “You should perform these reps/exercises at least 2-3 times per week allowing for recovery,” he advises.

And for beginners and older adults, some lower stress grip strength exercises—using squeeze balls, for example— are a great place to start, says White. “Other exercises include finger extensions using a rubber band around your fingers, performing towel wrings and wringing a towel for 3 sets of 12, or doing seated wrist curls with a light dumbbell.”