Our hands do so much for us from the time we hit the snooze button in the morning, to the moment we pull up the sheets at night, and so much more in the between. Our hands write, type, text, cook, roast, clean, lift, hug, hold. These are just a few of the hundred tasks you use your hand for on a periodic basis.
Why Is Grip Strength Important?
If you are curious about getting more powerful, there is no brainer. It is strange that you will ever have strong hands without a strong body, but there are many strong bodies out there without strong hands. If you are interested in reducing body fat, lifting more weight during your workout means more calories burned. Working grip exercises into your program can also help in preventing certain pain syndromes from chronic inflammation to tendonitis, which is usually caused by neglecting certain muscle groups and overuse of others.
Also, through a process called radiation, you may really be strengthening other muscles from your wrist all the process down to your core with the necessary being perhaps your rotator cuff muscles. An easy way to observe this working is to hold your hand out in front of you and gain a fist. Now squeeze your fist as strong as you can and you should feel all the muscles in your arm and also your core tighten up as well. To use this during your training squeeze the bar through exercises like the bench press and deadlifts to immediately lift more weight and protect your shoulders.
Best Exercise To Increase Hand Grip Strength
To build strength and movement in your hands, touch your fingers to the tip of each of the four other fingers on a similar hand, moving from your pointer to your pinkie and back again.
If you want to improve the range of motion in your hands, put them into a small strength training circuit. Begin with your palm flat, then curl all five of your fingers below at the knuckle. Next, spread your fingers out at a 90-degree angle of your palm and finally squeeze them into a fist. Repeat the method in reverse they start again from the opening of the circuit.
Think of this as a cover band workout for your hands. Place a rubber band nearby the backs of your fingers, and open your palm as far as you can try to extend it out. The continued resistance that the band gives will aid to strengthen your phalanges.
Do you know that stress ball you accepted at the company holiday party last year that has been lying in your top drawer ever since? Well, it’s finally going to get in handy. Place it in the palm of your hand, compress as hard as you can, and keep it for a few seconds before releasing it.
Tented Planks And Push-ups
To strengthen your hands through your regular workout routine, you will just want to make one tiny tweak to the moves you are likely previously doing. Instead of placing your hands flat on the floor while high planks and push-ups, put your fingers in a tented position so that there is a tiny space between your palms and the ground. This will need your fingers to do the brunt of the work and will build power in them in the method.
Seated Lateral Wrist Extension
This weighted movement will work your hands, wrists, and forearm. Grab a five to ten-pound dumbbell and keep it vertically in 1 hand. Seated in a chair, put your forearm on top of one thigh with your wrist and give it out slightly past your knee. Move your wrist up and downward slightly, gripping the pressure as you move, and try to cycle within three sets of 20 reps on each side.
Seated Dumbbell Finger Curl
From the very starting position as the seated dumbbell reversed wrist curl, carry weight in your hand with your palm facing up toward the sky. Let the weight roll down to the tips of your fingers, then grab it with the tips of your finger and turn it back up to start.
Seated Dumbbell reverse wrist curl
Flip your seated dumbbell wrist curl in opposite for this forearm, wrist, and hand strengthened. Place the core of your forearm on top of your thigh with your wrist three to four inches over your knee. Use your wrist to turn the weight up and down which will assist you to prevent further injury in the areas you are working.