How Can You Improve Grip Strength?
“If your grip strength is low, examine your strength at other activities,” Bohannon says. “Try to increase your overall strength to develop a strength reserve.”
Already active and looking to add grip-specific training to your routine? Check out these grip-growing exercises. Remember, it’s important to build grip strength slowly and never work to exhaustion.
Plate Pinch
Grab two weight plates, holding them together in one hand. Grip the outer part of the plates, placing your thumb on one side and your other fingers on the other side of the plate. Squeeze the plates together with your forearm and thumb and hold as long as possible. Once your grip fails, place the plates on the ground.
Repeat, and aim to ultimately increase the holding time.
Towel Training
Who knew a bathroom staple could help better your grip? When performing a pull-up using towels, wrap two towels around the pull-up bar, spaced shoulder-width apart. Perform pull-ups while gripping the towels. Weak grip, be gone!
Farmer’s Carry
The farmer’s carry—also known as the farmer’s walk—is all about carrying a load for a long distance. It’s a forearm burner that’s a perfect way to build your grip strength. Choose your implement of choice, whether that’s kettlebells, dumbbells or straight bars. After gripping one in each hand, move with short, quick steps. Aim to travel 50 to 100 feet.
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About the Author
After maxing out her need for (stationary) speed, Stephanie decided to hit the pavement and actually try and go somewhere by joining her first half-marathon training group. She ultimately decided to combine her love of journalism, fitness and a conversational tone in writing. You can see her work here.
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