A strong grip has been shown to be linked to health and longevity. The stronger the muscles of your hand and forearm, the more likely you are to live longer.
There are three aspects to grip strength.
Crushing strength: How strongly you can grip something with your fingers and the palm of your hand (Squeezing a tennis ball)
Supporting strength: Your ability to hold onto, or hang from something (Dead hangs from a pull up bar)
Pinching strength: How firmly you can pinch something between your fingers and your thumb
Why It Matters?
In short, if the muscles of your forearms and hands are strong, by definition, your wrists will be strong. Your bone mineral density will be higher, your upper body will be stronger. This will lead to a lesser chance of fractures and falls, which means a lower likelihood of depression and sleep problems, creating an overall better quality of life.
As we age, our risk of falling increases dramatically. The stronger your grip, the easier it will be to pick yourself up if you do fall.
Here’s a link to a wonderful in depth study about why grip strength is a biomarker for older adults, from the National Institute of Health,
https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/
How to Train Grip Strength?
The best exercises, in my opinion, are suitcase carries, or farmer’s carries. Grab one (or two, respectively) challenging weights, and either stand in place, or go for a little walk around the gym for 30 seconds. Work up to heavier weights or a longer hold, and you will be strengthening your grip. You can carry dumbbells, kettlebells, or plates.
A good old fashioned Barbell Deadlift is also a great way to target grip strength (as if I needed another reason to convince you to deadlift amiright?)
Want a challenge? Hold a 45lb plate in each hand and hold for a minute.
Want a second challenge? (Who doesn’t?!) Hang from a pull up bar for 3 sets of 15 seconds with 90 seconds of rest in between.
My goal is to educate, inspire and lead clients to a healthy and happy lifestyle.
And maybe make you laugh a little too!
I love feedback! Let me know if there’s something you’d like to see or learn more about.
@_ascendpersonaltraining
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