If you’re looking to strengthen your grip, then you’ve come to the right place. In this blog post, we’ll explore seven grip exercises that you can add to your workout routine to help strengthen your hands. A strong grip is important for activities such as weightlifting, rock climbing, and even everyday tasks like opening jars. With these exercises, you’ll be able to improve your grip strength quickly and easily. So let’s get started.
1) The farmer's walk
This exercise, also known as the farmer carry, is a great way to strengthen your grip. It’s simple to do, yet it has a powerful effect on your hand and forearm muscles. To do a farmer's walk, grab a pair of heavy dumbbells or kettlebells and walk around with them for a few minutes. Make sure to keep your arms straight and your core engaged to ensure that you're getting the full benefit of the workout. Be sure to pay attention to your form as you go and don't let your posture become sloppy. The farmer's walk is an incredibly effective exercise for strengthening your grip, and it can easily be incorporated into any workout routine.
2) The towel grip
The towel grip is one of the best exercises you can do to strengthen your hands and fingers. This exercise involves gripping a towel with both hands, as tightly as you can. To perform the towel grip, stand up straight and place a hand towel in each hand. Then, spread your fingers out as far as possible and wrap the towel around your hands, gripping it tightly. Hold for 10-15 seconds and then release. Repeat this exercise 10-15 times for best results.
The towel grip is a great way to strengthen your hands and fingers, as it provides resistance in a more dynamic way than simply squeezing a ball. It also helps improve your grip strength, which is important when doing activities such as lifting weights or playing sports. Plus, it can be done anywhere and doesn’t require any equipment. So give it a try today and start building up your grip strength!
3) The reverse curl
The reverse curl is an important exercise for strengthening your grip and developing hand strength. It involves holding a barbell with an overhand grip, then curling the bar up to your chest in a controlled manner. This exercise can be done using either a straight bar or an EZ curl bar depending on your preference and what weight you are lifting.
To begin the reverse curl, start by standing with feet hip-width apart, knees slightly bent and chest up. Hold the barbell in an overhand grip with palms facing down. From here, keeping your elbows close to your body, begin curling the bar up towards your chest. Squeeze at the top of the movement for a second, before slowly lowering back down to the starting position. Ensure you keep your core tight throughout the exercise and do not swing the weight.
This exercise can be done as part of your overall grip training program, or it can be done as part of a full-body workout. Try incorporating it into your routine 2-3 times per week, doing 3-4 sets of 8-12 reps. As you become stronger and your grip improves, you can increase the weight you use for this exercise and work towards achieving heavier sets.
4) The barbell roll
The barbell roll is an effective grip exercise that strengthens your wrists and hands. It is a simple exercise that can be done anywhere with minimal equipment.
To do the barbell roll, you will need a barbell and some weight plates. Begin by placing one hand on the barbell with your palm facing down. Use your other hand to grasp the weight plates. Begin to slowly rotate the barbell in a circular motion, making sure to keep your wrist straight. As you rotate the barbell, be sure to keep the same pressure on both hands.
Once you have made one complete rotation, stop and repeat with the opposite hand. You can add more weight or increase the speed of the rotation as you progress. Doing this exercise regularly can help strengthen your grip and improve your overall hand strength.
5) The plate pinch
The plate pinch is an excellent exercise to strengthen your grip and forearms. It involves gripping a plate between your thumb and fingers, then squeezing it as hard as you can. You can use either a single plate or two smaller plates (one in each hand) for this exercise.
To begin, take hold of the plate with your thumb and fingers. Make sure you have a firm grip on it so that it won’t slip. Next, squeeze the plate as hard as you can for a few seconds. Then, relax and repeat the exercise. Do this 10-15 times for each hand.
You can also make this exercise more challenging by using a heavier plate or two plates instead of one. As with any exercise, make sure to warm up before doing the plate pinch and avoid overworking your muscles by taking regular breaks. With regular practice, you’ll soon find yourself with a much stronger grip!
6) The knuckle push-up
The knuckle push-up is a great exercise to strengthen your grip and develop muscle in your forearms. To perform this exercise, get into a push-up position, but instead of having your hands flat on the ground, place your knuckles on the floor. You can also choose to do them with just one hand at a time. This will help you further target the muscles in the forearm that are responsible for grip strength. Keep your body in a straight line while performing the push-ups and don't let your lower back sink to the ground. Do 2-3 sets of 10-15 repetitions to get the most out of this exercise. Make sure to breathe and concentrate on squeezing your fingers together for maximum benefits.
7) The finger extension
One of the most underrated exercises for strengthening your grip is the finger extension. This exercise is great for developing finger and hand strength and dexterity, which can be beneficial for any athlete or fitness enthusiast.
To perform this exercise, start by sitting with your feet flat on the floor and your hands palms-down on your thighs. Lift each finger, one at a time, from the base of your palm to the tip of your finger, extending it out as far as possible before releasing and returning it to the starting position.
Perform 8-10 repetitions of each finger before moving on to the next one. To increase the intensity of the exercise, you can add a small resistance band around each finger and work against that tension as you extend your fingers. You can also increase the speed at which you extend each finger for a more dynamic exercise.
Finger extensions are a great way to strengthen your grip and improve your hand dexterity. Be sure to include this exercise in your routine if you're looking for an effective way to improve your grip strength!
