5 Simple Ways to Build a Stronger Grip

Opening a stubborn jar is one thing.

But, our grip also comes into play when we're carrying groceries, lifting weights, hauling a suitcase, gardening, or simply holding something heavy.

Fortunately, we don't need an elaborate workout devoted to our hands to make that grip stronger.

And some grip-strengthening exercises may already be hiding inside the workouts we're doing.

Why Train Your Grip?

Grip strength is about more than how firmly we can squeeze something.

Research has linked grip strength with:

• Overall strength

• Upper-body function

• Bone health

• Our ability to function independently

That doesn't mean stronger hands are a secret shortcut to better health. 

Instead, grip strength can be a useful indicator of overall muscle strength and physical function.

There's also a practical reason to keep it up.

Strong hands can help us lift, carry, pull, and hold onto things, which means grip strength gets called into action for plenty of ordinary tasks.

So, how do we give it a little workout?

1. Carry Something Heavy

One of the easiest ways to challenge your grip is to pick up something heavy and carry it.

At the gym, try a farmer's carry. 

Hold a dumbbell or kettlebell in each hand with your arms down by your sides, then walk while maintaining good posture.

No gym? Weighted grocery bags can make your hands work, too.

For once, carrying everything inside in one trip may have something going for it.

2. Try a Dead Hang

A sturdy pull-up bar can give your grip a workout without making you do an actual pull-up.

Simply hold onto the bar and hang with your arms extended, keeping your shoulders engaged rather than completely relaxed.

Start with a short amount of time and gradually increase it as your grip improves.

If hanging your entire body weight is too difficult, keep your feet partially supported and build from there.

3. Squeeze Against Resistance

Sometimes, the obvious exercise is a pretty good one.

A tennis ball, stress ball, or hand gripper can provide resistance for your hands without requiring much space or equipment.

Squeeze the object firmly, hold briefly, release, and repeat. 

As that becomes easier, you can gradually increase the resistance or number of repetitions.

No need to squeeze until your knuckles stage a protest.

4. Let Your Regular Workout Help

You may already be training your grip without even knowing about it.

Exercises that require you to hold onto dumbbells, barbells, kettlebells, or resistance bands can put your hands and forearms to work while you're strengthening other parts of your body.

The CDC says adults should include muscle-strengthening activities at least twice a week.

Adding grip work doesn't mean adding an entirely separate workout. It may just mean paying a little more attention to the exercises you’re already doing.

5. Try a Towel Wring

You don't need special equipment to give your grip a little more work.

Grab a hand towel, roll it up, and twist it in opposite directions with both hands, as though you're wringing out water. 

Then, reverse it so both hands get a chance to work differently.

You can make it more challenging by using a thicker towel or dampening it first.

It's a simple way to work the hands and forearms, and you can do it pretty much anywhere.

A Little Grip Work Goes a Long Way

You don't need to turn every workout into a test of hand strength.

A few minutes of grip work, combined with regular strength training, can give your hands and forearms more of a challenge.

And the next time a stubborn jar of pickles puts up a fight, you’ll be ready.

Looking for stories that inform and engage? From breaking headlines to fresh perspectives, WaveNewsToday has more to explore.