Grip strength, or the force your hand and forearm muscles generate when you squeeze an object, is often overlooked, but it is crucial when working out or performing everyday tasks. “Medical research has shown that strong grip strength is a robust predictor of longevity and weaker grip strength is associated with an increase in all-cause mortality,” explained Dr. Alex Corbett, PT, DPT, a physical therapist (PT) at BreakThrough Physical Therapy, to Shape Magazine. This means that even the simplest tasks like opening a jar or carrying groceries are directly influenced by your grip strength.
Inside the gym, grip strength is utilized when performing deadlifts, pull-ups, kettlebell exercises, and more. But it’s not just a gym thing. Outside the gym, grip strength is used when opening jars, carrying a heavy load of groceries, pulling out weeds, and more. Since grip strength is essential in everyday life and the gym, it’s important to focus on creating solid grip strength, just like you would focus on improving your core or glute strength. “Does that mean squeezing a stress ball or hand gripper every day will increase someone’s lifespan? Not necessarily, as a PT I believe that grip strength is just a proxy for overall upper body strength and muscle mass. Stronger individuals with more muscle will have better strip strength,” Dr. Corbett said.
Three Types of Grip Strength
Support Grip
This is the most common grip type. A support grip is used when performing pull-ups and deadlifts.
Pinch Grip
A pinch grip is used when squeezing an object between your forefinger and thumb. It’s used when writing with a pencil and climbing.
Crush Grip
A crush grip is used to squeeze an object between your fingers and palms. It’s used when shaking someone’s hand and holding a barbell.
Three Grip Strength Exercises
“Each exercise requires an individual to grip the bar/handle and ends if the grip is lost,” explained Dr. Corbett. “In general, any exercise that involves pulling or carrying will challenge grip strength more than pushing movements. Compound movements where heavy weights are used is the best way to work on both grip and overall strength.”
Farmer’s Carry
- Grab a heavy dumbbell or kettlebell in each hand, keeping your arms by your sides.
- Stand tall, with shoulders back and core engaged.
- Walk forward in a straight line, keeping a steady pace.
- Continue walking for a set distance or time.
- Stop, rest, and repeat.
Pull-Ups
- Grip a pull-up bar with palms facing away (overhand grip), hands shoulder-width apart.
- Hang from the bar, arms fully extended.
- Pull yourself up until your chin clears the bar.
- Lower yourself back down with control.
- Repeat for the desired number of reps.
Dead-hangs
- Grip a pull-up bar with hands shoulder-width apart, palms facing away or toward you.
- Hang from the bar, arms fully extended, feet off the ground.
- Keep your body relaxed while holding the position.
- Maintain the hang for a set time, then release.
- Rest and repeat.
Physical Therapy Near You
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