The Importance of a Strong Grip
Grip strength is more important than most people give credit. When setting up a resistance training plan, grip training is probably not a go-to lift or set of exercises that may come to mind. Tennis, golf, softball/baseball and wrestling all require gripping specific objects to compete.
However, if you do not compete in these sports or any athletics at all, should grip strength really be a part of your day to day training plan? The answer is yes! Athletes and non athletes of all ages can benefit from developing and increasing their grip strength.
The international Prospective Urban and Rural Epidemiological (PURE) study conducted in 2015 followed the health of 140,000 adults in 17 countries over approximately four years. This study showed a significant correlation that as grip strength decreases, the risk of cardiovascular disease increases. The study used a dynamometer device to assess participants grip strength. “Each 11-pound decrease in grip strength over the course of the study was linked to a 17% higher risk of dying from heart disease, a 9% higher risk of stroke, and a 7% higher risk of heart attack” (Lewine, 2015).
In 2015, an article was published in the American Journal of Preventive Medicine researching grip strength as a marker for both diabetes and hypertension. This study found similar results as the one mentioned above. Participants with a lower grip strength were more likely to be diabetic or record a higher blood pressure.
According to the American Heart Association, an estimated 103 million Americans have high blood pressure, which they define as being above 130/80. After reviewing these studies there is sufficient evidence to show increased grip strength can be a life changer. Therefore, people of all ages can benefit from weight training. Making a commitment to strength train just 2-3 times a week for 30-40 minutes has been shown to grow new muscle and in turn help increase your overall grip strength.
The Anatomy of the Grip
Let’s take a quick look at the anatomy of your grip. The function of a grip is made up of the forearm, wrist, hand, and fingers. For your body to pick up anything (a barbell, sack of groceries, or gallon of milk), 30 plus muscles, tendons and connective tissue all fire together to complete these simple tasks. This coordinated effort is remarkable and neglecting all these muscles will have an adverse effect long term.
3 ways to isolate grip strength
Three grip variations include; Crush, Pinch and Support. Below, each grip variation is identified with ways to isolate and strengthen overall grip.
Crush Grip
This grip is probably used the most in everyday life. Examples include shaking hands, swinging a club or bat, and gripping a barbell. It occurs any time fingers squeeze into your palm.
Programming advice
- Hang small towels from a weight room rack or chin up bar to be held while performing sets of chin ups.
- Use old school grippers. Squeeze the handles together as many times as you can for 30 seconds. Start with 3 sets 2–3 times a week and keep track of your repetitions. Work to increase your repetitions over time.
Pinch Grip
This grip is used for throwing objects, opening your favorite jar of pickles, or any daily activity where your fingers and thumb are mainly in use.
Programming advice
- Plate Pinchers: Hold 10-25lb plates with just your fingers and thumb for 30 seconds to 1 minute for 3-4 sets.
Support Grip
This grip is used to hang from a bar or suspend from an object using your grip. Everyday life examples include pushing a wheelbarrow or helping carry in groceries from the car.
Programming advice — Loaded Carries
- Farmer’s carry (trap bar or dumbbells in each hand as shown above)
- Suitcase carry (a dumbbell in one hand at your side)
- Waiter’s carry (dumbbell in only one hand in an over head position); These variations of carries can be performed walking for a desired distance anywhere from 10 yards to 100 yards. If you have limited space, you can stand in place and hold for time.
One last tip to increase grip strength: focus on squeezing the bar or handle during exercises. Be intentional so you activate all those support muscles associated with your grip strength while lifting.
There are multiple benefits to increasing grip strength. Whether it be to improve your overall health, reach a personal record in the deadlift, or grab your opponent for a take down in the final seconds of a match, grip training is vital in all. Athletes and older adults alike should make a conscious effort to incorporate grip strength into their weekly training routines. Your body will thank you!
References:
Lewine, H. (2015). Grip strength may provide clues to heart health. Harvard Medical School. Retrieved from https://www.health.harvard.edu/blog/grip-strength-may-provide-clues-to-heart-health-201505198022
Mainous, I. A. G., Tanner, R. J., Anton, S. D., & Jo, A. (2015). Grip Strength as a Marker of Hypertension and Diabetes in Healthy Weight Adults. American Journal of Preventive Medicine, 49(6), 850–858. https://doi-org.easydb.angelo.edu/10.1016/j.amepre.2015.05.025
