In this comprehensive guide we’ll discuss on “15 Best Hand Grip Strengthener, Types Of Grips, Benefits, Exercises,” Or many more interesting facts that motivates you to also concentrate grip strength.
Whenever it comes to strength training, muscle building, yoga-practicing, the most common mistake is neglect grip strength. Even we all know that the grip practicing provides you forearms like Popeye, confidence while handshake, and help you to lift the baby and play with them.
Yeah, it’s true that perfect grip strength is a very long path and takes time. You need to invest time, hard work, dedication, and some money also. In the beginning, you have limited grip strength so it’s hard to start with exercise like pull-ups, lunges, deadlifts, rows, bench, etc. When you get enough grip strength then I recommended trying these exercises.
Definition Of Grip Strength?
Basically grip strength means power or force you to perform with your hand and forearm muscles. A good grip helps to hold the weight which indicates you have an overall great personality.
According to “Liana Tobin, CSCS, a personal trainer educator for the National Strength and Conditioning Association” a weak wrist and hand muscles is very common. She says that “if you workout with heavyweight then grips strength is usually the first thing to fail because gripping muscles are very small that tire quickly and trained less frequently. Hence for a better result, you have to invest more time on hand and forearms training.
According to a study carried by Taina Rantanen, Ph.D., and colleagues, reported in the “Journal of the American Medical Association” proven that handgrip strength is a great sign of overall strength. The study also says that muscle strength has a great relationship with grip strength.
Usually, we all see that “How wrestlers and Powerlifters lift the tons of load?” The reason behind this is they work hard to improve their grip strength and take advantage. Don’t take wrong that grip strength is only for wrestlers or powerlifters. Grip strength is a must for daily activities like opening a jar or holding on to a gallon of milk, easier to perform.
Deeply Understand Grip Strength
Very easy to understand that grip strength indicates hand strength, and in hand strength surely many other things also include while thinking of grip. Handgrip begins from the elbow down to the fingertips. As we go downwards from the shoulder, the gripping muscles go through from forearms, wrists, fingers, and thumbs, even backside of forearms. When we look at grip in this manner, we start to see that MANY movement patterns are realized by the lower arm musculature.
When we start to train our lower arm than make sure to try all movement patterns to keep the proper balance between opposing muscle groups, such as the extensions and flexors. If you are neglecting regular forearms muscle movement patterns training then problems related to forearms pain like tendonitis, epicondylitis, and tendinosis can arise.
How To Examine Grip Strength?
Your daily tasks determine your grip strength like using a screwdriver, open jar cap, lift a bucket full of water, lifting pot from the stove, or many more. A hand dynamometer is another great way to examine your grip strength. Grip dynamometer in your palm and press hard as much you can and hold it least 10 to 15 seconds and note the highest number you reached. Now take a rest and do it again 3 times, make a sure note each number. The 3 numbers you have, the highest one is your score.
At Normal Age of Men:
- Older 70 age: 21 – 35 Kg
- 65 to 96: 22 to 44 Kg
- 60 to 64: 30 to 48 Kg
Type Of Grip Strength:
There are many kinds of grip strength including hands, wrist, palm, and forearms. Discuss some of them:
Some Specific Hand Movements:
- Crushing: Crushing means “An action against the resistance(force) using fingers” For example take a sponge ball in your hand and start clamping or squeezing and crimping. “Clamping means wrapping the fingers around something and squeezing it toward the palm” And “crimping means directing force with the fingers toward the callous line”.
- Pinching: Pinching means gripping the thing using thumbs in opposition to the fingers, it can be dynamic or static.
- Supporting: Supporting means lift something with the help of fingers. Proper support means wrapping the bar properly with a finger. Or if the bar is fat then grip with both fingers and thumb.
- Extension: Extension means open or relaxing your thumb and fingers.
Forearm & Wrist Postures:
- Wrist Deviation Up & Down: Put your wrist and forearm straight and then angle your wrist inward and the outward edge of forearms.
- Extension & Flexion: Extension means moving your wrist back of the hand moves toward the back of the forearm. Flexion means to bend your wrist so the palm moves toward the forearms.
- Supination / Pronation: It all about forearm rotation. In Supination put your palm face upwards by turning the forearm. And In Pronation your palm face down by turning forearm.
- Circumduction: This gripping posture is a combination of all the above postures patterns. Circumduction means moving a hand in a circular pattern about the wrist.
Best Hand Grip Strengtheners:
Best Beginner: NSD Power AutoStart Spinner
If you are a beginner then very challenging to use squeezing hand grip strengtheners. If you Google “Best Hand Grip Strengtheners” the result is a full recommendation of solid Iron squeezing strengtheners that is not a bad option for beginners, because if they are unable to use(squeeze) them properly then maybe drop the plan to improve grip strength.
So NSD Spinner is a great option for newcomers and quite easy to use as compare to other strengtheners. It will help to develop and shape your grip, hands, wrists, and forearms. Very lightweight, compact, portable, easy to use and carry everywhere. Also beneficial to relieve injuries like carpal tunnel syndrome, tendonitis, and RSI.
Perfectly designed to develop your arms and wrist the easier way without using any external power. The mechanism behind spinner is a pre-tensioner inside the gyroscope that allows for a simple roll back to spin up the gyro with enough momentum to get you started.
- Model: Spring-loaded (Auto-start)
- Torque Rating @ 10,00 RPM: 24.9 ln-in
- Weight: 9.2 oz
- Materials: Military Grade Plastic shell, Zinc Rotor & stainless steel axle
Reasons To Buy
- Ideal for beginners.
- 500+ users praise the quality.
- 75% of users give 5* rating after use.
- One of the most advanced grip strengthener.
NSD Power AutoStart Spinner
One of the easiest and quickest ways to improve grip strength, its not only ideal for beginners even also great for those who want to take their grip strength at the next level.
May 27th 2020
Therapist Recommended: Pykal 3x Hand and Finger Strengtheners
A user Ayesha says that “After a surgery doctor recommends her to use an exercise ball to rehab her shoulder and arms. Then after lots of research, she purchases Pykal hand and grip strengthened because it comes with finger holes.
Before start using it, she takes suggestions from the therapist and they were appreciative and says it perfectly designed for your hand and fingers also help to heal your pain. The main thing is it comes with three different strength levels.
These exceptional stress balls are not only helping to recover from stroke and surgery as well as also helps to improve hand, wrist, fingers gripping strength. Moreover, improve finger dexterity and allow your muscles to strengthen and rehabilitation.
- 3x Hand and Finger Strengtheners.
- 15 Video Demonstration.
- Item Weight: 5.3 ounces.
- 3-in-1 pack.
Reasons To Buy
- Most trusted brand Pykal.
- Suggest by physical therapists.
- 300+ users recommend buying.
- 70% of users give 5* rating.
Pykal 3x Hand and Finger Strengtheners
3-in-1 pack Light, medium, and heavy suits your grip strength. Comprehensive training guide video.
May 27th 2020
Digital Strengthener: SQUEGG Digital Dynamometer & Strengthener
The primary reason to place the SQUEGG brand in our checklist is because of the advanced technology and exceptional customer service. This is very useful to strengthen your wrist, forearms, and hand muscles without going to the gym.
The best features is it connects with your phone via an app and you can easily track your strength performance, it will encourage you to improve your strength and motivate you to break your own yesterday record.
You can compete with your friends and develop grip strength in a fun way.
It perfectly designed with silicone shell squeeze ball for providing complete comfort. Most of the users praise the structure this strengthener, it perfectly fits in the palm, 100% skin-friendly, and sweat resistance qualities are very rare to find in a single product.
- Measure Upto: 100 kg/220 lbs.
- SB charger link (Included in the package).
- 2 hours of maximum charging time.
- Batteries 1 Lithium-ion batteries required. (included)
- Item Weight: 0.8 ounces
Reasons To Buy
- Most advanced digital grip Strengthener + Dynamometer.
- 250+ users praise the quality.
- 75% of users give 5* rating.
- Track your performance.
SQUEGG Digital Dynamometer & Grip Strengthener
Build strength, improve blood pressure, muscle recovery, and physical therapy.
May 27th 2020
Top Rated: IronMind Captains of Crush Hand Gripper
I think no need to explain more about IronMind gripper, if you are a fitness lover then I hope sure you hear about this brand because of its “The World’s Leading Hand Strengthener”.
Overall the best grip strengthener made with high-quality material and very strong. Many users trouble with its rough texture at the beginning but it’s the first step to improve grip strength just grab it and go ahead. It is perfectly designed for those who are serious about strong hands and wants to shake hand confidently.
You are a beginner, intermediate, or professional, IronMind comes with 11 different performance level training strengthens. Even many professional athletes like basketball players, golfers, gun shooters, climber, weight lifter also use and recommend to use. If you have a challenging personality then this is for you.
- Made with billet aluminum and alloy steel.
- Pioneered by CoC grippers in 1995.
- GR8 springs obtained only on CoC grippers.
- The World’s Leading Hand Strengthener.
Reasons To Buy
- Hand Strengthener.
- 3000+ users praise the quality.
- 4.4* overall rating.
- 90%+ users give 5* rating.
- Made in the USA.
IronMind Captains of Crush Hand Gripper
Develop more powerful hands fast to prevent, overcome, and recover from hand injuries. Supreme crushing grip strength via high-intensity, low-volume workouts.
June 1st 2020
Grip Strength Exercises
Sets For Strengthening Your Grip
Hold the Dumbbells And Take Walk :
Simply take a set of dumbbells and grip carefully. make sure that when holding the dumbbells then keep your core tight to support the spine stay stabilized and prevent harm.
This is one of the best and easy core movements. When you all set then star walk about 100-150 feet or more all up to your strength. But I recommend to walk at least 500-1000 feet and challenge yourself to improve your strength.
You need to focus on this exercise is only grabbing the dumbbells precisely. Make sure don’t sit your dumbbell at fingers, strong grip on the handle so that it is occupying all of the muscles needed to strengthen grip. If you grab the dumbbell on fingers then you wasting your energy, for better strength you have to grip dumbbells throughout muscles.
Pull Weight With A Rope Or Soft Cloth:
This is one of my favorite exercises because it’s not only to improved grip strength, also great for core activation, lower-body strength, and overall GPP work. You just need a rope, sled, and towel. Now just put a load on sled then attached rope tightly and then grip the rope with a soft cloth. Then start walk backward carefully towards the sled face and make sure to walk on the clear path.
Simple Pull Up or Chilling With Soft Towel:
I think this exercise is quite hard to do. If you are a beginner then you have to start somewhere, start hanging about 10-15 seconds on a pull-up bar with the help of a soft towel. Keep motivating yourself and increase time at each session. If you are hand on fat grip then very challenging to hold for a longer period because your fingers start loosing but you have to hold yourself just one finger.
Hold the Curl Bar At 90 Degree Angle:
For this exercise, you need a curl or straight bar and an overhand grip. Take a bar and load some weight on it then garb with an overhand grip. Make sure to concentrate on the top portion of the bar and your firearms must be parallel to the floor. Lift the bar and hold as much you can, many studies have proven that this exercise stimulates the brachioradialis, occurring in bigger forearms and more reliable grip.
Deadlifting is one of the best ways to improve your strength and power. Deadlifting is also helping to improve grip strength just need to lift the bar and hold it as much you can. In this exercise concentrate on your hand grip and even, you also try this with a band that pulls it down it makes it harder to hold the bar but it will make a huge difference in your gripping strength.
Catch & Drop the Block Weight:
If you are a football or basketball player then this exercise is ideal for you, because quite difficult to grip the ball in your hands a lot. You can do this exercise with a brick, weight plate, kettlebells. Take a weight and drop it and then reach down to catch it. Doing the same to another hand and careful that weight doesn’t drop on your leg. This exercise is a little bit risky so wear shows and avoid an incident.
Hold the Dumbbells On Wrist:
Quite an easy exercise, simply grip dumbbells both hands twist up and down using your wrist. With more weight, you get more strength and muscle growth.
Hex Dumbbells Holds:
I hope you have a gym membership or if not and you are serious about grip then you have to buy at least one hex dumbbell because it is one of my favorite and best ways to improve grip. Just need to hold the head of the dumbbell at least 30 seconds.
Firstly take a normal push up pose and toes raised off the ground. Make sure arms must be wider than shoulder-width and back must be flat and long. Now concentrate on your hands, arms, and wrist and start to go down using shoulder, chest and hold as much you can and get back to start position. Do it again and again at least three sets of 15.
Very easy to do but quite difficult to hold for a long time. Take a pose the same as a pushup but in the plank hold your upper body on knees. Take your feet back and toes raised off the ground. Make sure back must me flat. Once you set then keep your body midsection stable and try to hold the position 10-20 seconds. Try 3 sets of 20-20 seconds.
Grip Strength Exercises Do At Home Without Equipment
Stretch Your Wrist BackSide:
Grip your finger with the help of another hand finger and bend your elbow. Then gradually stretch your hand back as much you can and hold at least 1-2 minutes and repeat the same with another hand. Repeat this several times.
Stretch Down Your Wrist:
Put your forearms at 90 degrees and start to bend your elbow, grips your fingers with the help of another hand fingers, and stretch as much you can. Repeat this several times. And do it the same with another hand.
Thumb Inward and Outward:
Put your palm straight and thumb outside. Then start moving your thumb towards the palm and back it to the initial position. Do this several times. And repeats with another hand.
Up & Down Your Wrist:
For this exercise, you need a table and a towel. Put your hand on the table and place a towel between. Make sure your wrist in the air then start moving up and down gradually. Do this several times with both hands.
Press Hand Grip Strengthener:
Take grip strengthener in both hands and squeeze them. Make sure your hand straight and don’t twist your body or arm while you squeezing. You can do this exercise standing position or also sitting down on your feet. I suggest an exercise in front of a mirror because it helps to exercise correctly.
Grip Strength Exercises Do It At Office
If you are motivated and excited to improve handgrip strength then whenever you get time in office try these some few tweaks and utilize your free time. No matter you have the equipment or not just follow these steps and boost your stripping strength:
Palm Turn Down And Stretch On The Table:
Hope a desk is available in your office. When we work in an office then our maximum time is spent on a chair result each part of the body stuck. Firstly stand and relax your body then put your hand on the table and turned down your elbow, fingers, and palm, hence stretch with our hands supinated (palms turned up) and elbows extended is a great idea.
Put four both hands on the desk and open fingers and thumb. Make sure thumb is the opposite side of the fingers and once all set then gradually start pressing your thumb. Thumb plays a very important role in gripping so this exercise must improve overall strength.
Hold your one hand fingers and thumb using another hand palm and pull it sideways in the direction of your thumb. Pull in and out your hand 10-15 repetitions gently. It may not feel a strong effect but effective.
Some Portable Grip strengthening equipment in Office:
A rubber band, crush hand gripper, Stress balls are available in the market easy to carry anywhere. Comfortably fits in your bag. Take a rubber band and put in your fingers and start stretching your fingers. It one band is easy then take 3 to 4 rubbers bands. One of the best and easy to do exercise even while doing this you can pick up a conference call. This way you increase the blood circulation and make your hand more grippy and relax. If you have crushing grip strengthened then it increases grip strength 10 times more instant than a rubber band.
Pinch A Book:
I hope books available in your office, just need to take a heavy book ad to grab it in pinch position( thumb on one side and fingers on other). Then with the help of fingers and thumb start walking the about in your hand and hold it in mid-air.
Some Stretching Exercise Doing At Gym
Exercise With Stretching Belt:
There is already a stretchable belt available in a gym or you can buy from the market. You just need to tie one side of with any fixed equipment and another side banded wrist and start stretching and try to take your hand back slowly, when a band reaches their elastic limit then hold your hand at least 30-60 seconds.
Take a bar or gymnastic ring in your hands and hang at a 90degree angle. This will help you to improve your grip strength. A little bit difficult to hold for a long time but at least hold 1 to 2 mins or more.
Wrist Reverse Curl:
For this exercise, take a dumbbell in hand and grip perfectly using fingers and thumb. Put a hand on the desk, make sure the wrist portion should be hanging in the air. Then start doing up and down your wrist gradually at least about 30 to 60 seconds.
If you are a beginner then this is not for you. This exercise is only for those who have bit grip strength and looking for more improvement. Take a bar and hold it from the center and lift it to parallel. Then start lifting the front and the back. I know this is a little bit crazy, but it works and I recommend using a 5kg bar.
Benefits Of Using Hand Grips Strengthener?
Hand Grip Strengthener is a liver-type portable and compact device squeeze to build muscles and arm strength. Usually, athletes prefer grip strengthener to develop their excel. The main concept behind every sport is to transfer the power of the body through the hands. Therefore strengthener helps to improve your lower arms make you a more reliable sportsperson whether the sport is weightlifting, baseball, football, martial arts, even golf. Advantages of using hand grips:
Boost Forearm Muscularity:
If you see someone’s attractive and bigger forearms then you also eagers to improve your forearms and muscular body are very trending or fashion now. You are dedicated to building your muscle’s overall body and neglect the forearms it looks really very weird. The forearms muscles connect with your shoulder and help control your fingers. Your forearm extensors help to open the hand and flexors help to close hand.
While you practicing handgrip workout then increase the quantity of force on your hand that helps to automatically improve hand endurance. Moreover, endurance also depends on “How long you able to hold and squeeze it”.
Improved Hand Strength:
The main advantage of using gripping equipment is to improve the fingers and wrist strength. It’s very important because hand strength helps to live daily lifestyle easily like hold vegetable bag, house works, office works, driving vehicles, plating sports, exercise at gym or yoga, at every place we hold the weight for a longer period of time.
Handgrip equipment also works on our major part of the body because without them 80% of works we can’t do and that is our fingers. Grippers boost the flow of blood in our fingers and help fingers to move freely. Musicians, typists, writers, will take advantage and improve dexterity.
Benefits Of Grip Strength Training
According to Chief Medical Editor Howard LeWine, M.D.’s strong or weak handgrip is a great opportunity to examine the risk of heart attack or stroke, or dying from cardiovascular disease.
Prospective Urban and Rural Epidemiological (PURE) researchers, the study examines grip strength almost in 17 countries 140,000 peoples and track their health reports approx 4 years. The dynamometer is using for testing gripping strength.
And they found that 11-pounds of grip strength is down that increase a 17% higher risk of dying from heart disease, a 16% higher risk of dying from any cause, a 9% higher risk of stroke, and a 7% higher risk of a heart attack.
Without enough grip strength very difficult to weightlifting, sports or even normal daily task difficult to do hence result in you may face minor pain or problems like tennis elbow and carpal tunnel syndrome. Very obvious that strong muscles and connective tissues play an important role to prevent injury. If you are not preparing your hand to endure power and forces then be ready for injury and pain.
Grip training is also beneficial to improving bone density in elbow and wrists joints.
Stronger Connective Tissues + Stronger Bones + Stronger Muscles = Less Risk of Injury.
Improve Brain Signals:
I know you think that what’s the connection between hand grip and brain. There is a science behind this called Neural Inhibition which we understand with an example “You lifting too heavyweight in the gym and when the brain senses that you have not that much stronger then they send a signal via muscles to keep safe you from serious injury”. So, if you want to protect ourselves from major injury then start making grip strength today.
Make Forearms Strong:
In simple words, strong hand and forearms are a great indication of power. And strong forearms play an important role to improve triceps, shoulders, back, biceps, chest, and abs.
Why Grip Strength is Important For Sports Person
For example, we gave a pickle jar 2 people to open cap one of them has a normal personality and another one is a bodybuilder, and a normal person opens the jar and bodybuilder still struggling to open.
Yeah, it’s weird to hear but its true because a bodybuilder target building shoulder, arms, legs, abs, biceps, and they ignore handgrip strength hence result is their grip muscles not have enough grip to open the cap of a jar. If you are interested to improve grip strength and decreasing body fat, workout with heavyweight means you are burning more calories.
If you are focused or overused one group of muscles and neglecting certain muscles group then increases the chances of pain syndromes from chronic inflammation to tendonitis. With the method of irradiation, you may easily strengthen all other muscles from wrist to the core with the most crucial being perhaps your rotator cuff muscles. For feeling this working put your hand straight and make a fist then start squeezing your fist as hard you can, also tighten your core and feel the muscles of your arm.
How Grip Strength Motivate And Boost Athletic Performance?
Whatever sports you play strong grip motivates you for:
- Lift heavy-weight of making more muscles.
- Hold the pose for a long time and motive doing hard yoga poses.
- Improve golf shots.
- Hold and use perfectly your bat in cricket.
- Grip the ball perfectly in hand and swing well.
- Improve basketball swing.
- Perfectly catch in wrestling and MMA
- Improve goalkeeping skills in soccer.
Why Grip Strength Is Important For Fitness Lover?
If you are a fitness lover than you know that a strong grip is important. In the gym, you need to hold the bar or doing heavy-weight Pull-Ups and bear all the pain your forearms and hands withstand to lead more muscle growth due to prolonged reps during a set.
Or if we talk about yoga then arms, forearms, and handgrip strength play a very important role because we need to hold the pose for a longer period of time, and sometimes you need to hold the entire-body load on your hands. Even perfect grip strength is helpful to hold the bucket, open the strong grip bottle cup, pull the old heavy bed, screw the bolts, or many more. Therefore grip strength is also a must for live daily lifestyle.
When you performing gripping action then over 30 muscles work simultaneously. Grip action completely depends on our muscles, joints, and tendons, and these all form an operational system with wrist, forearm, and hand.
We can grip anything in two ways:
- Power Grip
- Precision Grip
Which one you use depends on your strength, item weight, item shape, and the situation like if you hold a bucket full of water then you need a power grip, or when you hold a small kid then you need a precision grip. If you are in gym or yoga classes then you need both power and precision. Usually, power grip is for heavier items (Gym, Yoga) and precision grip is for daily tasks( writing and typing).
Training Equipment For More Strong Grip
When we talk about grip strength equipment, multiple unique pieces of equipment can help us to improve forearms strength. Many studies proved that a piece of fat grip equipment is ideal for grip strength. Barbell or Dumbbell is a nice addition to mimic a thicker grip, that makes your muscles harder and more muscle activation.
How To Motivate Ourself To Work On Grip Strength?
We all know that this is a competitive era, you have to work hard to get success in life. And to want to go far than a healthy lifestyle is a key factor to achieve your dreams. You have to maintain the cardiovascular system, physical and mental fitness, keep your body strong for living a healthy lifestyle.
Now may you think that I suggest them to go to the gym or yoga and start doing a workout but I don’t mean that. It’s great if you looking to start the journey of fitness with yoga or gym to improve your health, strength, and vigor, but one thing we all ignored is grip strength. “Grip Strenght? Why we need grip strength? this question is comes in your mind.
Just imagine you are in the gym and you don’t have enough grip and you try a pull-up, then without grip strength are you able to lift yourself up, or you are in yoga class and try basic asana but without grip you unable to hold the pose. I know when you start to focus on grip strength it seems a complete waste of time but many researchers and studies have proven that grip strength really matters.
What do You need To Go For Strong Muscles?
If you are serious to make your muscles stronger, than practice a minimum of 2 or 3 times a week and give 1 or 2 days rest. Most people prefer dumbbells, weight machines, resistance bands, rubber bands, using to boost muscle strength. There are unlimited workouts options nears to you and easy to practice daily activities to challenges:
- Lift the vegetable bag.
- Prefer stairs rather than lift.
- Take a formal walk while talking on the phone.
- Lift the buckets full of water in both hands.
Moreover, sleeping is one of the best option to recovery and proper healing of stressed tissues. For adults sleep at least 7 to 8 hours daily per night. Better sleep will relax your body, store energy, and repair muscle tissues.
Ultimately, after a hard workout, better sleep, and one more important thing is healthy nutrients. Beans, nuts, and fish is enough, you no need to heavy protein supplements or lots of meat. Also, eat more vegetables, fruits, and carbs from whole grains day.