6 Tricks To Improve Grip Strength

When it comes to improving grip strength, many consider isolation exercises the best method. These might include making use of a grip-strengthening gadget by squeezing tennis balls in your palm or stretching a large rubber band looped around your fingers.

While isolation work is acceptable, our experts suggest that grip work be integrated into functional exercises that are full-body. Gagliardi, Lefkowith and others give their top strategies.

1. Mix it up

Gagliardi states that if you lift weights, making small modifications to your equipment may enhance the grip. For example, if you typically do rows using dumbbells, try a kettlebell. It is also possible to choose the smaller or bigger diameter barbell. For instance, you could swap a 45-lb. 35-lb. barbell. One, or mix in some reps with an axle ("fat")-bar. Companies such as Fat Gripz make sleeves to wrap around handles to increase their diameter.

You could also wrap towels, dishcloths or a towel around the handle of your dumbbell or kettlebell for a brand new exercise. This can improve the grip you have for deadlifts, rows and pull-ups and also bicep curls, biceps curls and pull-ups.

2. Make a Long, Strenuous Walk

One of Lefkowith's favorite moves for grip and overall strengthening is the farmer's carry. You can grab something large using one or both hands: a kettlebell or an enormous bucket of paint, sandbag, or weight plate, or even a packed suitcase or duffel bag. Make sure you keep the weight to your sides, making sure you aren't bent forward or backwards. Begin walking standing straight up with your shoulders back from your ears. Place the weight gently when you feel your grip loosen or your posture deteriorate.

3. Hang out in a dead Hang

Lefkowith recommends dead hangs and pull-up holds to increase grip strength when you're able to access pull-up and monkey bars bars on playgrounds. To do a dead hang you must jump or climb into the bar using both hands; hang straight-armed for as long as possible while ensuring to retract your scapulas to draw your shoulders back and draw them away from your ears. You can add a challenge to your hang by pulling up and securing the top position.

4. Reverse Your Biceps Curl

In this variation of the biceps-curl, instead of starting with your palms towards your body, begin by turning your palms towards your body. This challenging move can be performed with dumbbells, a barbell or an EZ-bar.

5. Flip Your Kettlebell

Double duty: The bottoms-up kettlebell presse is an aid to strengthening your grip and shoulder mobilizer. Start with a kettlebell with a light weight. Hold it upside-down in one hand, and at the shoulder height. The kettlebell is likely to sway when held upside down. To hold it in a rack-like manner, your hand, shoulder and core should be in a position to engage. After you've positioned the kettlebell to shoulder height, press it upwards in a straight line with care to keep your hips and shoulders level. Then reverse the movement and repeat.

6. Get some Battle Ropes

Battle ropes are usually employed for cardio and muscular training, but grasping the ropes could be challenging. Grasp an end of the rope with both hands and attempt to perform double waves (simultaneously moving both arms upwards and down at a rapid pace) and alternating waves.