Get a Grip: 3 Techniques to Strengthen Your Grip
Get a Grip: 3 Techniques to Strengthen Your Grip
Whether you're a beginner weightlifter or a seasoned gym vet, you've probably battled with an activity at some point because your grip slipped. Picking up a barbell that is eluding your grip or clinging on for dear life to a dumbbell in order to complete your final few reps is a humiliating experience.
It is important to remember this even if it can be disappointing at times: do not avoid exercises or loads just because they make your grip harder. The suffering will be worth it in the end. Studies have revealed that older persons with good grip strength compared to demographic norms have a lower risk of adverse health outcomes and perform better cognitively. In fact, improved grip strength in elderly populations has been linked to higher bone mineral density, a slower rate of cognitive decline, and a lower risk of falls and hospitalizations several years after the last grip strength "training" session [1].
To challenge your grip at the gym in order to notice increases both now and in the future, consider the following advice:
Work while carrying or holding a big baggage. With this workout, you can hold objects that would otherwise put an unreasonable strain on your upper body strength. In other words, for an activity like a row, you can hold far more statically than you can move more dynamically.
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On heavy deadlifts and RDLs, use a classic, double-overhand grip for as long as you can. Your grip strength may occasionally be swiftly tested by these workouts, which may require the use of an alternating grip. Use the double overhand grip as long as you can to test your ability to hold the bar, rather than switching to the over-underhand position as soon as your working sets begin. When you are unable to finish an entire set with that grip, switch it up.
Use heavy bars, towel resistance, or fat grips on occasion. When performing a lot of grip work, the elbow can occasionally become sore. This is especially true for persons who perform a lot of upper body labour at work or for athletes who frequently perform overhead movements in sports. Towels, other alternative equipment, and fat grip tweaks to dumbbells or barbells are excellent ways to open up the grasp necessary to retain the load while simultaneously putting your grip strength to the test.
Both direct and indirect grip strength exercises are excellent ways to make use of motions you are probably already doing, whether you're wanting to get stronger now or make sure you maintain your resilience as you age. So, try it out while staring down those large dumbbells. Your body and mind will appreciate it!