How you can Enhance Your Grip Strength Rapidly (6 Best Exercises)

 

forearm workout with hand grips

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Weak grip? Weak wrists?? Try the TOP 10 GRIP EXERCISES!

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Little Known Exercises That Drastically Increase Grip Strength

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10 Best Hand, Wrist, Grip, & Forearm Strengthening Exercises at Home.

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Hand, Wrist & Forearm Strengthening Exercises

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12 Grip Strength Exercises At Home (With Progressions)

Video taken from the channel: Minus The Gym


 

Weak grip? Weak wrists?? Try the TOP 10 GRIP EXERCISES!

Video taken from the channel: Dominik Sky


 

Little Known Exercises That Drastically Increase Grip Strength

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10 Best Hand, Wrist, Grip, & Forearm Strengthening Exercises at Home.

Video taken from the channel: Bob & Brad


 

Grip Strengthening Exercises for Kids and Teens Nemours KidsHealth

Video taken from the channel: Nemours


Finger back, palms lifted off desk: You can lift the palms and get a bit more stretch through the fingers and first knuckle. Again, stretch straight backwards, or rock gently left to right. 10-15 repetitions. Fists together, back of hands on desk: Make two fists, with the thumbs on. The Best Grip Strength Exercises To Do At The Gym Plate Pinch: Select two weight plates of the same size and grasp one in each hand between thumb and fingers, arms by.

Have you ever taken a grip strength training before? If not, then you must be wondering why your hands trembled while gripping a bar! This is where grip strength required the most. Here we have mentioned the benefits and grip strength training techniques to make your.

Keep your chest open with your shoulder blades sliding down your back. Forcefully squeeze your glutes and drive your heels down to thrust the weight forward as you straighten your legs. Allow the weight to fall back between your legs, bending your knees to get ready for the next rep. Sometimes the best way to increase real-world grip strength is to grab heavier and fatter objects. So the next time you are doing presses, single arm rows, or pulls, throw on a pair and get to.

Farmer’s Walk with Weight Plates. This exercise is effective for developing core strength when walking and it is a great grip exercise when using weight plates. Grip the edge of a weight plate in a pinch grip (thumb on one side, fingers on the other) and squeeze the weight as hard as possible. Plate Curls. Hook your thumb over the edge of a 25-lb plate and support it with your palm and straight fingers.

Next, try to perform a curl with the plate, trying to keep your wrist and fingers from buckling under the pressure. This is one of the most basic grip training methods, yet one of the most difficult. Grip Strength is a very important and often forgotten part of training. That goes for MEN and for women too!

Having strong wrists and forearms is essential to all compound lifting and it. Grip strength is your hands’ ability to be mostly responsible for the proper execution of a movement. Grocery shopping, carrying your children, doing laundry, and shoveling snow all require grip strength. Virtually every sport also requires grip strength, including rock climbing, baseball or softball, tennis, golf, hockey, lacrosse, wrestling, obstacle course racing, powerlifting, and CrossFit. The best training for a stronger grip is, of course, climbing itself.

But you can also work on your grip strength or improve your weaknesses between two climbing sessions. As a beginner in rock climbing, you can build grip strength by bouldering or train your fingers with special equipment at home.

List of related literature:

There are several ways to improve grip strength using these grippers:

“Strength and Conditioning for Combat Sports” by Darren Yas Parr
from Strength and Conditioning for Combat Sports
by Darren Yas Parr
Crowood, 2018

Record each grip strength (kgf).

“Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide” by Edward M. Winter, Andrew M. Jones, R.C. Richard Davison, Paul D. Bromley, Tom H. Mercer
from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide
by Edward M. Winter, Andrew M. Jones, et. al.
Taylor & Francis, 2006

CLOSE GRIP: Position your hands directly above your shoulders, with your thumbs 18 to 24 inches apart.

“Men's Health The Book of Muscle: The World's Most Authoritative Guide to Building Your Body” by Lou Schuler, Ian King, Editors of Men's Health Magazi
from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body
by Lou Schuler, Ian King, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2003

Another important consideration is that grip strength doesn’t always come only from your fingers; you might need to try a variety of handholds, some of them involving inward pressure from your arms, to assist hand gripping.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Stress your hands with uneven weights, imperfect handholds, thicker bars, rough ropes, slippery surfaces, or other methods to make everyday exercises far more challenging.

“Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.” by Joe De Sena, John Durant
from Spartan Fit!: 30 Days. Transform Your Mind. Transform Your Body. Commit to Grit.
by Joe De Sena, John Durant
HMH Books, 2016

Second, the rate of grip strength loss increases with increasing age.

“Osteoporosis in Men: The Effects of Gender on Skeletal Health” by Eric S. Orwoll, John P. Bilezikian, Dirk Vanderschueren
from Osteoporosis in Men: The Effects of Gender on Skeletal Health
by Eric S. Orwoll, John P. Bilezikian, Dirk Vanderschueren
Elsevier Science, 2009

Further, grip-strength exercises seldom are used in strength training, and increases in strength are spe

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener Hoeger, Sharon Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

As a final suggestion, try to improve your grip strength by either using a spring grip or (to better measure your forearm, hand, and finger strength), a Stoelting Grip Dynamometer.

“Norman Hall's Firefighter Exam Preparation Book” by Norman Hall
from Norman Hall’s Firefighter Exam Preparation Book
by Norman Hall
Adams Media, 2004

■ Improved grip strength can be expected with weight training.

“Green's Operative Hand Surgery: The Pediatric Hand E-Book: Expert Consult: Online and Print” by Scott W. Wolfe, William C. Pederson, Robert N. Hotchkiss, Scott H. Kozin, Mark S Cohen
from Green’s Operative Hand Surgery: The Pediatric Hand E-Book: Expert Consult: Online and Print
by Scott W. Wolfe, William C. Pederson, et. al.
Elsevier Health Sciences, 2010

• Train the pinch grip and holding grip strength of fingers and palm by carrying partially inflated medicine balls of different weights or rubber balls filled with water.

“Auerbach's Wilderness Medicine E-Book” by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
from Auerbach’s Wilderness Medicine E-Book
by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
Elsevier Health Sciences, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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49 comments

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  • Hi Dr Levi, thank you for the great video:) Can I check if I can do these exercise while I am having chronic wrist tendonitis? Thank you very much!

  • I had a failed carpel tunnel surgery (2011), not sure what happened but a tendon was cut that gave my thumb “grip”. So, now my thumb doesn’t work. Can’t hold a glass of water. 8-[ Besides the constant pain, my whole hand is weakening.. Hope these exercises might possibly bring back some level of functioning! Thanks for more great help!

  • i have been recently diagnosed with flexor carpi ulnaris tendinitis…. i was taking physiotherapy for my low back and shoulder pain mainly cat camel and red thera band excercises for scapular stabilization… 15reps 2,3 sets a day frm past 2 mnths(no othr trauma or any exertion )nw i hv landed on worse pain wid wrist and functionally very much diasbled… 2 weeks i hav been askd to rest.. 2 week goin on.. wat shud be my next step wid my wrist pain?

  • i was in a cast for 10 weeks after dislocating and breaking both ulner bone and distal radius. i was never able to get most of my fingers to move while in the cast. needless to say i am extremely stiff.

  • New subscriber here!
    You speak such a clean and understable English. Also I enjoyed what you showed in the video. I think it´s useful and reasonable. I’m working on it!
    Greetings from Spain.

  • Now that I am elderly I have trouble with things like nail clippers and removing those foil lids, say, under a yogurt cap. How do I strengthen that?

  • I have a “light” build. 5′ 8″, 155 lbs. What is the maximum weight dumbbells you recommend for wrist exercises? I’m currently using 8 lb weights, every other day, to exhaustion, same exercises you showed, and don’t seem to be gaining size or strength. I’m 69.

  • Can you or one of the other viewers link me to the pull up bar you have in your garage with the iBeam set up? The doorway bars always break my molding. Edit* I found this at “ promountings.com” and I think this is the company based on the decal https://www.promountings.com/collections/pull-up-bars

  • Anyone who can guide me that for this exercise routine is dumbbell necessary or recommend me something similar i can use as alternative for equipment such as dumbbell

  • Can I use these exercise on my brother who has a TBI. He cannot move his right arm and we are trying to find ways to help him move it and get strength in the arm

  • Are there any physical therapy exercises for a broken ulna after you get out of a cast. I’m in good shape but I broke my own not memorial day I’m out of a cast but no one can see me until the end of August because I live in a small town so I’m looking at you guys and I think this looks like it’s probably all I need to do. I know you’re not doctors but you can give me a

  • No mention of climbing? Professional climbers have scary grip-strength. They could rip your throat out or… (censored).
    Also, when I think of pole dance, those girls might not look like much, but they got surprising strength and stamina in order to do perform their show. When normal people try anything similar, they tend to fail utterly even though they do sport. That´s showing us how we neglect grip-strength and pulling exercises…
    I can think of another type of training as well: Kong-Fu. They got some weird conditioning methods as well (water jug, a bag with steel balls…). They seriously turn their hands into weapons.

  • i just got pins out om my wrist and arm and I can only do couple of these and not very well. I have to wait several weeks to get into physio here. I have no range of motion at this point.

  • Take a look at old pictures of woodworkers or construction people. Notice they’re fit but they don’t have bulk not like today’s gym rats. Then look at their forearms, you’ll notice how much more they’re developed as compared to the rest of their bodies.

  • Link to Trevor’s website: http://sparktrainingsystems.com/blog?fbclid=IwAR10xJ8oCgEFC2HvF65ngfiN85ySzD1mn5R0MBQVxgmkYNTWBs91RX-Lrfs

  • I have so much trouble with pullups. This is the mail exercise with pushups that I want to master. I try strengthening my grip, but it’s not an easy task.

  • i must admit… you guys are amazing. for the last 6 months i am suffering with a pinched nerve from neck down to the fingers. i did some acupuncture and after a few weeks in feb this year,..it subsided until a few weeks ago. the pain is unbearable. my doctor.. a neuro surgeon put me on 150 g lyrica day anf night. ive been for physio, chiroparactors, blood cupping ect. this thursday, im booked for a mri scan. i am arguing with my doc that even if i do the mri… i am not going to operate. but he says ” lets see where the problem lies. i did anothe session with dr lin the acupunturist on sat… great help. no pain on my shoulders anymore. he says that the muscles are very tight around the shoulders. and once that is oosened… the nerve will stop aching. but now.. my right arm is very sore after waking up from sleep. i also have lost strenght in the forearm and wrist. i am going to try out your exerceises… im sure it will help me.

  • I use something that look like this, https://puckstop.com/product/wooden-stick-extension-senior can i use that to, feels so good!

  • What the actual f… I just got back from boxing and my wrist has been in agony (I naturally have weak wrists) and YouTube just recommended this to me. It’s reading my mind at this point

  • I can almost crush the 250 Heavy Gripps and can crush the 200 lb 30 times with each hand. I feel it in my biceps aswell so I think it works the whole arm.Stared the reverse way now and it’s harder to do.

  • As a student of fysiotherapy, I must correct you on the exercise for the brachioradialis: The brachioradialis isn’t involved in radial deviation. Instead it inserts on the processus styloideus of the radius and can therefore only flex the elbow and supinate or pronate a little (depending on the relative position of your hand). The one you were showing only stresses the short and long head of the radial extensor

  • my scaphoid bone fracture is still healing. What would you for home therapy excerises. i asked dr hijazi orthopedic surgeon he told me to do therapy at home. im not sure exactly what other things to do. i tried using a can of goya beans with radius rotation. still hurts. any advicen

  • I’m sure it works well it’s just way too complicated. A simple 10 lb dumbbell will do the job. Eventually you’ll get a 15 pound if you need it…

  • These are great for martial arts, striking and grappling. My boxing coach used to call the first one “The heaviest five pounds in the world” and BJJ guys love the towel pull ups.

  • Bob and Brad. Thank you for this video. I just bought the can do twist and bend set. Got it last week after watching your video.

    How often would you recommend to use these? (I have been doing 10-15 minutes doing all the different  movement patterns with these but don’t want to over train.)

  • I got the green one and black one and have been cranking them daily for about a week or two and at the beginning I would shake the black one and it wouldn’t wiggle and now I can get it to shake pretty well, awesome investment because I am a wrestler and I need to get better grip strength, also for baseball it will help a lot because grip is one of the most important things for hitting nukes

  • New subscriber here!
    You speak such a clean and understable English. Also I enjoyed what you showed in the video. I think it´s useful and reasonable. I’m working on it!
    Greetings from Spain.

  • i just got pins out om my wrist and arm and I can only do couple of these and not very well. I have to wait several weeks to get into physio here. I have no range of motion at this point.

  • All in all great vid but maybe throw on a pair of boxer briefs under them sweatpants. Your grundle is on display for at least half the vid. Lol

  • Oh you have a weak grip? Flimsy chicken wrists? No problem mate, just hang from bars with one hand and climb ropes without using your legs, that will make your grip better!

    MY DUDE I CAN’T HANG WITH 2 HANDS FOR MORE THAN 10 SECONDS I SAID I HAVE WEAK GRIP NOT SUBSTANTIALLY ABOVE AVERAGE

  • If you play guitar do not do the grippy device if you do all the other stuff. Its not needed and will cause hand cramps when playing guitar

  • Bruce lee did the finger push ups you remove first the pinky then each finger until you are using just the index fingers the last Bruce Lee did single finger one arm. I got down to two handed single finger.

  • I had hand surgery that made things worse, and I finally found something that helped build my hand muscles. My fingers don’t know how to hang on to a glass of water… I was rolling a lemon to soften it to make lemonade and it was really difficult! So I started using a tennis ball, rolling it back and forth, side to side. It has helped with basic coordination because my hand often doesn’t hear what my brain is saying.

  • This is true bruh, my friend workouts especially he got veins popping on his arm, we weight around the same, the dude just rested his arm around me, i thought there was a boulder on me lmao, but yeah I strengthened my arm as well

  • Some of the amazon reviews say there are quality control issues with these because some of the heavier ones are softer/easier than the lighter ones.

  • Bob and Brad. Thank you for this video. I just bought the can do twist and bend set. Got it last week after watching your video.

    How often would you recommend to use these? (I have been doing 10-15 minutes doing all the different  movement patterns with these but don’t want to over train.)

  • i got this huge problem with giant shoulder strenght but low wrist strenght. When i try push the shoulders to the limit i often get pain in the wrists.

  • so i recently broke my forearm and my doctors gave me a long cast and i recently got out of it. i can’t rotate or extend my arm fully and my doctor said to take it easy for 3 more weeks. i’m wondering if you can help me with some exercises, please and thank you.

  • I was really glad to see you emphasize taking it slow with finger-tip push-ups. I skipped to full push-ups on them too quickly when I was a teen and even though I was being careful with my form I wasn’t developed enough for them yet. It’s 11 years later and one of my fingers still bends funny, haha
    definitely follow his advice and do it gradually!

  • I have a 10KG difference in grip strength between left and right hand, do you have a good way to equalise? I have a grip strengthener and im doing one particular exercise only for my left hand, I hold the grip for 60 sec and do that theeish times every other day, good enough?

  • What the actual f… I just got back from boxing and my wrist has been in agony (I naturally have weak wrists) and YouTube just recommended this to me. It’s reading my mind at this point

  • its better for the elbow to be resting while not in fixed position because then you dont ruin the tendons that connect shoulder to elbow or weenis and the to the wrist and rotating parts cause then that could damage the string that pull the finger up and mkove them

  • All in all great vid but maybe throw on a pair of boxer briefs under them sweatpants. Your grundle is on display for at least half the vid. Lol

  • i found for me doing everything without straps, using captains of crush and doing heavy deadlifts built my grip like a vice or close to it

  • I have so much trouble with pullups. This is the mail exercise with pushups that I want to master. I try strengthening my grip, but it’s not an easy task.

  • I was really glad to see you emphasize taking it slow with finger-tip push-ups. I skipped to full push-ups on them too quickly when I was a teen and even though I was being careful with my form I wasn’t developed enough for them yet. It’s 11 years later and one of my fingers still bends funny, haha
    definitely follow his advice and do it gradually!

  • 0:50 30 seconds / 2 sets
    1:04 30 seconds / 2 sets
    1:38 30 seconds / 2 sets
    2:00 30 seconds / 2 sets

    3:00 20 seconds / 3 sets
    3:54 20 seconds / 3 sets
    4:47 3 times a week
    5:44 20 seconds / 3 sets

  • It’s actually quite nice to see someone with well trained muscles fail at some exercises. Instead of always seeing people kind of flex their skills and progression level.
    It reminds me of how everyone started at zero and needs to put effort into stuff to progress.

  • Thank you, fellows! Arthritic or other pain cause a pronounced weakening of my wrist to the point where I could not rack the slide on my.45 or my 9mm pistols. I have embarked on these exercises and have noticed a profound effect on wrist strength. Again, I am sincerely grateful!