When you grip an object, you use your muscles from your elbows to your fingertips. Increasing grip strength is a great way to solidify your handshake and make lifting things easier. To increase grip strength, you can use a hand trainer. You can also do weight training using barbells, dumbbells, and kettlebells. Exercises such as pull ups, bar hangs, and push ups can also increase grip strength.
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Method 1 of 3: Using a Hand Trainer
Step 1. Purchase a hand trainer at a sporting goods store or the internet
This tool helps you practice crush grip, which is the level of hand strength when gripping objects. Build hand, finger, wrist, and forearm strength using a hand trainer.
- Some hand trainers allow you to work each finger or the entire hand at once. Look for a hand trainer that feels good in your hand and can be gripped firmly.
- Start with low resistance first, for example 25 kg. Then, gradually increase the resistance.
Step 2. Squeeze the hand trainer fully while the arms are fully straight
Do not twist your arms or body when squeezing the appliance. Keep your arms straight and raised at your sides.
- Do this standing exercise with your feet slightly apart or sitting with both feet on the floor.
- You can do this exercise in front of a mirror to make sure your posture is correct.
Step 3. Perform 1-2 warm-up sets with 4-6 squeezes per hand
Start with low resistance as a warm-up. This will help you prepare your muscles for heavier loads.
Step 4. Perform heavy sets, and rest between sets
After you warm up, increase the resistance of the hand trainer. Then, do 5-6 sets of 8-10 squeezes per hand. Take 1-2 minutes of rest between each set.
Increase the amount of squeeze and hold set reps for an extra challenge. Squeeze the trainer and hold it in a fist for 10-20 seconds
Step 5. Perform hand exercises 2-3 times per week
Start with light weights, and gradually increase resistance over time. As you feel the grip getting stronger, increase the resistance by 2-3 kg at a time. Get into the habit of using this hand trainer as part of your weekly workout to improve grip strength.
Method 2 of 3: Doing Weight Training
Step 1. Perform a hex hold with dumbbells
Use dumbbells that have a hexagon-shaped end. Stand with your legs slightly apart, and your arms at your sides. Grasp the head of the dumbbells in your hands, wrapping your fingers around their heads. Then, lift and hold the dumbbells so they are on the floor for 30 seconds.
Repeat the exercise for 2-3 sets for each hand
Step 2. Do "farmer's carries"
You can use 2 dumbbells or a kettlebell for this exercise. Stand with each hand holding the weight tightly with your fingers, then, walk 6 meters forward while still carrying the weight in both hands.
After 1-2 sets, try walking 10 meters forward for 1-2 sets of the same exercise
Step 3. Try “pinche” using a weight plate
Use 2 weight plates that weigh 1 kg each. Place them on top of each other and raise them on the edges of the circle. Then, take 1 hand and place it on the weight plate, pinch both plates together, lift and hold in front of or beside you. Do it for 30 seconds.
- Repeat the exercise on both hands for 2-3 sets.
- If you have very large hands and strong fingers that the two plates pinch too easily, add a weight plate and try pinching all three plates together.
Step 4. Practice “bottoms up” with a kettlebell
Stand with your feet hip-width apart. Hold a kettlebell in one hand, with the weight of the bell resting on the back of your hand and your fingers gripping the top of the kettlebell tightly. Your upper arms should form a 90-degree angle with your torso, and your forearms bent 90 degrees from your upper arms. The kettlebell should be as far away from the face as possible, about arm's length. Lift it above your head and hold it for 1-2 seconds and then slowly lower it to the floor.
- Repeat this exercise for 2-3 sets for each hand. This exercise is great for improving grip strength and muscle control in the hands.
- If this exercise feels too easy for you, try walking while lifting a kettlebell.
Step 5. Perform a deadlift hold with a barbell
This exercise is great if you've done deadlifts before and are comfortable holding a barbell. Hold the barbell and open your hands shoulder width apart. Hold the barbell with your hands on the bar. Stand up straight in the deadlift lockout stance with your feet hip-width apart and your knees slightly bent. Hold the barbell a few inches off the floor for 5-10 seconds. Do 3-5 sets to increase grip strength.
Over time, challenge yourself to hold more weight with the barbell. Start with small weights so they don't overwhelm or damage the muscles. Then, increase the load gradually over a period of 1-2 weeks. Do 1-2 of these muscle exercises regularly as part of your workout routine. Then, increase the weight over a period of 1-2 weeks, as the grip becomes stronger
Step 6. Do the exercise 1-2 times per week
Do 1-2 of these grip strength exercises regularly as part of your workout routine. You can do this after a warm-up with light cardio, such as a 10-minute run, jumping jack, or sprint. Focus on increasing the weight and resistance in this exercise so that your grip strength improves over time.
Method 3 of 3: Using Pull Ups, Bar Hangs, and Push Ups
Step 1. Perform pull ups with different grips
Pull ups are a great way to strengthen your grip and strengthen your arm muscles. Start with a neutral grip, where your hands wrap around the pull-up bar. Use 2 rods that are perpendicular to the horizontal bar. Do a few pull ups with this grip, and lift until your chest is above the bar.
- Another option is to try an overhand grip, where your palms are facing away from you when gripping the bar. Keep both thumbs raised from the bar as you grip. Use a horizontal bar for this grip.
- For an extra challenge, try a 3-finger or 2-finger grip, where you hold the pull-up bar with 2-3 fingers for each hand.
Step 2. Try to do pull ups with a towel or rope
Another option is to hang 2 small towels or a short rope over the pull-up bar. Then, hold 1 in each hand and try to do a pull up by gripping the towel or rope tightly. Challenge yourself by doing 5-10 pull ups.
You can also simply hang on a towel or rope for 30 seconds at a time to increase grip strength. Over time, you can gradually increase the level of difficulty as you practice pull ups
Step 3. Perform bar hangs with wide bars
Use a wide or thick rod at the gym or use a regular one on the playground. Grasp the bar with your hands, and hang it for 30 seconds with your feet off the ground. This exercise will improve your grip strength and your whole body.
- Over time, try to hang from the trunk with only 1 hand. Swap the dangling hand after 30 seconds at a time.
- Both of your legs can be bent when hanging from the rod.
Step 4. Do push ups
This exercise will help strengthen the extensors, which are the muscles that open the fingers. Get into a push-up position with your feet hip-width apart, and your hips in line with your shoulders. Then, raise your fingers until you balance yourself with your fingertips. Try doing 1-2 sets of 5-10 fingertip push ups.
This exercise is great for resisting grasping and squeezing objects. You can end the exercise with fingertip push-ups so that you strengthen your hands using a variety of motions
Step 5. Practice this exercise 1-2 times a week
Add this exercise to your exercise routine to make it more proficient. Do it after you warm up with light cardio such as a 10-minute run, jumping jack, or sprint. Gradually increase the number of sets for each exercise so that you can improve grip strength.
