Grip strength reflects the level of muscle strength in the hand, wrist, and forearm. Together, these muscle groups can help a person hold something and keep it steady (such as dumbbells or barbells). Grip strength is often overlooked, even though it is important in our daily lives. For example, if you need to open a jar, a firm grip will make it easier to finish. To test grip strength, you can use a dynamometer or a scale at home. Then, you can increase grip strength over time.
Step
Method 1 of 3: Testing Grip Strength with a Grip Dynamometer
Step 1. Get a gripping dynamometer
This method is the easiest and most accurate method to test grip strength. Get or buy this tool to test your grip strength.
- You can find a dynamometer at the gym. Many fitness centers have various tools to measure the training progress of their members, one of which is a dynamometer.
- If you don't have one at the gym, try looking for and buying one on the internet or at an exercise shop. You can continue to wear it and monitor grip strength over time.
Step 2. Position your arms and hands properly
While a handheld dynamometer is easy to use, you must position your arm and hand properly to get an accurate result. Start by holding the dynamometer in 1 hand. You will test both hands, but can only test 1 at a time.
- Bend the arm being tested until the elbow forms a 90-degree angle. The upper arm should be at the side of the body with the forearm pointing away from the body.
- The base of the dynamometer rests on the base of the finger (or the muscle just below the thumb). The other four fingers rested on the dynamometer lever.
Step 3. Squeeze the dynamometer as tightly as possible
In order to get accurate results, you have to grip the tool with all your effort and energy. This way, the tool will measure your maximum grip strength.
- Once your arms and hands are positioned correctly, start squeezing the dynamometer as hard as you can.
- Continue squeezing for at least 5 seconds. Set up a stopwatch or ask a friend to help you count the 5 seconds.
- Do not move other body parts while squeezing as this will affect the dynamometer measurement results.
- For best results, average the results of 3 tests.
Step 4. Analyze the measurement results
After you've tested the strength of both hands and found an average of the results, compare them to the gender standard of grip strength.
- The average grip strength score for men is 105. So try to score above this number.
- For women, the average score is 57. If your score is above it, it means that your grip strength is quite good or even very good.
- If your score is below average, try to improve it. For men, a score below 105 is considered less strong or very weak. Consider exercises to strengthen your grip. For women, grip strength below 57 is considered below average; try exercises to improve it.
Method 2 of 3: Testing Grip Strength with a Scale
Step 1. Prepare the right equipment
If you can't get hold of a grip dynamometer, grip strength can still be tested at home or at a gym. Use a few household items to get a fairly accurate measurement.
- You need to make sure you have the right equipment. You'll need a scale, pull-up bar or hang board, and a stopwatch.
- Position the scales directly under the bar or pull-up board. This bar should be high enough so that the arms will be fully extended above the head.
- We recommend that you test your grip strength for 5 seconds. Set the stopwatch at 5 seconds, or ask a friend for help.
- To get into a proper position, stand on a scale and place your hands on a bar or pull-up board. Check the scales to ensure the accuracy of the measurement results.
Step 2. Pull the blade with all your strength
To test your strength with a scale, measure how much weight you can lift with just your hands. While standing on the scales, squeeze your hands on the pull-up bar or the side of the hanging board.
- Do not bend your elbows, wrists, or knees. The whole body, except the hands, must remain stable. Try to lift as much weight off the scales as possible, relying solely on the strength of your hands.
- Squeeze or pull the blade as hard as you can with both hands. Ask a friend to record the new measurement results from the scales. The number will be less than your actual weight.
- Again, it's a good idea to average the results of multiple measurements. Do 2-3 tests and calculate the average.
Step 3. Calculate grip strength
After recording your current weight and averaging the test results, calculate your grip strength. To do this, use this simple equation:
- Grip strength in kilograms = current body weight - weight when gripping the blade.
- For example, the current body weight is 70 kg - body weight when gripping the blade 30 kg = grip strength 40 kg.
- Record these results and continue to monitor grip strength in the same way over time. This step will help you see how your strength training is progressing.
Method 3 of 3: Increasing Grip Strength
Step 1. Perform hand extension
To help improve hand strength, try incorporating exercises such as arm extensions into your regular routine. This exercise is not a grip exercise, but an exercise to strengthen the muscles that grip.
- You can use a thick rubber band (or several rubber bands), or use a professional tool to help with this exercise.
- The trick, pull the thick rubber through the hand so that it rests near the base of the finger.
- Open your fingers and thumb as wide as possible in a slow and controlled manner. Fingers should be pushed against the rubber.
- Hold your fingers and thumb as long as possible against the pressure of the rubber. Repeat several times on each hand.
Step 2. Use the hand gripper tool
Another good exercise to strengthen your grip is to use a hand gripper. This tool is a handle that can be squeezed one hand at a time. Squeezing the tool will help strengthen your grip by working your hand muscles.
- Hold the gripper in each hand, or practice one hand at a time. Grasp the handle with your entire palm. Make sure it has a plastic or foam handle so you can practice comfortably.
- Squeeze the handles close together (usually this will open the gripper so it can be placed near the barbell).
- Hold the grip as long as possible. Repeat several times for each hand.
Step 3. Include the pinch plate
Another great exercise to strengthen your palm muscles is the plate pinch. Grab some weight plates to start the exercise.
- Place one or more 5 kg plates together with the smooth sides facing out.
- Pinch or squeeze everything with your hands (thumb on one side and 4 fingers on the other) and hold it in the air as long as you can.
- Keep the plate near the floor in case you drop it. In addition, the plate must not be on the foot.
- Aim to be able to hold four 5 kg plates in each hand for at least one minute. Repeat 2-3 times if you can.
Step 4. Squeeze a wide barbell
If you have a barbell with a wider circumference than standard, use it to strengthen your grip.
- Increasing grip strength with a large or wide barbell is easy to do. Grasp one of these barbells with both hands, and squeeze it as tightly as you can.
- Your fingers and thumb should not touch each other when your hands grip the blade.
- To increase the difficulty, add plates on either side of the blade. Your goal is to hold this bar for at least 1 minute and repeat 1-2 sets.
Tips
- Measuring grip strength can show the strength of your fingers, palms, and forearms.
- If your grip strength is below average, include specific exercises to improve it.
- Your grip strength will improve over time with regular practice.
