Skip to content
Link copied to clipboard

Why grip strength is important and how to improve it

Every time you open a door, drive your car, write a note, remove a lid from a bottle, or even brush your teeth, you’re relying on fit forearms and dexterous hands to get the job done.

Ashley demonstrates a wrist curl.
Ashley demonstrates a wrist curl.Read moreCourtesy of Ashley Greenblatt

Do you need to get a grip? Strong hands and forearms are essential for performing everyday tasks such as squeezing, holding, grabbing, and twisting. Every time you open a door, drive your car, write a note, remove a lid from a bottle, or even brush your teeth, you’re relying on fit forearms and dexterous hands to get the job done.

Grip strength, which is a measure of how well you can hold an object for an extended period of time, is not only important for everyday activities, but is also a major factor for fitness. In order to successfully execute such exercises as swinging a kettlebell, practicing a pull-up, or pumping up with dumbbells, you need a firm grip. So if you’ve noticed that your hands or wrists getting fatigued during your workout, a weak set of forearms may be to blame.

To stay strong, you need a well-rounded workout routine that includes lesser prioritized body parts such as the hands, forearms, and wrists. Keeping these areas toned and tough is associated with a more powerful upper body, improved shoulder joint stability, and better overall health. And by implementing these sorts of movements into your weekly workout now, you can reduce the risk of painful conditions such as tendonitis, carpal tunnel, and arthritis later.

If you want a powerful grip, practice exercises that lend a helping hand.

Here are three handy exercises to help strengthen your grip while working out, and give you a better quality of life when engaging in daily activities. Aim to complete this circuit twice a week. You will need a rubber band, a light set of free weights, and open space to walk around for this workout.

Wrist roll

  1. Extend your right arm, resting your elbow by your waistline.

  2. In a slow, controlled manner, rotate your wrist to the right five times. Now rotate to the left five times. Repeat on your left wrist.

» READ MORE: What this one-minute fitness test can reveal about your health

Wrist curl

  1. Sit down on a sturdy chair. Holding a free weight in your right hand, rest your forearm on top of your thigh so your palm is facing up. You can also use a tabletop for more support. Just be sure to position your arm so the weight hangs off the edge. It’s important not to choose a heavy weight, as it can add unnecessary pressure to this delicate area.

  2. Curl your wrist up and squeeze your forearm. Think of this as a biceps curl, but for your wrist. The only movement is coming from the wrist. Repeat 10 times then practice on your left arm.

Farmer’s walk

  1. Stand tall with a weight in each hand and let your arms rest at your sides. Keep your shoulders back, core engaged, and gaze forward.

  2. Maintain this form as you walk for 60 seconds. This exercise works well outside, or you can pace around your house. If your hands tire or your form feels as if it’s starting to falter before the one-minute mark, drop the weights, rest, and complete when ready.

» READ MORE: Get ahead of holiday weight gain by starting your fitness resolution now

Finger extension

  1. Grab a rubber band. Pull all the fingers together and securely position the band in the middle of your palm.

  2. Open and spread your fingers wide against the resistance of the band, then relax them. Continue 10 times then switch hands.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.