7 Exercises to Boost Grip Strength

Be honest, how much do you focus on grip strength in your training sessions? Probably not much, right?

We get it. It’s far more appealing to think about smashing your squat personal best or picking the perfect finisher to target your biceps.

However, having a strong grip is a fundamental yet often overlooked way to fast-track your overall strength.

Take a moment to reflect on this. How often has your grip given out before your muscles do?

Think about losing a deadlift because the barbell slipped from your hands or struggling with another pull-up because your grip failed (even when your hands were coated in chalk).

No matter how strong the rest of your body is, a weak grip could mean you're leaving potential gains on the table.

If your grip strength needs improvement, don’t worry. By adding a few grip-focused exercises to your routine, you'll unlock impressive grip power and enhance your overall results.

What Muscles Are Responsible for Grip Strength?

It’s easy to assume grip strength is all about the hands because, well, they’re doing the gripping. But, in reality, multiple muscle groups play a role.

“The primary muscles involved in grip strength are located in the forearm and hand,” explains Eryn Barber, a Personal Trainer at The Fitness Group.

“These include the forearm flexors, extensors, extensor digitorum, and adductor pollicis. Your biceps are also important, since they help stabilize the elbow joint, indirectly supporting grip strength.”

Beyond the Gym

Grip strength isn’t just beneficial for your gym performance or sports. It also impacts your everyday life.

From carrying groceries to brushing your teeth, we rely on our grip strength in countless ways without even realizing it.

Interestingly, studies show a strong grip is linked to better overall health and even longevity.

A large-scale study involving over 140,000 participants over four years found that weaker grip strength was associated with a higher risk of cardiovascular issues and increased all-cause mortality.

The study highlighted that improved grip strength can correlate with reduced risks of cardiovascular mortality, non-cardiovascular mortality, stroke, and heart attack.

Why Better Grip Strength is a Game Changer

Strengthening your grip brings about several advantages, including:

• Enhanced gym performance: Especially in pulling exercises like deadlifts, rows, and pull-ups.
  
  
• More muscle gains: Stronger grip enables heavier lifts, leading to better muscle development.
  
  
• Easier daily tasks: From opening jars to carrying heavy bags, life gets simpler.
  
  
• Lower injury risk: Better grip reduces the likelihood of wrist injuries.
  
  
• Improved health outcomes: A stronger grip is correlated with lower mortality risks.
  
  

Best Exercises to Build Your Grip Strength

You don’t need to rely on endless wrist curls or spend hours squeezing a stress ball to strengthen your grip (although that can help).

“Many exercises that target grip strength also involve other major muscle groups, so you’ll maximize your training efficiency,” says Eryn.

Here’s a list of highly effective exercises to incorporate into your program:

1. Deadlifts

Heavy deadlifts are exceptional for building grip strength. You can use different grip variations like overhand, wide, or mixed grips to challenge your grip muscles in new ways. Plus, deadlifts also target your posterior chain, making them a well-rounded addition to any routine.

2. Farmer’s Walk

Simple yet effective, the farmer’s walk involves carrying a dumbbell or kettlebell in both hands while walking.

By continuously gripping the weights to prevent them from slipping, you build incredible grip endurance and strength.

3. Suitcase Carry

Similar to the farmer’s walk, the suitcase carry involves holding a single weight in one hand at a time.

This unilateral exercise not only strengthens your grip but also challenges your core and oblique muscles.

4. Zottman Curls

This unique bicep exercise combines an underhand curl for the lifting phase and an overhand grip for the lowering phase.

The overhand grip specifically targets the forearms, boosting grip strength while giving your arms an impressive pump.

5. Dead Hangs

Dead hangs are exactly what they sound like. Simply hang from a pull-up bar for as long as you can.

They may seem straightforward, but they are surprisingly challenging and an excellent way to improve your grip, endurance, and pull-up performance.

6. Pull-Ups

Pull-ups are a classic test of grip and upper body strength. If you’re already comfortable with standard pull-ups, try wrapping a towel around the bar and gripping it instead.

The added friction will fire up your forearms like nothing else.

7. Plate Pinch Walk

For this exercise, grab a couple of weight plates, pinch them together, and walk for as long as possible.

This move not only builds grip strength but also targets the muscles in your wrists and forearms. Bonus? It’ll make re-racking those plates way easier!

How to Incorporate Grip-Strengthening Exercises

“If you’re training two to three times per week, aim to include two or three of these exercises in each session,” suggests Eryn.

This approach not only enhances your grip but also improves overall posterior chain strength, which is key for many compound movements.

Get a Handle on Your Strength

Grip strength is more than just holding onto a barbell or cracking open a stubborn jar; it’s a vital component of both your fitness and daily life.

By prioritizing grip-focused exercises, you'll unlock new levels of strength, tackle everyday tasks with ease, and even improve your long-term health.

Start incorporating these exercises into your training routine, and watch your grip (and gains) improve significantly. After all, a strong grip is the foundation of a stronger you.

Source: t3

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.