Why It Is Important To Strengthen Your Hand Grip and My Recommended Method

Strengthening Your Hand Grips can increase your weight lift from 3 to 10 percent. And that can translate to an extra two repetitions of performing chin-ups, doing parallel bar dips, push-ups, and the list goes on. Therefore, it is essential not to neglect your Hand Grip Training.

To have an overall strength for your hand grip it is important to exercise the muscles in your hands and forearms too. There are also different exercises you should do so you can target the many muscles in your hands and forearms. Therefore, I will show you a list and how to perform them.

Hands Training

Fingers Extension Exercise

For this exercise you need wide rubber bands so you can place them around the fingers of one hand (just below the nails). You will basically extend or open your hands as wide as possible against the rubber band.

After a few days when this practice gets easier to perform then place double rubber bands instead of one around the fingers of one hand (just below the nails). This exercise will take care of the hand extensor muscles, but you will need another exercise to work the antagonist muscles which is the next exercise.

Hand Squeeze Exercise

In this exercise you are doing the opposite movement where you close your hand by making a fist. One of the best ways to do this, and it is also free, is by using one of the bath towels by folding it until you have a thick-folded towel of about 1.5 to 3 inches depending on the size of your hand.

You will basically be squeezing the towel like squeezing a stress ball for a minute or a certain number of repetitions until reaching muscle fatigue.

Forearms Training

Hand Extension Exercise

For this exercise you will be training the extensor forearm muscles, and here are the instructions of how you execute it. You can use a dumbbell, kettle bell, or even a reference book such as an encyclopedia or dictionary.

-Keep the upper arms tucked in to your side, and bend the elbows 90 degrees so you have the lower arms outward facing straight forward.

-Hold the dumbbell while your palm is facing toward the ground, and start extending the wrist back and forth until you reach the desired number of repetitions or close to muscular fatigue.

-Make sure you switch with the other arm and repeat the same thing.

Hand Curls Exercise

- You will be performing this exercise using the same previous steps except the palms will be holding the dumbbell but facing up and not toward the ground.

-Start curling the weight up by bending the wrist until you reach the desired number of repetitions or close to muscular fatigue.

Here you have simple exercises, and you can do them with minimal fitness equipment, if any, and in the convenience of your home if you choose to.