How to Improve Your Hand Strength and Weightlifting Grip

Posted by Blueteria on May 13th, 2019

Do your wrists hurt during the day?

Whether it’s everyday task such as carrying groceries, opening jars, and lifting suitcases, or gymnastics activities like chin-ups, rows, and deadlifts.

Of course, you probably using your computer for hours with resulting aches and pains at the end of the work day.

Guess what? In all these areas, stretching hands and building a strong grip can help. Strong grip has even been correlated with lower mortality rates and one can also imagine the usefulness of a stronger grip for aging people as they slip.

Exercise for Incredible Grip Strength-

Dumbbell Walk With Towel-

This exercise requires two small towels (for example: 14 inches wide and 22 inches long). Loop a towel around the handle of each dumbbell and hold on to the end of each towel while standing with your shoulders back. Walk 25 to 50 feet around your gym. You can also use weight plates/discs for this exercise. If the plate has more than one opening, such as top and center hole, roll the towel through the top opening and hold on it from there. A longer towel may be required to close the center hole of a 25, 35 or 45lb weight plate.

Dead Hang-

Grip a pullup bar or any sturdy overhead structure with overhand grip Lift the shoulder blade slightly to engage your core and activate the back muscles. Try to hang the bar as long as possible. Aim for 15 seconds, then 40, 45, and 60 seconds. Once you’re able to hang for 30 seconds, you can get creative and move your hands horizontally during the hang, traversing from side to side on the bar.

Barbell Shrug-

You can use a barbell, a trap bar, dumbbells, or even a grip workout tool to increase grip power but the barbell shrug is the exercise that will definitely improve your strength and also help to strengthen the stability of your shoulder blades, keep your shoulder tall and upper back straight.

Deadlift-

You can use Workout Hand Grip. By using lifting hooks it gives you extra security and stability. This heavy-duty hooks with a no-drop grip easily adjust based on your hand size and secures weights when your hand grip fails. It will help to focus the weight onto your target muscle. If the weight gets too heavy neoprene padding provides comfortable wrist wear, while the steel buckle ensures tension support. In addition, it will increase 4-6 Reps per set. Keep the bar high for as long as possible before lowering it to the starting position.

Courtesy- Blueteria