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Isometric Hand Grip Exercises

by
author image Jen Weir
Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.
Isometric Hand Grip Exercises
Someone squeezing a small soccer ball. Photo Credit ratmaner/iStock/Getty Images

Overview

According to the Centers for Disease Control and Prevention, 32 percent of Americans over the age of 20 have hypertension, or high blood pressure. Uncontrolled high blood pressure can increase your risk of heart attack and stroke. Medications and lifestyle changes, including exercise, are often used to treat hypertension. A study performed by Chester A. Ray and Dario I. Carrasco in 2000 found that subjects who participated in a five-week isometric hand grip training program had reductions in diastolic and mean arterial pressure at rest.

Ball Squeeze

The ball squeeze exercise requires only a tennis ball or any other small ball. Hold the ball in one hand and squeeze it for 60 to 90 seconds. Place the ball in your other hand and repeat the squeeze for the same amount of time. Repeat the exercise three times with each hand.

Athletic Gripper Hold

Athletic grippers can be found at nearly any sporting good store. Grippers generally come in different resistances so you'll have to choose one appropriate for you. Ideally, you should use one that you are able to squeeze for two minutes before your muscles fatigue. Hold the athletic gripper in one hand and squeeze it for two minutes then switch hands and repeat the exercise. Complete the exercise twice with each hand.

Weight Hold

The weight hold is a challenging exercise. Hold a heavy dumbbell in each hand with your arms by your sides. Simply maintain this position as long as you can. Set the weights down and allow your hands to relax for two minutes then repeat the isometric hold.

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