Having a strong hand grip not only makes performing daily tasks easier, such as opening a jar, but it also helps prevent muscle sprains and strains as you exercise and as you go about your day. It also helps reduce the risk of injuries later in life. According to a study published in August 2009 in the "Journal of the American Geriatrics Society," strong hands in seniors reduced the risk of hospital visits, broken bones and other serious injuries by 50 percent.
Static Barbell Hold
To increase the strength in your hand grip, grab a barbell at its designated grip area and lift it up. Bend your arms to a 90-degree angle and place them by your sides. Keeping your wrists as straight as possible, hold the barbell in your hands for 90 seconds. To vary the difficulty level, as well as strengthen the muscles in your forearms, wrap the barbell with a towel and then proceed to lift and hold the barbell for 90 seconds.
Ball Squeeze
Develop a vice-like grip with the ball squeeze exercise. This exercise works your hand muscles as well as the strength in your fingers and forearms. Grab a rubber ball that is slightly bigger than your hand. A tennis ball works just as well. Place the ball into the palm of your hands and wrap your fingers and thumb around the ball. Squeeze the ball and hold it for 90 seconds. Perform three sets and repeat the exercise with your other hand.
Pullups
In addition to strengthening your hand grip, pullups will strengthen your arms, back, biceps and abdominal muscles. If you are unable to perform a complete pullup, then grab onto the pullup bar and pull yourself up as high as you can. Hang from this position for a second or two, and then slowly lower yourself down. Switch the direction of your hand grip, either palms facing out or facing in, to vary the level of difficulty.
Dumbbell Supination and Rotation
Work your hand grip and forearm muscles at the same time. Grab a pair of light weights and hold them up with your arms bent at a 90-degree angle. Keep your shoulders relaxed and your elbows by your sides as you perform this exercise. Slowly turn the dumbbells away from your body as far as your grip will allow and hold for a few seconds. Then, slowly turn the dumbbells back to the starting position and pause for a few seconds. Rotating the dumbbells in the opposite direction as far as your grip will allow, hold for a few seconds, and return back to the starting position.
References
- "Journal of the American Geriatrics Society"; Do Muscle Mass, Muscle Density, Strength and Physical Function Similarly Influence Risk of Hospitalization in Older Adults?; P.M. Cawthon, et al.; August 2009
- Bodybuilding.com; Get to Grips With Hand Grips: Develop Your Grip; David Robson
- American Council on Exercise: Pullups
- Ask the Trainer: Why Should You Improve Your Grip With Grip Exercises?
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