How to Improve Grip Strength: 7 Best Exercises

Grip strength is an important indicator of your health and athletic performance. If your grip and forearm muscles are weak, you may have trouble performing everyday activities, like carrying groceries, opening jars, or even vacuuming. Your risk of injury may increase too, especially strength training. 

Deadlifts, biceps curls, bench presses, and other popular exercises all require a strong grip. This applies to most sports, from tennis and hiking to golf. 

Grip training is just as important as working your chest, back, or legs. Without adequate grip strength, you won’t be able to hold onto the barbell long enough to create tension while deadlifting, for example. Plus, there’s a risk of dropping the weight over your feet or thighs during training. 

Remember the old saying “You’re only as strong as your weakest link?” In bodybuilding and other sports, you’re only as strong as your grip. 

Luckily, it’s never too late to develop a bone-crushing grip so that you can lift heavier and keep injuries at bay. Today we’ll discuss the importance of building grip strength and how to do it safely. 

Let’s get into it! 

Why Grip Strength Matters 

MMA fighters, strongman competitors, and powerlifters know their success and performance depend on grip strength. Other athletes rarely do any direct forearm work. That’s a big mistake. 

The easiest change you can make to get stronger overall is to increase grip strength. This will not only improve your ability to grab, twist, and squeeze but also enhance your functional fitness and athletic performance. Your grip also says a lot about your health. 

A large-scale study on 140,000 people monitored their health over a four-year period. Each 11-pound decrease in grip strength had the following effects: 

• 17% higher risk of cardiovascular mortality
• 7% greater risk of having a heart attack
• 9% higher risk of stroke

These findings show an association between grip strength and cardiovascular health. As the scientists note, grip strength could be a stronger predictor of cardiovascular mortality and death from all causes than blood pressure. 

A strong grip indicates greater lean mass. Generally, muscle growth results from an active lifestyle and good eating habits — hence the link between grip strength and cardiovascular health. 

Clinical research shows that handgrip strength may also reflect an individual’s risk of dying from cancer. Furthermore, a decline in grip strength has been linked to extended hospital stays, higher disability risk, and lower quality of life. 

Another cohort study has linked weak grip strength to mobility impairment in both sexes. The risk of developing mobility issues was seven times higher in men with a weak hand grip than those with normal grip strength. 

Hand Grip Strength and Sports Performance

Grip and forearm strength is an essential aspect of bodybuilding. 

A strong grip can improve your squat, bench press, and other lifts, leading to mass gains. Plus, it gives you better control over the barbell or dumbbells used, allowing you to lift heavier and complete more reps with proper form. 

Your forearm, hand, wrist, and fingers all contribute to grip strength and function. These muscles and tendons work together to perform simple tasks like picking up a bottle or holding a pen. Now think about how much effort it takes to lift hundreds of pounds! 

Depending on your sport of choice, hand rip strength can affect your performance in different ways. 

A stronger grip may help prevent wrist, hand, and forearm injuries, improve your golf or baseball swing, and lead to better grappling and trapping in wrestling. As a bodybuilder, it can help you withstand the pain of holding on to a loaded barbell, resulting in more reps and sets. 

Challenging exercises like deadlifts, rows, chin-ups, and pull-ups, are much easier if you have a strong hand grip. You’ll also be able to perform more reps, which may increase muscular strength and endurance. 

A weak grip, on the other hand, translates to reduced functional fitness, poor overall strength, and higher injury risk. 

Grip training can also strengthen your wrist and elbow joints, which may further reduce your risk of injuries. 

If your hand grip is weak, even simple tasks like carrying your groceries may cause pain and discomfort. The repetitive movements involved in weight training, gymnastics, rowing and other sports can lead to tennis elbow, carpal tunnel syndrome, wrist bursitis, and more. 

Considering these facts, it makes sense to incorporate grip training into your workouts. But what does it take to build a powerful grip? Let’s find out!

How to Increase Grip Strength

Building a strong grip requires more than just a few wrist curls. A complete grip training routine should cover the following aspects:

• Crush grip — Imagine gripping a barbell, shaking hands, and other activities that require squeezing your fingers into the palm of your hand. 

• Support grip — You’re using this grip when pushing shopping carts, hanging onto a bar (when doing hanging leg raises, for instance), doing pull-ups, or carrying groceries. Think of it as the ability to hang from something or hold onto an object for an extended period. 

• Pinch grip — Opening jars, throwing a ball, and rock climbing all require a pinch grip. This aspect refers to how firmly you can pinch an object between your thumb and fingers. 

Each type of grip requires specific exercises. If, say, you want to build a stronger crush grip, run a gym towel under water until it’s wet. Twist it for as long as you can to remove the water from it; soak it again and repeat by twisting your arms in the opposite direction. 

This is just one example of grip training. We’ll share more exercises later, so stay tuned! 

Iowa State University recommends modifying daily activities to strengthen your grip. For example, you can wash your car by hand instead of heading over to automatic car washes. Rake the leaves in your garden instead of using a blower or asking someone else to do it. 

Make a habit out of squeezing a tennis ball for a few minutes every day. Use a rubber band to stretch and extend your fingers while sitting at your desk. Another option is to buy a gripper and use it daily. 

Best Grip Strength Exercises for Any Fitness Level

Grip training doesn’t necessarily translate into longer workouts. Most grip exercises can be performed at home and require little or no equipment. Plus, you can modify your go-to exercises to build a stronger grip. 

As you know, there are three basic grips: underhand, overhand, and neutral. The overhand grip is generally used in fitness and everyday life more than the others, which may lead to imbalances in the long run. 

By using different grips when training, you’ll prevent imbalances while hitting your muscles from every angle and making your workouts more challenging. 

For example, you’re doing lat pull-downs, use an overhand grip for the first set. Switch to an underhand or neutral grip for the second set. Likewise, you can use this strategy for bent-over rows, T-bar rows, and other exercises. 

Another option is to use a double overhand grip when deadlifting. Most gym-goers use a mixed grip, which allows them to lift heavier. But a double overhand grip can help you build strength in your forearms and hands. 

Let’s cut to the chase and see the best handgrip exercises for any fitness level! 

1. Grip Clench

For this exercise, you’ll need a spring-loaded grip trainer. Here’s how to use it: 

1. Grab a grip trainer in your right hand. 
2. Squeeze it as much as you can for about 30 seconds. 
3. Try to make a fist around it. Hold each contraction for 1-2 seconds and repeat. 
4. Do the same with your left hand. Increase the number of reps over time. 

Isometric handgrip training has been shown to lower both systolic and diastolic blood pressure in just 10 weeks. According to a review of 18 studies, handgrip exercises may reduce blood pressure in both men and women, regardless of age. 

2. Hand Clench 

Like the grip clench, this basic movement can help you increase crush grip strength.

All you need is a stress ball or a tennis ball. 

1. Hold a stress ball in the palm of your hand. 
2. Clench your fingers (except for the thumb) around it, relax, and repeat. 
3. Perform at least 50 reps per day for each hand. 

3. Plate Pinchers 

This exercise is particularly effective at increasing pinch grip strength. Simply follow these steps:

1. Grab one or more weight plates in your hand. 
2. Hold them with your thumb and fingers for at least 30 seconds. 
3. Return them to the floor and repeat. 
4. Do it with your other hand too. Perform three to four sets on each side. 

4. Farmer’s Carry

The farmer’s carry can be performed with two dumbbells or kettlebells. It not only increases grip strength but also works your core, thighs, and shoulders. Over time, it can improve your balance and coordination. 

1. Stand up straight with a dumbbell in each hand. 
2. Take short, quick steps. The longer you can walk while holding the dumbbells, the better. 
3. For a thicker grip, wrap a towel over the handles or use fat grips. 

Feel free to two sandbags or buckets instead of dumbbells. 

5. Plate Curls 

Plate curls isolate your biceps while helping you develop a stronger grip. Start with a lightweight and increase it as you progress. 

1. Grab a 25-pound plate with your right hand. 
2. Hook your thumb over its edge. The plate should rest in your palm. 
3. Perform a curl while keeping your wrist and fingers as straight as you can. 
4. Repeat up to 15 times. Do the same with your left arm. 

6. Towel Pull-ups 

This compound movement offers a full-body workout while building grip and forearm strength. If you’re a newbie, ask a friend to assist you. 

1. Wrap a bath towel (or two small towels) around a pull-up bar. Position it about shoulder-width apart. 
2. Grab each end in one hand while lifting your feet off the floor and crossing your ankles. 
3. Perform at least six pull-ups.  

Use a longer towel for a more challenging workout. If you’re not strong enough to perform a pull-up, lift your feet off the floor and hang from the towel for as long as possible. 

7. Bucket Carry

The bucket carry is ideal for those who work out at home. When done right, it can increase your support grip and improve your squat. Plus, it’s one of the best balance exercises out there. 

1. Fill a bucket with sand. 
2. Grab it with both hands while squatting. 
3. Lift the bucket off the floor until it reaches your chest. 
4. Place your left hand (palm up) under it and grab your left wrist with the right hand. 
5. Walk at least 100 meters. Repeat three times.

Build a Powerful Grip for Better Health and Performance 

As you see, grip strength is directly related to your health and sports performance. Yet, it’s one of the most overlooked aspects of weight training. 

A weak grip can increase your risk of injury and stall your progress in your gym. Don’t let that happen — try the exercises listed above to strengthen your grip and forearm muscles in no time. 

Many of these exercises can end up putting extra stress on your joints. If you experience added soreness or pain, consider our anti-inflammatory joint pain reducer, Vintage Bend. It is specially designed for athletes and bodybuilders so they can keep striving towards their fitness goals without inflammation to hinder their progress.

Beware that grip strength decreases with age. Also, your grip is typically weaker when you’re burned out, overtrained, or sick. Consider using a handgrip dynamometer to track these changes and monitor your grip strength over time. 

Does your workout include handgrip exercises? If not, how do you keep your grip strong? Share your thoughts below — we want to hear back from you!