Unless you delve deeply into the world of conditioning, you may not know how to improve your grip strength, or why it’s so important. Sure, if you’re struggling to remember where you parked, carrying your grocery bags around can be a trial, but otherwise, you’re probably not picking things up and thinking ‘Wow, I wish I’d held on a little tighter.’
Yet, as UK-based physical trainer Ben Dillon (founder of myo room and an expert exercise with style) explains, holding power is more powerful than you think.
What does ‘grip strength’ really mean?
“Grip strength is defined as the force exerted by the muscles of the hand and arm to hold an object,” explains Dillon. Those muscles include the biceps brachii and brachioradialis; triceps brachii, flexor carpi radialis and flexor carpi ulnaris; Extensor carpi radialis and extensor carpi ulnaris muscles. But what does this diverse collection of muscle fibers actually do?
“These muscles work together to control the hand’s ability to grasp and hold objects of various shapes and sizes, from small objects like coins to large objects like basketballs,” says Dillon.
Why is grip strength important in the gym?
In short, grip strength is important during your workout so that you don’t injure yourself. Deadlifts, pull-ups, and kettlebell swings (for example) may not perform as well if you’re not able to hold them tightly. But good grip strength is also important for improving performance and increasing overall strength for exercises like deadlifts, pull-ups, chin-ups and rows.
“Stronger grip strength allows for better control and stability when performing exercises that place stress on the hands, wrists and forearms, reducing the risk of injury or strain from overuse,” he says.
How can good grip strength help your daily routine?
“Having good grip strength can have a positive impact on day-to-day activities, as it allows for better control and stability in many everyday tasks, including carrying objects, opening jars and bottles, DIY tasks, typing, and common outdoor activities like gardening,” says Dillon.
Dillon explains that a stronger grip allows for better control when carrying objects. Reducing the risk of falling or shattering objects and reducing the risk of hand and wrist strain from prolonged computer use (you know who you are). He adds, “Using hand tools with good grip strength when painting or hanging pictures will help reduce hand fatigue and the risk of injury.”
Additionally, studies have shown that the better your grip strength, the less likely you are to develop neurological diseases.
Is there any way to test my grip strength?
Why exactly, yes, there is. This is usually a test your doctor will do. “The grip strength test is a simple test that doctors use to assess a patient’s grip strength, which can be an indicator of overall hand function and mobility,” says Dillon. “In cases of suspected stroke, grip strength testing can be used to assess function of the affected arm and determine the severity of the stroke.” But in addition to medical evaluation, a good way to test your own grip strength might be to hang from a pull-up bar for as long as you can.
