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Grip Strength Exercises
There is no doubt that the strength of your grip is directly related to your overall body strength. In fact a study that was done specifically on this subject by Taina Rantanen, Ph.D., concluded that, "Good grip muscle strength in midlife may protect people from old age disability."
Just a brief note that is important to mention before listing the various grip strength exercises that you should do is your rest between workouts. Whether you are currently training with weights on a daily basis or not you need to rest your grip muscles after training for 48 hours.
This means you can create a strength grip training program that you do three times a week and if you do it on a progressive resistance results are guaranteed. There are basically five different exercises that you can do in order to get the best results.
The first is the classic Farmers Walk which is very self-explanatory as you pick up two very heavy dumbbells and walk or stand still and hold them for as long as you can until you drop them. There are many different variations of the farmers walk which you can ask your gym instructor.
The second exercise is hand grippers which are a fun, versatile tool to target the hand, wrist and forearm muscles. Grab the gripper with the open end toward your pinkie. Exhale, squeeze it closed and hold for one second. Inhale and then release.
Execute 10 reps then repeat with the opposite hand. Invert the gripper so the open end is between the thumb and index finger. Exhale, and squeeze it closed and hold for one second, then inhale and release. Perform 10 repetitions then repeat with the opposite hand.
The third grip strength exercise is the hanging pull-up bar. Simply grab a pull-up bar as tightly as you can with your palms facing you and straighten your arms. Using your body weight as resistance hang down and hold on as long as your grip allows. Switch your hand position so your palms face forward and repeat.
For the third set use a narrow grip with your palms facing forward and your index fingers touching each other. This exercise builds strength and endurance in the hands, wrists and forearms. The fourth gripping exercise is the well-known wrist curls used by anyone who wants to get big forearms.
Sit on the end of a workout bench with your forearms on your knees and palms facing skyward. Hold a barbell or two dumbbells. Inhale and extend your wrists by bending them backwards toward the floor. Exhale and curl your wrists upward by bending them toward the front of your forearm. Perform six to 10 reps to develop powerful wrist flexor muscles.
The last grip strength exercise is the reverse wrist curls which you do by sitting on the end of a workout bench with your forearms on your knees and your palms facing downward. Hold a barbell or two dumbbells. Inhale and flex your wrists by bending them toward the floor. Exhale and extend your wrists upward by bending them toward the back of your forearm. Perform six to 10 reps to develop powerful wrist extensor muscles.