Improve Your Grip Strength (with 6 Exercises) | Nerd Fitness

Improve your grip strength and wrist mobility with barbells
Do you find your grip a limiting factor in the gym (I see you chin-ups and deadlifts)?
Or in everyday life (looking at you, pickle jars)?
If so, preceptor ’ thyroxine concern ! We ’ ve got a handle on this ( pun 100 % intended ).

As the lead trainer of our 1-on-1 Online Coaching Program, I ’ thousand going to outline a issue of helpful, handy ( sigh ) stretches and exercises to help eliminate pain and build you some potent, utilitarian hands and a potent handle .
Now, it goes without saying that the hands and forearms are anatomically complicated areas.
I am besides not your mother, or your doctor of the church. If anything in the article below causes pain, or your annoyance is not alleviated by these stretches – call in the pro !
See a physical therapist or sports massage practitioner .

Why Grip Strength And WRist Mobility Is So Important: Basic Holds.

Grip strength is crucial for exercises like the deadlift
We use our hands for EVERYTHING. 
Whether it ’ s everyday tasks like carrying groceries, opening jars, and lifting suitcases, or gym-related activities like chin-ups, rows, and deadlifts .
Of course, you credibly besides type at your calculator for hours – with resulting aches and pains at the conclusion of the workday .
Guess what?
Stretching out the hands and building up a strong grip can help in all of those areas.
A impregnable grip has even been correlated to lower mortality rates – and you can besides imagine the utility of a stronger grip for aging individuals if they happen to slip .
Our point is that it ’ second always better to have a stronger grip !
This is a favored area of expertness for me. I ’ ve worked my bag for years and years, and have even won some bobby pin competitions :
Jim won the local grip strength competition
In fact, I’m currently typing this one-handed while squeezing coal into diamonds with my other hand.
not actually, but I promise my grip lastingness is above average .
The hands are complex, and training them can seem just vitamin a complicated .
We’ll simplify matters a bit and you can categorize the grip exercises into the following general types:


You can improve your grip strength with captains of crush grip crushers
This is what you credibly think of when you think of a “ strong grapple ”. This is the solid hand closing in around something. A strong handshake. none of that dead-fish handshake stuff !


Try the pinching movement to improve grip strength
think of making an alligator mouth with your hands, and chomping down. In this bag, there tends to be a draw more work/stress on the thumb. This is important to work, as the thumb is a critical part of a potent grapple !


Can you hang from a bar? You can train this to improve grip strength
This is similar to crush, but preferably than the ability to close, this type of grip tests the ability to hold .


You can do hand extensions to balance your grip training
Every action has an face-to-face chemical reaction, right ? This type of grapple work is all about strengthening the opposing muscles. We were built to grab and hold onto things, so these muscles will not be as potent .


Someone doing wrist mobility exercises with pvc pipe.
Taken from torokhtiy .
wrist movement and wrist stability are the focus here. In order to be able to transfer energy from the body through the hands ( for opening those pickle jars ) we need to make certain every connection in the chain is strong .
When putting together a bobby pin act of your own, it ’ s a full theme to cycle through these unlike types of grips over the course of the week, in order to work unlike muscles and different angles .
If you have to pick just a few, I ’ vitamin d put my money on stretches, break down, and annex to get your hands strong and keep them healthy !
Before we go further, I want to mention that if you ’ rhenium improving your bag as share of a forte education practice, you ’ ve occur to the right place ! We have a complimentary guide Strength Training 101: Everything You Need to Know, that will walk you through every view of build muscleman and growing stronger. Want in ?
Grab it for absolve when you join the Rebellion ( that ’ randomness us ! ) below :

Download our comprehensive guide


  • Everything you need to know about getting strong.
  • Workout routines for bodyweight AND weight training.
  • How to find the right gym and train properly in one.

How to Improve Your Grip Strength and Mobility Quickly.

Here are the best exercises you can do to strengthen your grip quickly:

  1. Dumbbell head grab: Put a dumbbell on its end and pick it up by the head. Could anything replicate a pickle jar more? Be careful with this exercise if the dumbbell is too big, as the thumb can easily be strained if it’s stretched too far. Hold for time (~30 seconds) or go for heavier weight.
  2. Farmer’s walks: Grab a pair of heavy dumbbells (heavy for you) and walk around! Don’t have space to walk? Just stand there! 30 seconds minimum!
  3. Plate curls: A wrist strengthener that works the biceps too! Anything past 25 lbs becomes insanely hard. ~10 repetitions. Watch the face!!
  4. Plate pinches: If you’ve got a pair of smooth metal plates, you can sandwich them together with the smooth side out. You can also use thick bumper plates. Pick them up with one or two hands and hold for time (~30 seconds) or go for heavier weight. World class grip athletes can pick up a pair of 45 lb plates with one hand!
  5. Barbell finger rolls: How to work the crushing grip without grippers. You can use an empty bar or load up some weight. Get the bar to your fingertips, then squeeze and crush! ~10 repetitions.
  6. Towel chin-ups: Regular chin-ups too easy? Throw a pair of gym towels over the bar and challenge that grip. A great exercise to prepare for rope climbing!

adjacent, let ’ s spill the beans about some stretches and exercises to perform at the gymnasium .
The merely summation I have to your stretching act that can be done at the gymnasium is banded wrist stretches. The addition of the band can help open up your wrist roast a bit more. The band should be pulling in the opposite focus of the elongate ( fingers face one way, ring pulls the other way ) .
10-15 repetitions .
you can do banded wrist stretches to improve wrist mobility
While we recommend picking up some grippers as specialize handle equipment, there are TONS of options to work the handle at the gymnasium with existing equipment ! This is surely not an exhaustive list, but should give you plenty of ideas .
The one warning I give for any of these exercises is WATCH YOUR TOES. The grip can give out fast and by chance, so we don ’ triiodothyronine want to crush any little piggies !
This list is certainly not exhaustive, but it’ll get you started!
Other Easy-Grip Exercises to Integrate:

  • Bar hang: Simply hanging from the bar or gymnastic rings will build up your grip strength! If you can’t hang freely, put your feet on the ground for an assist. Couldn’t be simpler! Work up to one minute or more!
  • Wrist curls/Reverse wrist curls: What many may think of when they think of “grip strength” exercises. Not bad for some wrist strength. ~10 repetitions. Pictured – Left: Wrist curls, Right: Reverse wrist curls.

do wrist curls and reverse curls for mobility

  • Barbell levering: We’re getting into crazy town with this one. An unbelievable wrist exercise that is not for the beginner. Grab the bar with one hand, off-center, and lift it to parallel. You can lift to the front and the back. I would also recommend using a 15 lb/5 kg bar, or one of those lighter “bodypump” bars for this. The leverage is crazy! This can also be done at a faster pace with PVC pipe.

Do barbell levering to improve grip strength and mobility
Things can get actually crazy when you start combining exercises…Plate pinch farmer ’ s walks with bumper plates, anyone ?
…and address of NF Coaching, if you ’ re worry that your grip persuasiveness is holding back your prepare, we can help !
Our certified coaches can do an assessment, design a program to increase your grip and overall strength, and provide support and accountability. It’s kind of like having a coach in your pocket (not literally – via an app).
Plus, our coaching app lets you commemorate and send a video recording of your apparent motion directly to your coach, so you can take ease knowing you ’ ra train correctly :

How To Improve Grip Strength and Mobility At The Office.

Alright, you’re ready to jump into grip strength training!

I ’ ve outlined a count of stretches and exercises for you to do, no matter where you are and what equipment you have. Skim over and see what you can add to your casual blend or gymnasium train !
You might be reading this while sitting at your calculator right nowadays .
We put a LOT of stress on our hands and wrists over the class of a day, so take the fourth dimension to take care of these hard workers !
Below is a quick and dirty stretch routine, just three moves. This is good for a warm-up or just for overall hand health. We spend a batch of the day at our calculator with our elbows bent and our hands in a pronate position ( handle turned down ), therefore stretches with our elbows extended and hands supinated ( palms turned up ) is a good theme .

The stretches from the video:

  • Fingers back, palms on desk: You can stretch straight backwards, or rock gently left to right. 10-15 repetitions.
  • Finger back, palms lifted off desk: You can lift the palms and get a bit more stretch through the fingers and first knuckle. Again, stretch straight backwards, or rock gently left to right. 10-15 repetitions.
  • Fists together, back of hands on desk: Make two fists, with the thumbs on the outside of your fingers. Bend your elbows and put the knuckles together like two cogs in a machine. Bend your elbows and put the back of your hands fully on the desk. Keep your fists together (this will be tough) and fists tightly closed (this will also be tough) as you bend and flex your elbows. 10-15 repetitions.

Give it a shot, I bet your hands feel noticeably different (and better) afterward.
If you have extra prison term, the first two stretches can besides be done with your fingers forward !
You can besides stretch the thumbs out on the desk. Moving into and out of the stretch shown below. You may be storm how beneficial this feels if you ’ ve never done it before. Again, 10-15 repetitions .
Do thumb stretches to improve hand health
A final stretch, if you have the time between updating Excel and checking Facebook for the hundredth time ( I kid, I kid ), is stretching your wrists in the commission of your flick .
If you think about how your hands are often oriented on your keyboard, you ’ ll see that they are much bend toward your little finger .
Avoid keyboard wrists by practicing grip strength and wrist mobility!
So let’s stretch them in the opposite way!  Make like you ’ re about to karate chop person with one hand. With the early hand, grab the chop hand and pull it sideways in the commission of your finger .
Do the ulnar stretch to improve hand health
Going lightly into and out of this stretch for 10-15 repetitions. It may not feel american samoa intense as the previous stretches, but it will hush help .
This is surely not an exhaustive list of hand and wrist stretches, but it should give you plenty to work with !
Do you know there ’ south already an excellent patch of grip-strengthening equipment deliver in many offices ? What is that ?
The rubber band !
Snag one off that rubber band ball in your desk and do these simple rubber band extensions:
Do rubber band extensions for hand health
If one isthmus gets besides easy, put two or more on ! This is a super easy exercise to do while you ’ re on a earphone call or that conference call ( that you ’ re not paying attention to anyhow ) that gets the blood moving through the hands and helps balance out your vice-grip like hands .
Another clasp exercise that can easily be done at your desk is closing grippers. now, this does require an investment ( ~ $ 20/gripper ), but you ’ ll find that these grippers survive FOREVER ( I still use some grippers that are over a decade and half previous ! )

I would personally recommend Ironmind’s “Captains of Crush” grippers.
They are built to last and be strong .
Consider the follow when making your gripper purchase :

  • If you are just starting out with your grip, I would look at the Guide and/or the Sport (60lb and 80lb respectively).
  • If you have a bit of strength, the Sport and/or the Trainer is the way to go (80lb and 100lb).

If you can close the Guide, you ’ ve got a pretty solid clasp. If you can close the Sport, you have way above average grip strength, in my experience .
A fun bonus with these grippers at your desk is that EVERYONE who sees them will try and pick them up and close them. Great way to start a conversation with your coworkers !
You may be thinking, “ eh, I ’ ve already got a gripper I bought from the store ”. I ’ ll tell you that the strength in that gripper is probably little compared to Ironmind ’ s. time to upgrade !
You may besides be thinking, “ eh, I ’ ve got a tennis ball/stress ball that I can keep by my desk and crush ”. Both of those might be better than nothing, but not by much. The grippers will allow drum sander bowel movement and quantifiable progress. Did I mention they ’ re good $ 20 a crop up ?
“Jim, I can’t wait. I want to work my grip NOW.” Ok, oklahoma, grab the biggest, heaviest koran in the office you have. Grab it in that apprehension grapple position ( fingers on one side, hitchhike on the other ). This may be easily, if so, then “ walk the reserve ” in your hand by moving your fingers up and down the spine while you hold it in mid-air. Do this for several trips. Tough !
Do the book walk for hand health and grip training

How to Improve your Grip Strength and Wrist Mobility At Home.

If you work out at home, there are still a few things you can do.

  • Bar hang: A home chin-up bar is one of the most useful pieces of equipment to have. Just like the gym version, you can put your feet on the ground to assist. Work up to one minute!
  • Grocery bag farmer’s walks: What’s better than taking only one trip to bring your groceries inside? Absolutely nothing. You can use those tough, reusable bags and load them up with anything. Stand in place or walk around the neighborhood.

Never make two trips carrying groceries again thanks to grip training

  • Sledgehammer/Barbell/heavy bar levering: As with the barbell levering at the gym, this is a tough exercise and should be approached slowly. Grab closer to the sledgehammer head to make it easy, farther to make it tough.

You can do levering with a sledgehammer and you're strong as hell

Get Started With Rings And Handstands, Level Up Your Grip!

No (wo)man is an island, and no exercise exists in complete isolation. These bobby pin exercises are a good time, but we hope you can besides use them to help strengthen a deadlift, or work toward your first pull-up .
There are besides versatile bodyweight exercises that will help strengthen your upper consistency AND build your grip potency at the like fourth dimension .
For example, here is a video recording from our rings course in Nerd Fitness Prime on doing a false-grip hang – and then doing scapular retractions. This is a killer whale handle strength exercise :

The false bobby pin is an incredibly challenging grapple pas seul that one must learn to build up to a muscle-up ( a pull-up that transitions into a dip ). Just like ahead, you can put your feet on the reason to assist this practice .
here ’ s a video of an exercise that builds up handle and wrist lastingness, pulled from Nerd Fitness Prime ( which contains a naturally on doing handstands ) :

A staple of yoga classes everywhere, though we ’ ll be focusing on it for a different rationality than a yogi might. We ’ rhenium using this exercise as a foundational exert to build up into the handstand. You won ’ triiodothyronine believe how much handle forte is involved in the brag pose until you are digging your fingers into the ground !

A Strong Grip Is Always Helpful!

It’s been said, “There’s never been a strong man (or woman) with weak hands.”
We ’ five hundred have to agree wholeheartedly. There is never going to be a point in life where you say “ Boy, my grip was besides potent ! ” .
You might have some questions about how to mix these exercises in with your normal routine, or how you can use these things to improve your lifts safely and without injury. Or possibly all of the above good overwhelmed the heck out of you and you ’ re trying to make sense of it all .
If that sounds like you, you ’ re in the right place .
I’m the lead trainer of the 1-on-1 NF Coaching Program, where we help busy, normal people like yourself build muscle, fall back weight, and level up their lives ! .
You can learn more about our coaching broadcast by clicking on the image below and scheduling a call with us to see if we ’ re a good fit !

You have a copulate of fabulously useful tools at arm ’ sulfur distance, might american samoa well make the most of them !
We hope you now have a cover on things ( have to bring it back full encircle ). Go out and get a handle !
Leave any questions you have on grip strength or wrist mobility below in the comments .
PS: What should you do after you improve your grip and wrist strength? Get started on doing muscle-ups and downward dogs, which you can learn all from our new app!
Try it for free justly here :

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Photo Source : Reece & Emma Meins Chalky banish grapple

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Category : Tutorial

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