THE IMPORTANCE OF GRIP STRENGTH
Grip strength as a predictor of health is something that has been researched and proven for many years. As we age, we lose muscle mass and bone density at faster rates if we are inactive. Resistance training provides us with the ability to combat this. A direct result of general strength training is improved grip strength.
Testing grip strength is an easy way to help determine someone’s health status without having them perform more complex strength tests. Typically, a hand grip dynamometer is used to do this and it is a quick and easy test to administer. One study found that “each 11-pound decrease in grip strength over the course of the study was linked to a 16% higher risk of dying from any cause, a 17% higher risk of dying from heart disease, a 9% higher risk of stroke, and a 7% higher risk of heart attack.”
Reading the above I think everyone can agree that resistance training is one important factor for combatting life threatening illness. Even activities of daily living require a modicum of grip strength like carrying groceries, carrying a baby (not like a dumbbell). If we have improved grip strength, we are able to handle these menial tasks with ease as we age.
STRENGTH TRAINING BENEFITS OF IMPROVED GRIP STRENGTH
Improving grip strength can drastically improve overall gym performance. People fail on heavy deadlifts and rows because their grip fails before the rest of their body.
There are ways to work around this of course. Lifting straps being the biggest example. These are fine when attempting PR’s, but just relying on these for all of our sets will not help improve overall grip strength.
If you work to improve your grip strength you’ll see how fast your lifts improve when grip isn’t a limiting factor!
ATHLETIC BENEFITS OF IMPROVED GRIP STRENGTH
Lots of sports require good grip strength. Golfers that trained with Fat Grips during their lifting showed improved driving performance in one study when compared to the control group.
This makes sense, swinging a golf club that fast and hard requires great body control and strength. If the grip fails in the swing it will vastly effect the rest of the swing. The same could be said for swinging a bat or racquet.
How To Improve Grip Strength
There are different ways to go about this … All will yield results.
FARMERS CARRIES
There are many variations and all will help you achieve a better grip! The great thing about carries is that if you have dumbbells you can do them.
I usually recommend around 20% body weight in each hand to start. As you get better you can progress to heavy trap bar carries!
PINCH PLATE HOLDS
Grab two flat plates and press them together then hold them between your thumb and fingertips. Hold as long as you can, then switch hands.
Simple! Again, no extra equipment needed.
DEAD HANGS
Find a pull up bar and hang there until your grip fails. Nothing fancy here either.
FAT GRIPS
There is a cost associated with these as you’ll need to purchase the grips to go around barbells or dumbbell handles.
However, there are plenty of people who swear by them and torch their forearms while simultaneously working another body part. I think these are best suited for more advanced lifters.
We hope you found this information GRIPPING!
Catch you next week! - Coach Tom