How To Improve Grip Strength? 10 Exercises To Follow

The tennis ball squeeze is simply one of the best exercises to improve grip strength. Squeezing a tennis ball might not seem like an exercise. But it is a great way to engage all the hand muscles that play a primary role in gripping.

Once you get used to this exercise, there is no going back. The change you start to feel in your grip after performing this exercise will make you fall in love with it. Likewise, squeezing a tennis ball also helps in improving hand coordination.

How To Do It:

• Find a tennis ball or a soft rubber ball of the same size.
• Hold it in your palm covering it from all the way around using your fingers and thumb.
• Squeeze the ball and clasp it for as long as you can.
• Release the ball and let your hand relax for a moment.
• Do about 15 repetitions with both hands for a total of 3 times a day.

Try doing this exercise daily along with the tennis ball squeeze for the best results. The towel wrings are another simple workout that can strengthen your forearm muscles to help you increase grip strength.

It can help improve your pinch grip and also the crush grip to a certain level. As a part of the hand therapy exercise, towel wrings also work best in boosting coordination.

How To Do It:

• Get a medium-sized towel and soak it in water.
• After the towel is completely wet, hold it with both hands from the end.
• Slowly twist the towel to screw the water out of it.
• Twist in one direction until you are out of power and then twist in the opposite direction.
• Complete a total of 15 repetitions and rest a few minutes before jumping onto the next set.
• Aim for at least 3-4 sets per session.

A dead hang is simple and only needs a pull-up bar or any other hanging platform. This workout engages the forearms and hand and wrist flexors to improve your support grip. Throughout the exercise, you will have to keep your arms as outstretched as possible.

The longer you can hang on the bar in the stretched position, the stronger your grip will be. Beginners might struggle in this exercise but consistency is the key to improvement.

How To Do It:

• With the support of a small box, grip the pull-up bar with your hands shoulder-width apart.
• Once your hands are comfortably placed, lift your feet off the box and hang with your arms fully extended.
• Your body should be relaxed and your core should be engaged during the hang.
• Initially start by hanging for 10 to 20 seconds and gradually keep on increasing the duration as you get stronger.

A forearm targeting exercise, Plate Pinch also helps take your grip strength to a whole another level. This is the exercise you do not want to miss out on if you are focused on building a strong grip.

In addition to that, Plate Pinch helps offset injuries like tendonitis by increasing the tolerance of load through your hands and fingers. However, for this exercise, you will need to have access to a few weight plates.

How To Do It:

• Once you have the weight plates, start off by selecting two plates of the same size. Lighter plates are recommended for beginners.
• Next, place the smooth sides of the plates together and grip the outer edges.
• Use your fingers on one side and your thumb on the other.
• Lift the plates off the ground and hold them at your side. 
• While keeping your arm straight and shoulder engaged, stay in the position for around 20 to 30 seconds.
• With time, you will start to notice improvement so keep on increasing the duration accordingly.

This exercise works best when performed on alternative days. The Reverse Wrist Curl is a bit challenging to perform and works best for your forearm muscles. Avoid using unsuitable weights during this exercise as it might lead to injury.

Also, try to complete every repetition in a controlled way to get the best results. Just a single set of perfectly done Reverse Wrist Curl is far more effective than numerous sets done using momentum to push the weight.

How To Do It:

• Grab a pair of dumbbells or a barbell of appropriate weight.
• Now sit at a comfortable spot, holding the weight with an overhand grip.
• Face your palms downwards and place your forearms on your thighs. Wrists must be hanged off the edge.
• From this position, allow your wrist to bend forward and lower the weights towards the ground.
• Curl the weight up using your wrist extensors. Slowly lower the weight back and repeat the process.

The Farmer's Carry is an exercise performed by walking from one point to another, holding weights in both hands. It is another great exercise to improve the gripping ability while working other muscles along with it.

Although this exercise is not particularly focused on your grip, the continuous holding of weight does make it an ideal exercise to increase grip strength. However, performing the farmer's carry regularly is not suggested as it can overwork your muscles. This could lead to injuries and a lack of muscle recovery times.

How To Do It:

• Grab a pair of dumbbells or any other weight equipment and find an open space to walk.
• Position the weights on the floor at the starting point.
• Lift the weights up going down in a deadlift spot. 
• As you are up, hold the weights with a firm grip keeping your shoulders, back, and core tight.
• Start walking forward at a neutral pace with your eyes focused straight ahead.
• After walking the desired steps, place down the dumbbells while keeping a tight core and neutral spine.
• Take a few minutes rest and repeat for as many sets as possible.

Pull-ups are one of the best exercises for improving grip strength as they rely completely on your bar-holding ability the entire time. While performing this exercise, your forearm muscles are always under heavy load.

A strong forearm ultimately leads to a strong grip. Also, the regular incorporation of pull-ups into your exercise routine can help build a solid back and shoulders that can further help in gripping activities.

How To Do It:

• Start off in a similar position as the dead hang, with extended arms above you.
• Stick out your chest, maintaining a slightly curved back.
• At a slow pace, pull yourself up towards the bar using all your strength until your chest touches it.
• After holding for 2 to 3 seconds at the top, get back to the starting position.
• Repeat the same for the maximum number of repetitions your body supports.

Performing this exercise for about 8 to 15 repetitions for a total of 3 sets is a perfect starting point. However, the finger pushups are a bit harder compared to the normal pushups but will do wonders for your grip strength.

If this exercise feels unachievable, you can start with normal pushups and slowly transition into this technique. Once you unlock your potential to perform this exercise, try to do this workout only a few times a week to give your muscles enough time for recovery.

How To Do It:

• Start at a normal pushup position while spreading your fingers apart and lifting your palm off the floor.
• Try to maintain a balance only using your fingertips. Your thumb should align towards your body while your fingers face away.
• Pull your belly up towards your lower back and tighten up your core, glutes, and leg muscles.
• Once you are set, slowly lower your body until your arms are parallel to the floor. Stay at the bottom for two seconds.
• Using all your finger strength, push yourself up to the starting position.
• Pause at the top for another few seconds and repeat the pushup for at least 10 repetitions.

Starting off with a deadlift is always a good thing to do. Performed with heavy weights, this exercise tests your grip potential to the very best. Although many people believe this exercise to be a bit complicated, the results it delivers are astonishing.

Incorporating a deadlift session into your weekly exercise routine will benefit almost all the body parts including your thumb and fingers. This could eventually help you build a strong grip. If you wish to strengthen your grasping ability, this is the one workout you should not miss at any cost.

How To Do It:

• Find a barbell and load up some weights to begin.
• Stand tall and place your toes under the bar. Pointing the feet straight ahead, grab the bar with an overhand or mixed grip.
• Make your core strong and maintain a neutral spine.
• Slowly lower your body and pull the barbell up to your thighs, using your legs, hips and shoulders and not your arms.
• At the top pull the shoulders as back as possible without bending backward.
• Let the barbell back to the floor, maintaining a similar form.

Hand grippers are innovative equipment that are simple yet highly effective in increasing gripping strength. These grippers are easily available and vary in difficulty to suit every level.

They are easy to carry and can be used multiple times a day. A long-term use of hand grippers will give you massive forearms and an incomparable grip strength for sure.

Your fingers and thumb are the only body parts that will be working during this exercise.

How To Do It:

• Get yourself a gripper of your weight choice and hold it in your right hand.
• Place your fingers on one of the handle and thumb on the other.
• Compress the handles together, hold the squeeze for a few seconds and slowly release the handles.
• Try to achieve around 15 reps per hand for the best effect.

Although many people are unaware of the benefits of a strong grip, it is crucial to understand. A strong grip strengthens your ability to do daily activities with ease. Even if you might never feel your grip working, activities like carrying groceries, writing, driving and even moving things require a certain amount of power in your grip.

Beyond household use, a firm grip can also protect you from the risk of falls and fractures. Meanwhile, in sports, many events like gymnastics, spear throw, etc. also demand grip strength. Overall, from working at home and office to playing sports and taking part in endurance activities, grip strength is required everywhere.

Performing some of the aforementioned exercises is surely going to help you get better at gripping. Remember to stay consistent with the routine for more effective results.

Most people feel a poor grip on their non-dominant hand. This is because the dominant hand is always prioritized the most while performing various activities.

If that is not the case, other factors like hand fractures, muscle tears, and aging can also cause poor grip strength. Additionally, medical conditions like Arthritis and Parkinson's disease can also play a part.

Meanwhile, having a poor grip is not a big deal if you are able to perform simple daily activities with ease. But for grip-intensive tasks, it could be a big problem.

Not only your hands, but other different muscles connected to them play an important role in creating a strong grip. Normally, every muscle that belongs to the lower half of your hand starting from the elbow is involved while gripping.

Among them all, the forearm muscles are the most significant ones. They originate from the lower portion of the elbow and connect all the way to the wrist.

At the top, fingers and thumbs complete the entire grip as they are the key parts used while holding. Overall, starting from the elbow to the tip of your fingers, every muscle that lies in between helps make up the grip.