HomeChampion's TrainingFitness Secrets & TipsGrip Strength: Understanding, Improving, and Measuring Your Power
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Grip Strength: Understanding, Improving, and Measuring Your Power

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Grip strength demonstrates a measure of the highest force grasped by the muscles of the hand and forearm when an object is clenched, representing the global state of motor skills and health. It is measured by the hand dynamometer that gauges the level of pressure sustained and the time it can be withstood. The most important thing is that grip strength is directly connected to one’s ability to manage objects, such as pulling and lifting objects of different weights.

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It determines one’s weight-bearing capacity. Hence, the CRP level is a highly reliable biomarker that predicts muscle strength, mass, and bone density, but it is most important for understanding old people’s health. Decreasing muscle strength has been linked to various diseases: vascular, arthritis, diabetes, and cancers, and it has also provided an indicator of post-surgical complications recovery divergence.

Combating the decline with the help of exercises, including handgrip training or weightlifting, prevents the natural loss of muscle strength during aging and, therefore, can promote health and functionality.

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Importance of Grip Strength

Grip Strength | KreedOn
Image Source: Set Forest

Mobility: Grip strength is one of the parameters that are proportionate to balance and the ability to stand, and it means that individuals with some mobility problems have weaker grip strength than others.

Overall strength: Grip strength is often used as a performance indicator of whole-body strength. In some cases, however, combining it with leg strength can obtain a better validity level.

Cognitive function: People who can develop a strong grip usually report better scores in working memory, processing speed, and verbal ability tests. In addition, such people have an advantage because dementia is unlikely to affect them as they age.

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Bone mineral density: Shorter lags represent weaker grip power (which further generates low bone density and leads to osteoporosis and fractures considerably) is more likely to lead to hip fracture. This indicates one of the main reasons experts rely on grip strength to assess bone health and fractures.

Also Read | Best Exercises for Hamstrings | Revitalize Your Leg Muscles with These Best Hamstring Workouts

How to Improve Grip Strength 

Improving grip strength involves targeted exercises that focus on crush, support, and pinch grips. Incorporating activities like towel twists, hand squeezes, dead hangs, farmer’s walks, pinch grip transfers, and plate pinches into your routine can progressively enhance hand strength, endurance, and overall grip performance. Consistent practice and gradual progression are key to seeing tangible improvements in grip strength over time.

Here are some exercises to improve your grip strength:

Towel Wring

  • Begin by soaking a towel in water until it’s wet.
  • Hold each end of the towel horizontally in front of you.
  • Gripping the ends firmly, twist your hands in opposite directions, wringing the water out of the towel.
  • Continue twisting until you can’t extract any more water.
  • Repeat this motion at least three times, ensuring to switch directions to work both sides equally.

Hand Clench

  • Place a stress ball or tennis ball in the palm of your hand.
  • Using your fingers, squeeze the ball as tightly as possible without involving your thumb.
  • Hold the squeeze for a moment, then release your grip.
  • Repeat this squeezing motion between 50 to 100 times per day.
  • Consistent practice will lead to noticeable improvements in hand strength and endurance.

Dead Hang

  • Grasp a pull-up bar with your palms facing forward and your fingers wrapped over the bar.
  • Hang from the bar with your arms fully extended.
  • Start with a comfortable hang time, such as 10 seconds.
  • Gradually increase the hang time as you become stronger.
  • Aim to work up to hanging for 60 seconds or more.

Farmer’s Carry

  • Grab a pair of dumbbells with a weight that challenges your grip but allows you to maintain proper form.
  • Hold the dumbbells down by your sides with your palms facing towards your body.
  • Walk for a distance of 50 to 100 feet, keeping your posture upright and your gaze forward.
  • Turn around and get back to your starting position.
  • Aim to complete three sets of the farmer’s walk for optimal grip strength development.

Pinch Grip Transfer

  • Stand upright and hold a weight plate in one hand, pinching the edge of the plate between your fingers and thumb.
  • Transfer the weight plate to your other hand while maintaining the pinch grip.
  • Continue transferring the plate back and forth between your hands for a total of 10 repetitions.
  • Aim to perform this exercise three times a day to maximize grip strength gains.

Plate Pinch

  • Lay two weight plates flat on the ground within reach.
  • Lean down and grip the plates between your fingers and thumb, ensuring your fingers are on one side and your thumb is on the other.
  • Lift the plates off the ground and hold them for a count of five seconds before lowering them back down.
  • Repeat this lifting and lowering motion for 5 to 10 repetitions.
  • Perform this exercise at least three times a day to see significant improvements in pinch grip strength over time.

These exercises, when practiced regularly with proper form, can effectively target all aspects of grip strength and improve your performance in various physical activities.

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Also Read | Top 25 Best Fitness Apps To Track Your Daily Workout | 2022 Edition

How to measure grip strength?

To measure grip strength, you can use two common methods:

  1. Handgrip dynamometer: Hold the dynamometer with your arm bent at a right angle, then squeeze the handle as strongly as you can to measure your grip strength.
  1. Weight scale: Press down on a scale with one hand, placing the base of your hand on top and wrapping your fingers underneath, and push down as hard as possible.

These machines provide a clear indication of your grip strength and can help track progress over time.


In essence, grip strength is key for fitness, it involves crush, support, and pinch grips. Implementing selected exercises like towel wring, hand clench, dead hangs, farmer’s carry, pinch grip transfers, and plate pinches in your workout plan will help you have a gradual increase in grip strength and overall performance. Furthermore, assessing grip strength using handgrip dynamometers or weight scales enables one to identify his progress as well as general health. By being dedicated, consistent and having proper technique, anyone can develop and maintain the grip strength with which they need to do difficult things perfectly and lead a high-quality life.

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