You may have been complimented a lot of times about your big and bulky biceps. A lot of people may have noticed your extended chest. And also, many people would have praised your glute and back muscles.
But, whenever you perform your workout sessions, do you often face the problem of readjusting your fingers. Or you, maybe experience the problem of breaking off from the handles of gym equipment. And, you need to make tons of effort to perform the repeated sets.
Does this situation ever make you question your ability and doubt the body shape that you have built over the years?
If this problem persists, the only ability that's missing in you is grip strength.
Well, you don't have to worry now! We aim to guide you in a detailed manner about the characteristic that is lacking in you, effective ways to build it, and the necessary equipment to buy, such as weightlifting hooks.
What is grip strength?
Anatomically speaking, Grip strength is a measure of muscular strength or the maximum force/tension generated by one's forearm muscles. To put it in simpler terms, grip strength is the amount of force that can be generated with all your muscles of fingers, hands, forearms, and upper arms.
FITNESS FOR EVERYONE
Join our exclusive Facebook Community!
DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.
Why is grip strength so important?
Grip strength is a strong indicator of your overall body strength. Research strongly suggests that the greater is the grip strength in midlife, the lesser are the chances of physical disability in later years of life.
Improving grip strength can minimize the chances of any injury. Another significant research suggests that grip strength can predict muscle endurance.
There has been strong evidence that a stronger grip strength greatly reduces the chances of cardiovascular diseases such as heart attack and stroke. According to multiple case studies, participants with lower grip strength were found to be diabetic and have high blood pressure.
Many fitness freaks ignore the concept of grip strengthening when setting up the workout plan. But, working on your grip strength can be a life-changer.
How do I test for my grip strength?
Grip strength can be measured with the help of many different instruments.
- Handgrip dynamometer: Hold the device with your arm perpendicularly, and press the grip measurement button with maximum force. For a better demonstration, watch this video.
- Weight scale: Use one hand to press the scale as hard as possible. Meanwhile, your heel of the hand should be on top of the scale, and fingers encircling the bottom. Video tutorials can be accessed here.
Types of grip strength
There are many types of grip strength, such as the crush grip, pinch grip, and support grip.
- The crush grip: This is the grip between your fingers and palm. This type of grip can be experienced while shaking hands or squeezing out any plastic bottles or cans.
- The pinch grip: This type of grip exists between your fingers and thumb. This can be further categorized into grip between individual fingers and with a thumb.
- The support grip: This grip manifests the ability of a person to hold onto something for some time, such as grocery bags, water cans, or luggage bags.
What are the quick ways to build grip strength?
The most effective way to build effective grip strength is by integrating it into your normal workout routine rather than treating it as a separate area of work.
Using the right set of equipment is usually the swiftest way to build grip strength.
How to improve grip strength by weight lifting hooks?
Weightlifting hooks can really improve grip strength in the best possible ways. It comprises of Velcro strap that stabilizes your wrist and will immediately start improving the grip strength.
These weight lifting hooks can take all the gripping load. It can effectively be used to prevent your hands from feeling extremely dreadful.
For people performing exercises like deadlift, row, or shrug, frequent use of weight lifting hooks will definitely improve your overall grip.
The main advantage of using weightlifting hooks is, perhaps, the ease of use. You can quickly loop the lifting grip portion around the bar. Weightlifting hooks hold the shape of the user most effectively. These hooks are long-term beneficial and give you a firm grip over time.
How to use weight lifting hooks?
Using a lifting hook is extremely easy. Simply slide your hand into the loop strap and wrap it around the base of your wrists while holding the metal hook in your palm. Once it is secured, the barbell or dumbbell can rest comfortably in the metal hook, allowing you to lift heavier weights confidently.
Are lifting hooks better than straps?
Before arriving at this conclusion, it is critical to understand the difference between the lifting hooks and the lifting straps.
If you are a person who wants to lift heavier weights and isolate a certain specific group of muscles, then weightlifting hooks should certainly be your go-to pick!
On the other hand, if you want to secure your weight holding ability and the versatility of the usage, then lifting straps is the preferable choice.
Smartly analyzing, coherent usage of both the equipment is an ideal option. If you really want to improve grip strength, build stronger forearms, isolate the target muscles, and enhance powerlifting, then the best way is to use hooks and straps both.
But again, it all depends on the individual fitness goals of the person.
Best grip strength exercises
The 7 best grip strength exercises that can garnish out the best results are as follows.
Lifting heavy weights can improve your grip strength considerably. Performing specific sets of deadlifts frequently will improve grip strength along with building muscle endurance.
This form of exercise is key to develop forearm strength. The specific movements performed in the zottman curl will have an impact on the muscles of the biceps and forearms.
This type of exercise means walking as many miles as possible while carrying weight. Once a person starts feeling lethargic, you may keep the weight down and take a break. And, start again!
EZ reverse curl
This form of workout really works for grip strength. Use an EZ-curl bar with a palms-down grip, keep your elbows in a position close to your rib cage and lift the weight for more impact. Perform a set of 10 to 12 reps. Rest 45 to 60 seconds, and repeat for two to three sets.
This form of exercise requires a lot of strength. Hence, over time it develops greater grip strength.
This form of exercise is the best way to develop grip strength. Use an overhead bar to hang yourself and keep your arms outstretched. Repeat it every 20 to 30 seconds.
This form of exercise will improve the strength of your fingers, wrists, and forearms. Acquire a press-up position with your hands placed shoulder-width apart. Then, raise onto your fingertips. Lower your body a little bit until your chest is an inch from the ground, then move up.
Developing grip strength is extremely important for an overall body strength, and to keep one's body and mind fit.
Enhancing your grip strength becomes immensely easier after using equipment like weightlifting hooks. All you need to do is plan a workout schedule, integrate the exercises that help develop a firmer grip, and start working!