There's a reason grip strength is so important: you need it for almost every activity. Not just in the gym, but also in everyday life. When you lift a box, move a chair, hold a pan, mop the floor, etc., you are calling on your grip strength. In this blog we share the five best exercises to improve your grip strength.
How often has the lack of grip let you down, for example during the bicep curl, deadlift or during daily movements such as lifting groceries? Good grip strength is not only essential for everyday life, it is also one of the fastest ways to ultimately lift more weight.
In fact, poor grip strength has been proven to be a predictor of shoulder health. A 2016 study published in the sports science journal Shoulder & Elbow concluded that there is a strong correlation between grip strength and lateral rotator strength.
When we talk about grip strength, we're not just talking about hand strength. Grip strength includes everything from the muscle at the elbow to the fingertips. But how can you best improve your grip strength? Below we have listed the best five exercises to improve grip strength.
The easiest way to load the forearms and improve grip strength is to lift heavy. And there is nothing better or more effective than deadlifts. Very simple: lift heavy things off the floor -in a safe way- and put them down again. Deadlifts work so well because of the variety of equipment you can use. You can use things like LMX. Challenge bags, LMX. Aqua bags, barbells etcetera.
2. Plate pinches
Performing plate pinches involves grabbing a standard Crossmaxx bumper plate with your fingers and squeezing it. The thicker the bumper plate, the more difficult the exercise becomes.
3. Canon ball grip hold
The Crossmaxx Canonball grip set has been specially developed for improving grip. This is a more advanced exercise so ideal if you are already more advanced in the other exercises.
4. Farmer Carry
The beauty of this exercise is that you can use any product or object, such as the Lifemaxx fixed dumbbells. The goal is to keep walking for as long as possible while carrying the weight. If you get tired you can put the weight down, rest for a while and start again. Simple, but effective!
5. EZ reverse curl
You take the LMX. Olympic EZ bar overhand and place your hands shoulder-width apart. Then stand up straight and let the bar hang in front of you, with your arms straight. Squeeze your biceps and move the bar up. Hold for a moment and then slowly return to the starting position.
In order to improve the grip strength as much as possible, it is advisable to perform the above exercises in a varied manner. This will result in improved stability throughout the body, increased injury resistance and improved athletic performance.