Often when someone is talking about grip strength it is being referred to when shaking one’s hand, but it is so much more. On an everyday basis we rely on our grip whether it’s carrying groceries, playing sports, opening jars, weightlifting, or even walking the dogs. Grip strength is defined as the force applied by the hand to pull on or suspend from objects and is a specific part of hand strength (3). There is a limited amount of research that has been done, but a few studies have shown a direct correlation between grip strength and overall body strength (2, 4); as well as a direct correlation between grip strength and performance in weightlifting (1, 2).
Many times in the weight room you hear “my grip slipped,” or people say “I’m strong enough, I just don’t have the grip for it.” These should never be our excuses. A strong grip can help us complete our everyday daily task or help us finish our workouts without having to end them early due to grip strength fatigue. Here are three grips to be used in various athletic capacities.
The crush grip is the most common form of grip strength and is a dynamic movement that involves an object resting between your fingers and your palm with your hand closed. Crush grip is used when shaking one’s hand, crushing a soda can, cooking, and is often the main form of grip used in sport settings like wrestling, martial arts, baseball, etc.
How to train the crush grip: Climbing ropes (the thicker the better), towel pull-ups, grippers, squeezing tennis balls, weighted wrist curls, and sledge hammer work.
The pinch grip is typically the weakest of the three types of grip. It involves the fingers and the thumb with the hand open, the object often not touching against the palm. You see this form of grip when holding narrow objects like plywood and plates, and it is most commonly used by rock climbers.
How to train the pinch grip: Plate pinching (single or both hands), Hub Pinching (from the center of the plate), bouldering (form of rock climbing), and sandbag deadlifts (pinch the bag, do not grab handles)
The support grip is much like the crush grip but is more of a static movement with the fingers taking the blunt of the load and with the thumb acting more as a stabilizer. This grip is often used when carrying groceries, doing pull-ups, deadlifts, and any activity/exercise where you are holding an object for a longer period of time.
How to train the support grip: Hanging holds, fingertip push-ups, framer walks, and fingertip pull-ups.
References
1. Doyle, J., (2013). Exercises that Improve Hand grip strength.https://www.livestrong.com/article/340920-exercises-that-improve-hand-grip-strength/. Retrieved on June 9, 2014.
2. Fry, Ciroslan, D., Fry, M., Leroux, C., Schilling, B., and Chiu, L., (2006). Anthropometric and Performance Variables Discriminating Elite American Junior Men Weightlifters. Journal of Strength and Conditioning Research. 20(4):861-6).
3. Shea, J., (2010). The Importance of Grip Strength. https://www.apec-s.com/wp-content/uploads/2011/12/The-importance-of-grip-strength.pdf. Retrieved on June 10, 2014
4. Smith, T., Smith, S., Martin, M., Henry, R., Weeks, S., & Bryant, A., (2006). Grip Strength in Relation to Overall Strength and Functional Capacity in Very Old and Oldest Old Females.The Haworth Press Inc. pp 63-78
5. https://www.myfitnessstudio.co.uk/2010/07/the-importance-of-grip-strength/
Great work, Joseph! Thanks for sharing exercises to strengthen each type of grip!
I’m going to have to apply these things to workout! awesome information, learn something new everyday.
This article is exactly what I needed. I’ve been lifting weight since I was in the seventh grade, and now that im twenty four years old. I find it harder to increase on my max. Mostly because I suffer from a weaken grip due to sports and injury. Hopefully these hand and grip exercises will be exactly what I need to take me to the next level.
Thank you, Joseph Davis