How to increase hand grip strength – How to increase grip strength? The most complete guide

Фитнес-клуб для женщин — Женская территория

How to increase grip strength? The most complete guide

Good afternoon, fun hour, we are glad to see you with us! We open the first Friday of September with a cycle of interrogative and questioning notes. This means that for a whole month we will be analyzing “as-topics”. And the first one according to the plan is like an alcoholic 🙂 we have the next one – how to increase the grip strength.

The conversation will be detailed and detailed, so prick up your ears on the top of your head and listen carefully.

So, if everything is assembled, then let’s start broadcasting.

Grip strength: everything you need to know

How often do you work on your grip when you come to the gym? Once, twice a month, or maybe never at all? I am more inclined to believe that the latter option will be close to many. Just as young people very rarely train their legs (especially calves), so practically nothing falls into the classes to strengthen the grip. But here’s the bad luck: if you are a girl, then you probably want to have elastic and voluminous, well, or at least not flat buttocks. And to achieve this goal, you come to the gym and do not “fitness” – training with your own body weight, but strength work with weights. Surely, lunges with dumbbells and all kinds of traction (for example, Romanian) are also used.

So, at some point you reach the “handle” – the point at which your arms / hands are simply not able to withstand the required weight on the apparatus. In other words, your buttocks have just begun to receive the load, and your hands, or rather the grip, do not allow you to complete the workout at a high ideological level. You are unable to complete one more rep, let alone the remaining sets. The bottleneck in our example is the grip strength. It was she who became the factor holding back the volumetric growth of your buttocks.

If we shift this situation to numbers, then 90% young ladies from the gym walk with underdeveloped / underdeveloped gluteal muscles precisely because of the grip. How do you like this information? Sad, isn’t it? Surely you also fall into your booty 🙂 under these statistics. To break this vicious circle and give our wives (not a name) carte blanche for growth, we started this article. And further in the text we will analyze how to increase the grip strength and make the muscles (not only the buttocks) grow in volume.

All further narration on the topic of how to increase grip strength will be divided into subchapters.

Why develop grip strength?

If you still do not understand why to develop grip strength, then the following arguments will set you on the right path. Here they are:

  1. strong grip = taking more weights. There are a lot of “pulling” exercises in fitness / BB, for example, deadlift, Romanian deadlift, one-handed dumbbell row. In all of them, the grip plays an important role. You will be able to complete the first sets of exercises, but you need a developed grip to complete them all. The latter will allow you to progress in working weights;
  2. strong grip = better endurance. Doing more reps is another benefit of a strong grip;
  3. strong grip = better resistance to injury. Stronger muscles and connective tissue are more resistant to injury. Even if the latter do occur, the muscles recover faster and the athlete returns to training faster;
  4. strong grip = more muscle mass. This is another effect that a developed grip can have on an athlete’s condition / performance.


In addition to the rigidity of holding the projectile, a strong grip affects the proximal muscles and training of the nervous system. There are many mechanoceptors in the hands (disproportionately more than in other areas of the body), and as the grip increases, they learn, transmitting more and more nerve impulses to the brain. The connection, the brain-muscle channel, thickens, as a result of which (by recruiting more fibers) the athlete is able to take on more weights.

Who has the stronger grip, men or women?

Of course, in men, many of you are sure, but this is not entirely true. For example, take the average man, usually an office worker, and his wife (usually a “working” woman). On her life, a child, dragging bags from the store. And if you send them to the gym to perform grip exercises (with the norm of weights corresponding to the body weight of each), then the young ladies will demonstrate better results.

The whole trick is that the constant dragging of bags from the store, carrying a bucket of water when cleaning floors in an apartment and other household things – all this has a direct effect on the muscles of the forearms and the strength of the hands. Therefore, working women (for their complexion) have sufficient (very often exceeding male) grip strength.

Now let’s get down to …

Forearm muscles anatomy

In his previous notes, in particular this [Анатомия рук], we have already considered the issues of the arrangement of the forearms, but in the vein of the entire muscle group – the arms. Now we will consider only the segment called forearm, and only the muscle layer.

The forearm is the second largest segment of the upper limb. It extends between the elbow and wrist and is subdivided by layers of fascia, bone, and ligament into anterior (flexors, flexors) and posterior (extensors) regions. They are separated by a lateral intermuscular septum, an interosseous membrane, and have a deep fascia attachment along the posterior border of the ulna. The muscles of the anterior region are the flexors, in three layers.

The surface layer is represented by the following “elements”:

  • flexor of the wrist;
  • long palmar muscle;
  • radial flexor of the wrist;
  • round pronator.

The intermediate layer is represented by the superficial flexor of the fingers:

  • deep flexor of the fingers;
  • long flexor of the thumb;
  • square pronator …

Like it? Share with your friends!