One firm handshake usually makes a good first impression, but there's more to your footprint than conveying confidence and trustworthiness. Science points to a stronger handshake as an important key to overall strength and longevity . The strength of your handshake even indicates heart health, according to research.
Although it may seem like a small part of your body's total strength, grip strength (as this handgrip strength is called) is a fundamental component of physical fitness, linked to injury prevention as well as a reliable reference point for many aspects of health and functional independence as we age.
Stronger grip muscles help stabilize the wrists, reducing the risk of strains and injuries during daily activities and physical exercise. Tasks such as carrying groceries, opening doors and pots, and even getting up from a chair require adequate grip strength. A stronger grip also allows for more progressions in physical training, increasing the ability to get stronger by allowing people to lift more weight and perform more repetitions.
Professional sports prioritize grip strength training for obvious reasons (like holding a bat or ball), but it's rarely considered a staple in general fitness programs. To help you get a better understanding of how your hands are performing, check out the following roadmap for assessing and strengthening your grip strength at home.
What makes up grip strength?
Grip strength refers to the force generated by the muscles of the hand and forearm to grasp and hold objects and has three different aspects:
- Crushing force : how strong you can grip with your fingers and palm;
- Support force : refers to your ability to hold something or hang on to something;
- Pinch force : how firmly you can pinch something between your fingers and thumb.
How to assess and track your grip strength at home
In clinical settings, a handheld dynamometer measures grip strength by evaluating the force applied when squeezing its handle.
The device provides a quantitative assessment typically expressed in units of force, such as pounds or kilograms.
To test your grip strength at home without a dynamometer, use a bathroom scale or a tennis ball to get approximate, trackable measurements.
Tightness test on the scale
Standing, hold the scale with both hands, one on each side of the device, with your palms on top and your fingers curled under the sides. Press for five seconds.
Then perform the test using only one hand at a time. Repeat with both hands and again with each hand. Record your high scores for both left and right hands. Watch this video (in English) for a demonstration.
Tennis ball grip test
In a relaxed, seated position, hold a tennis ball in one hand and squeeze it as hard as you can for five seconds. Repeat three times with each hand, resting for 30 seconds between repetitions. A tighter grip will result in a firmer grip that you can maintain for longer. Compare how tight you can hold the ball with each hand.
These simple tests can give you a rough estimate of your grip strength. To track your progress over time, write down the date and your observations about your grip during the tests. Reassess your grip strength periodically every two to four weeks to monitor improvements and adjust your training program as needed.
Be patient and consistent with your training efforts as improvements can take time. And remember: Before starting any new exercise program, consult your doctor. Stop immediately if you feel pain.
Exercises to strengthen your grip
Improving grip strength involves incorporating specific exercises to address all three aspects of grip strength. Below, exercises for each aspect are described, ranging from basic exercises to advanced progressions.
Incorporate exercises appropriate for your current strength level into your training routine three to five times a week, allowing rest between sessions to facilitate recovery and muscle growth.
Crushing Strength Exercises
The tennis ball squeeze test mentioned above can also be used as a basic strengthening exercise. You can increase the difficulty by increasing the squeeze duration and number of repetitions.
1. Rotation with a wooden stick
Sitting or standing, hold a wooden stick, stick, or rolling pin with your palms facing down. Moving your wrists alternately, rotate the wooden stick so that it rolls inside your hands in one direction for 15 to 30 seconds and then in the other.
To make the exercise more challenging, speed up the rotation. You can also perform this exercise with your palms facing up as a variation. Do two to three sets of 10 to 15 repetitions, resting between them.
2. Wrist flexion
Sit on a bench or chair with your forearms resting on your thighs, palms facing up, and wrists hanging over your knees. Hold a light dumbbell weighing up to 2 kg in each hand with a reverse grip. The weight should be enough for a gentle challenge, but it shouldn't feel like a strain.
Curl the weights upward by flexing your wrists, bringing the dumbbells toward your body. Lower the weights slowly with control, feeling the stretch in your forearms. Perform two to three sets of eight to 12 reps, resting between sets.
Supportive Strength Exercises
1. Farmer's Walk
Hold a dumbbell weighed appropriately for your fitness level in each hand. Keep your shoulders back and down, chest up, and core engaged. Walk forward with controlled steps, maintaining an upright posture. Aim for a distance of 30 to 40 steps or for a set duration, such as 30 to 60 seconds. Rest and repeat once or twice.
2. Hanging in suspension (dead hangs)
Find a sturdy hanging bar or pull-up bar that allows you to hang without your feet touching the floor. Hold the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended, engaging your shoulder muscles.
Hold the position for as long as possible, aiming for 15 to 30 seconds to start. Gradually increase the duration over time. Rest and repeat once or twice.
Pinch Strength Exercises
1. Paper pinch
Place a piece of paper on a table or other flat surface. Spread your fingers and thumb wide and hold the paper with all five fingers. Keeping your fingers and thumb as straight as possible, apply downward pressure while pinching all five fingers together, scrunching the paper.
Repeat the movement until you have crumpled the paper into a tight ball. Add more sheets of paper to increase the difficulty. Repeat two to three times with each hand.
2. Plate Weight Pinch
While standing, hold a light 2 to 5 kg plate at your side (it can also be a weight plate). Pinch the edge of the plate with just your fingers and thumb. Hold for 30 seconds. Repeat with the other hand. Do two to three alternating sets. To increase the difficulty, increase the weight or duration. If you don't have a plate or weight plate when you do the exercise, you can use the end of a dumbbell, holding it with your fingertips and thumb.
In addition to targeted training, by emphasizing a strong grip in any exercise that requires you to hold something, such as dumbbell training, you can develop grip strength. By understanding the importance of this strength and incorporating it into your daily life and fitness routine, you will not only strengthen your handshake, but also achieve new levels of strength and overall vitality.
Source: CNN Brasil

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