{"id":44314,"date":"2022-06-30T22:57:00","date_gmt":"2022-06-30T22:57:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44314"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-improve-grip-strength","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/","title":{"rendered":"How To Improve Grip Strength Even If You Are No Ninja Master"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Why_Improve_Grip_Strength\" >Why Improve Grip Strength?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Overall_Strength\" >Overall Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Mobility\" >Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Cognitive_Function\" >Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Bone_Mineral_Density\" >Bone Mineral Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Better_Heart_Health\" >Better Heart Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Measure_Grip_Strength\" >How To Measure Grip Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Improve_Grip_Strength_For_Deadlift\" >How To Improve Grip Strength For Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Do_Barbell_Shrugs\" >How To Do Barbell Shrugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Do_Behind-The-Back_Barbell_Shrug\" >How To Do Behind-The-Back Barbell Shrug<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Improve_Grip_Strength_For_Push-Ups\" >How To Improve Grip Strength For Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Perform_Finger_Pushups\" >How To Perform Finger Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Improve_Grip_Strength_For_Climbing\" >How To Improve Grip Strength For Climbing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Using_Grip_Tools_Like_A_Grip_Strengthener\" >Using Grip Tools Like A Grip Strengthener<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Climbing\" >Climbing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#How_To_Improve_Your_Grip_Strength_Recommended_Exercises\" >How To Improve Your Grip Strength: Recommended Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Dead_Hang\" >Dead Hang<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Reverse_Bicep_Curls\" >Reverse Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Farmers_Walk_Exercise\" >Farmer\u2019s Walk Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#Simple_Ways_On_How_To_Improve_Grip_Strength_At_Home\" >Simple Ways On How To Improve Grip Strength At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to strength training, most people are often focused on nailing the correct technique and getting it done. This is not a bad thing, as that is what the regimen calls for. But most people neglect to build a firm grip, a foundation for most strength training exercises. You may not know that you need a strong grip to help you with most of these exercises, such as deadlifts. Additional benefits may include a firm handshake and increased strength to do common tasks such as opening tight jars. With this in mind, how do you build grip strength? Today we will look at the different ways to improve grip strength and the associated benefits.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Improve_Grip_Strength\"><\/span><b>Why Improve Grip Strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When most people think of building grip strength, they perhaps imagine increasing their grip <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">mass<\/a> until they get bulky Popeye hands. But that is not the case, so relax. When you start exercising to build grip strength, you only improve strength, not mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over the last few years grip strength has been used as a biomarker of an individual\u2019s current health status. Most research supports a cross-sectional association between grip strength and other muscle actions of healthy individuals and adults with pathology (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6778477\/#:~:text=They%20determined%20that%20grip%20strength,stroke%20(hazard%20ratio%201.09).\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that improving grip strength can be used as a biomarker or <a href=\"https:\/\/betterme.world\/articles\/jump-rope-vs-speed-rope\/\">health indicator<\/a> of the following aspects:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overall_Strength\"><\/span><b>Overall Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grip strength is one of the best indicators of your overall <a href=\"https:\/\/betterme.world\/articles\/power-exercises\/\">body strength<\/a>. However, this may not apply to every individual. You can only validate this by measuring your grip and leg strength for more accurate results (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mobility\"><\/span><b>Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When most people think of mobility, they immediately think of moving around, focusing more on the lower body muscles. But interestingly, grip strength can also be used as a biomarker for mobility. It magnifies mobility, especially among individuals with physical limitations (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47250 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207688.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cognitive_Function\"><\/span><b>Cognitive Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Individuals who work on improving their grip strength have a decreased risk of thinking problems as they age (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, they score better on tests of processing speed, working memory, and verbal ability (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bone_Mineral_Density\"><\/span><b>Bone Mineral Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor grip strength has been correlated with low bone <a href=\"https:\/\/betterme.world\/articles\/dance-for-mental-health\/\">mineral density<\/a>. Bone mineral density is a biomarker indicating how strong your bones are. Individuals with a low bone mineral density have an increased risk of bone-related conditions like osteoporosis, hip fractures, and fragility fractures (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Osteoporosis makes your bones thinner, while fragility fractures occur from a fall of standing height or less (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\">Wide Grip Push Ups Muscles Worked And Proper Technique<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Heart_Health\"><\/span><b>Better Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Improved grip strength has been associated with various <a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\">health<\/a> outcomes and an improved prediction of various respiratory and cardiovascular diseases. In addition, most evidence suggests that grip strength can be used as a biomarker for heart health (<\/span><a href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/why-grip-strength-is-important-even-if-youre-not-a-ninja-warrior\/2016\/06\/07\/f88dc6a8-2737-11e6-b989-4e5479715b54_story.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to WebMD, a study of 140, 000 individuals showed that decreased grip strength was linked to declining heart health (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). For every 11-pound decrease in grip strength, the researchers discovered (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 7% increase in the risk of having a heart attack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 9% increase in the risk of having a stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 16% increase in deaths from any cause<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 17% increase in death from heart disease<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, a 2018 study determined a strong relationship between grip strength and cardiovascular mortality. The researchers determined grip strength to be a more powerful predictor of cardiovascular mortality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5939721\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The findings associated grip strength with all-cause mortality, stroke, and myocardial infarction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5939721\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Measure_Grip_Strength\"><\/span><b>How To Measure Grip Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you start improving your grip strength, it would be best to measure your current grip strength reading. Typically, grip strength is measured using an instrument called a dynamometer. When <a href=\"https:\/\/betterme.world\/articles\/farmers-walk-benefits\/\">measuring<\/a> your grip strength using a dynamometer, you are required to follow these steps:\u200c<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arm with your elbow bent and positioned at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the dynamometer as hard as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not jerk but apply grip force in a smooth and controlled motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat twice over three times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your grip strength will be the average of the three readings.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47241 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207692.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Improve_Grip_Strength_For_Deadlift\"><\/span><b>How To Improve Grip Strength For Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The deadlift is one of the essential weight lifting <a href=\"https:\/\/betterme.world\/articles\/rack-pull-benefits\/\">exercises<\/a> for increased strength in your upper and lower back, hips, hamstrings, and glutes. However, it demands a firm grip. That said, strengthening your grip will make this form of weight lifting more manageable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most recommended ways of improving your grip strength for the deadlift is performing barbell shrugs. The shrug exercise helps you work on your grip as it further works your deltoid <a href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\">muscles<\/a> (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/strength-training-building-shoulder-back-muscles\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 The difficulty of this exercise is that it makes your muscles experience fatigue rapidly (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/strength-training-building-shoulder-back-muscles\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved grip strength comes by increasing the duration you hold onto the barbell when doing these shrugs.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207686.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Barbell_Shrugs\"><\/span><b>How To Do Barbell Shrugs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Again, barbell shrugs seem easy to perform, but they are demanding. In addition, due to the increased muscle fatigue that comes with the exercise, you may end up disrupting your form, meaning you risk injuring yourself and not working on your grip strength. Here are the correct steps to guide on how to do barbell shrugs (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/strength-training-building-shoulder-back-muscles\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing and hold the bar in an overhand grip with your hands just outside your thighs. Keep your back straight and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your shoulders towards the ceiling and hold at the top of the movement for one or two seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower to the starting position. Remember to keep your shoulders back and elbows straight throughout the exercise.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47243 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207694.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Behind-The-Back_Barbell_Shrug\"><\/span><b>How To Do Behind-The-Back Barbell Shrug<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some individuals who aim at further challenging themselves often opt to perform the behind-the-back barbell shrug. As the name implies, you perform the shrugs behind your back. It would be best to consult your trainer before adding this exercise to your routine due to its associated injury risk. However, if they give you the green light to perform it, here are the steps to follow:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and hold the bar using both hands behind your back. This barbell shrug variation further targets the middle traps as it focuses slightly more on this area, in addition to your upper traps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this stance for a few seconds before releasing. Again, remember to engage your abdominal muscles to work your core further and keep your back straight. Similarly, avoid stressing your shoulders or upper back as it may result in pain and aches.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47247 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207685.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Improve_Grip_Strength_For_Push-Ups\"><\/span><b>How To Improve Grip Strength For Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Push-ups are a staple in most exercise programs, thanks to their many benefits. For example, they help you burn calories for weight loss and protect your lower back and shoulders from injuries. Similarly, they improve your athletic performance, endurance, flexibility, balance and posture (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-push-ups\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But to reap these benefits you must maintain the proper push-up form, which demands grip strength. Evidence suggests that you can use finger push-ups to improve your grip strength (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2005\/oct\/08\/healthandwellbeing.shopping1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). According to The Guardian, finger push-ups can help improve finger and wrist strength (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2005\/oct\/08\/healthandwellbeing.shopping1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">Functional Fitness: What It Is And Why You Need To Practice It<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_Finger_Pushups\"><\/span><b>How To Perform Finger Pushups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember that you only increase finger, wrist, and grip strength for push-ups when you maintain the correct finger push-ups form. Do them this way (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2005\/oct\/08\/healthandwellbeing.shopping1\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a full plank position with your arms fully stretched, palms flat and underneath your shoulders, feet together or slightly apart, while resting on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your fingers, bend your elbows, and then press your hands firmly together while touching the pads of your fingertips with the palm. Remember to keep your back straight and weight evenly distributed throughout your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the tension between the fingertips to arch the fingers out so that only the pads touch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the tension as you open.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 15 to 20 reps daily. After a week, you can expect to open jars quickly, thanks to your firmer grip.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47240 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207691.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Improve_Grip_Strength_For_Climbing\"><\/span><b>How To Improve Grip Strength For Climbing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having a strong grip helps you in many ways, besides helping you lift heavier weights. Additionally, it helps you easily do compound movements and increases your endurance when performing outdoor activities like rock climbing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best methods of increasing grip strength for rock climbing include:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Using_Grip_Tools_Like_A_Grip_Strengthener\"><\/span><b>Using Grip Tools Like A Grip Strengthener<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is one of the easiest methods to increase your grip strength. In addition, it makes daily activities more straightforward, such as holding onto things without dropping them or opening door knobs (<\/span><a href=\"https:\/\/www.webmd.com\/osteoarthritis\/ss\/slideshow-hand-finger-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). So, when training with a grip strengthener (<\/span><a href=\"https:\/\/www.webmd.com\/osteoarthritis\/ss\/slideshow-hand-finger-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto a softball in one of your palms and squeeze it as hard as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds before releasing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 15 times before switching hands. You can do this exercise twice or thrice a week while resting for 48 hours between the sessions. It would be best to avoid this exercise if your thumb joint is damaged.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Climbing\"><\/span><b>Climbing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you heard it right. You also improve your grip strength for rock climbing by climbing. It is the fastest way to increase your grip strength for this activity.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can talk to your trainer and enroll in one climbing course to perform it at least once a week. Besides improving your grip strength, this activity will also work your core, shoulders, and back.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47245 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Improve_Your_Grip_Strength_Recommended_Exercises\"><\/span><b>How To Improve Your Grip Strength: Recommended Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Evidence also suggests performing a few grip strengthening exercises for increased grip strength. Some of these exercises include (<\/span><a href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/why-grip-strength-is-important-even-if-youre-not-a-ninja-warrior\/2016\/06\/07\/f88dc6a8-2737-11e6-b989-4e5479715b54_story.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dead_Hang\"><\/span><b>Dead Hang<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dead hang exercise is loved for its benefits in toning different muscle groups. It targets and strengthens your upper back, core, forearms, shoulders, hand and wrist flexors. Unfortunately, people confuse between dead hangs and pull-ups despite the two being entirely different.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of their differences lies in their movement pattern. A dead hand is an isometric exercise that bounds you in a passive hang. Conversely, a pull-up requires your shoulder and elbow joints to hinge as you lift your body through a range of motion (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/dead-hang-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more insight take a look at their movement pattern or how to perform the dead hang exercise (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/dead-hang-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with a full overhand grip. Make sure the grip is at a shoulder-width distance or slightly wider. Note; you can stand on a firm flat bench or a plyometric box if you cannot grab the pull-up bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step off of the bench or plyometric box and let your legs hang. As you do this, try to keep your legs and arms long but slightly bent at your elbows. Similarly, remember to tuck your pelvis, bring your ribcage down, and keep your spine and pelvis in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abdominal muscles and clench your glutes during the hang. Slowly rotate your shoulders outward to work your lats. Make sure your shoulder blades are upwardly rotated away from your spine and that your chin remains tucked throughout the exercise. This marks the starting point of all your reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a strong grip and tension throughout your body to prevent swinging that disrupts your form. Hold in this stance for your instructed or desired length of time. Stop when you experience pain, discomfort, or extreme fatigue.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47246 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207690.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Bicep_Curls\"><\/span><b>Reverse Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The other exercise you can do to improve your grip strength is the reverse bicep curl exercise. It uses a different grip style than the typical bicep curl exercise, effectively building grip strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, evidence shows it improves grip strength and performance by activating the brachioradialis muscle in your forearm. As a result, it boosts the performance of upper body exercises such as the pull-up, bench presses, and deadlifts (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/reverse-curl-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This bicep curl variation can also be used to build muscle if performed correctly. The correct steps to follow when performing a reverse bicep curl are as follows (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/reverse-curl-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a barbell, pair of comfortable dumbbells, or an EZ-curl bar with an overhand grip. Stand with your feet at a hip-width distance and maintain a slight knee bend. Position your hands slightly wider than your hips and shoulders over your hips. Again, maintain a tall posture and a neutral head and neck. Remember to keep your chin tucked throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribute your body weight evenly, and then grip the floor with your feet to increase stability. Keep your arms long but with a slight bend at your elbows. Similarly, maintain a comfortable grip and a neutral wrist position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rotate your shoulders outward to engage your lats and upper back muscles further. Similarly, brace your core and pre-tension your shoulders and hips. This stance marks the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While maintaining your upper arms in a still position, squeeze your biceps and begin to bend your elbows. Bend them to touch your upper arms. The EZ-curl bar should finish close to your shoulders but without contacting your shoulders. Squeeze your biceps and pause at the top of the movement for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your upper arms still, slowly straighten your elbows to return to the starting stance. Come to a complete stop at the bottom of the movement and then perform another repetition.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47244 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Farmers_Walk_Exercise\"><\/span><b>Farmer\u2019s Walk Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The farmer\u2019s walk is a full-body workout where you hold free weights at your sides while walking. It helps improve grip strength as you must correctly hold weights throughout the movement. To perform it (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/farmers-walk-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand between two dumbbells with their handles aligned with the middle of your feet. Be sure to stand upright with feet at a shoulder-width distance and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly, tuck your chin, and position your shoulders directly over your hips with your head and neck in a neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, breathe deeply and lower to grab the dumbbells with a neutral grip and palms facing inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself to a stand by straightening your hips, knees, and ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a tight upper back and firm grip, then rotate your shoulders outward to engage your lats. This marks the starting point of all reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start walking forward in a straight line by taking normal strides. Maintain a straight back and strong grip and use a normal heel-to-toe walking pattern.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop and lower your dumbbells after walking for 30 to 60 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\"><img decoding=\"async\" class=\"aligncenter wp-image-47242 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693-1024x576.png\" alt=\"how to improve grip strength\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207693.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_Ways_On_How_To_Improve_Grip_Strength_At_Home\"><\/span><b>Simple Ways On How To Improve Grip Strength At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Besides the discussed techniques above, there are simple tips for increasing your grip strength. Interestingly, you may have been doing most if not all of these tips without knowing that they improve grip strength. They include (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-grip-strength-how-to-measure\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeezing a stress or tennis ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoveling snow instead of using a snow blower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash your car by hand instead of taking it to the car wash.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a push lawnmower instead of a riding lawn mower to cut grass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrying groceries to your car instead of pushing them in a cart or driving up and having them loaded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opening your garage door manually instead of using an electric garage door opener.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raking leaves instead of blowing them.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Improving your grip strength is paramount, even if you are not a ninja warrior. It is paramount because it is a biomarker for mobility, overall strength, bone mineral density, and heart health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most guides on how to improve grip strength recommend doing grip strengthening exercises like finger push-ups, dead hangs, farmer\u2019s walk exercises and reverse bicep curls. However, it would be best to talk to a professional for better guidance before changing your workout plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Improve_Grip_Strength\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to strength training, most people are often focused on nailing the correct technique and getting it done. This is not a bad thing, as that is what the regimen calls for. But most people neglect to build a firm grip, a foundation for most strength training exercises. You may not know that [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":44315,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-44314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Improve Grip Strength Even If You Are No Ninja Master - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Improve Grip Strength Even If You Are No Ninja Master\" \/>\n<meta property=\"og:description\" content=\"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"How To Improve Grip Strength Even If You Are No Ninja Master\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\"},\"wordCount\":2660,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to strength training, most people are often focused on nailing the correct technique and getting it done. This is not a bad thing, as that is what the regimen calls for. But most people neglect to build a firm grip, a foundation for most strength training exercises. You may not know that you need a strong grip to help you with most of these exercises, such as deadlifts. Additional benefits may include a firm handshake and increased strength to do common tasks such as opening tight jars. With this in mind, how do you build grip strength? Today we will look at the different ways to improve grip strength and the associated benefits.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Improve Grip Strength?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When most people think of building grip strength, they perhaps imagine increasing their grip <a href=\\\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\\\">mass<\/a> until they get bulky Popeye hands. But that is not the case, so relax. When you start exercising to build grip strength, you only improve strength, not mass.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Over the last few years grip strength has been used as a biomarker of an individual\u2019s current health status. Most research supports a cross-sectional association between grip strength and other muscle actions of healthy individuals and adults with pathology (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6778477\/#:~:text=They%20determined%20that%20grip%20strength,stroke%20(hazard%20ratio%201.09).\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research has shown that improving grip strength can be used as a biomarker or <a href=\\\"https:\/\/betterme.world\/articles\/jump-rope-vs-speed-rope\/\\\">health indicator<\/a> of the following aspects:<\/span>\\r\\n<h3><b>Overall Strength<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Grip strength is one of ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\",\"name\":\"How To Improve Grip Strength Even If You Are No Ninja Master - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How To Improve Grip Strength Even If You Are No Ninja Master\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\",\"name\":\"R. Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Improve Grip Strength Even If You Are No Ninja Master - BetterMe","description":"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Improve Grip Strength Even If You Are No Ninja Master","og_description":"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.","og_url":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"How To Improve Grip Strength Even If You Are No Ninja Master","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/"},"wordCount":2660,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to strength training, most people are often focused on nailing the correct technique and getting it done. This is not a bad thing, as that is what the regimen calls for. But most people neglect to build a firm grip, a foundation for most strength training exercises. You may not know that you need a strong grip to help you with most of these exercises, such as deadlifts. Additional benefits may include a firm handshake and increased strength to do common tasks such as opening tight jars. With this in mind, how do you build grip strength? Today we will look at the different ways to improve grip strength and the associated benefits.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Why Improve Grip Strength?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When most people think of building grip strength, they perhaps imagine increasing their grip <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">mass<\/a> until they get bulky Popeye hands. But that is not the case, so relax. When you start exercising to build grip strength, you only improve strength, not mass.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Over the last few years grip strength has been used as a biomarker of an individual\u2019s current health status. Most research supports a cross-sectional association between grip strength and other muscle actions of healthy individuals and adults with pathology (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6778477\/#:~:text=They%20determined%20that%20grip%20strength,stroke%20(hazard%20ratio%201.09).\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research has shown that improving grip strength can be used as a biomarker or <a href=\"https:\/\/betterme.world\/articles\/jump-rope-vs-speed-rope\/\">health indicator<\/a> of the following aspects:<\/span>\r\n<h3><b>Overall Strength<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Grip strength is one of ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/","url":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/","name":"How To Improve Grip Strength Even If You Are No Ninja Master - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What is the best way on \u2605 HOW TO IMPROVE GRIP STRENGTH? \u27a4 Find out in this read, including how to measure your grip strength and associated benefits.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_371116841.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/how-to-improve-grip-strength\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"How To Improve Grip Strength Even If You Are No Ninja Master"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736","name":"R. Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=44314"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44314\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/44315"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=44314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=44314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=44314"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=44314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}