What are the benefits of handgrip exercises? 2024

What are the benefits of handgrip exercises? In this Era since people are getting more aware of their health and fitness exercise has become an integral part of our lives.

Exercising is as important as a good nutritious meal is. This is why it is said that fitness exercise and food go hand in hand and you need to have a balance of both to be healthy throughout.

In the early Era. People indulged in activities such as farming and working in fields. That automatically included physical activities and helped with body strengthening.

But since during these times people are stuck with 9-5 office jobs it is important to have 30 minutes of daily exercising including handgrip exercises.

Why is exercising important?

Everyone knows that exercising is very beneficial for health. Various exercises can help in keeping all parts of our body strong and healthy.

But to do such exercises especially when it requires heavy weight lifting, your hand grip should be extremely strong. Have you ever heard of Hand Grip exercises?

If not, then through this article we will tell you about the benefits of this exercise. Hand grip exercise mainly strengthens the wrist.

Many times people focus on strength-based exercises or weightlifting exercises that cover all the body parts. But in turn, sometimes they forget to focus on their hand grip. This is why they are unable to master other forms of exercise.

You must have noticed that sometimes you feel extremely inertia. But when you start your workout, for example, weightlifting exercises like pull-up push up, etc. You feel that your hands shiver despite doing warm-ups, etc.

This usually happens due to a poor grip. If you focus on every other aspect of the workout but don’t focus on having a strong grip. There are high chances that you cannot do heavy forms of workouts that involve weight lifting.

This exercise is completely based on the fingers and thumb of your hands.

Once you master the art of having a strong grip. We can ensure that you can lift weights without any issues or damage to your body. Let us know in detail how to do the hand grip exercise and its benefits.

What is a hand grip exercise?

The hand grip is a finger exercise that strengthens the grip of your hands. The grip of your hands helps you to do other exercises like weight lifting and pull-up exercises etc.

The best part of the hand grip exercise is that you can do this exercise anytime and anywhere. Sounds amazing right?

If you’re wondering how to do this, we will discuss this in detail further in this article. Let us know in detail how to do this finger exercise.

How to do Hand Grip Exercise?

Hand grip exercises can be done by any person easily. You just need to buy a hand grip device, which you can easily buy either online or via local market shops. You can do the hand grip exercise for a longer time according to your capacity.

Let us know how to do it in the following steps

Warm up like this first,

Why warm up? Well before doing any exercise for that matter warming up first is the most crucial step. If you skip this, there are high chance that you might not be able to carry out your main exercise efficiently. If your body is stiff.

Hence before you jump on to the actual exercise don’t forget to do the warm-up first. In the case of doing the hand grip exercise, this is how you need to warm up.

Use the heating pad by gently pressing it on the area that has pain. After this, try massaging the area with oil, and lastly, wear a rubber glove and compress it with lukewarm water.

Finger lift

Keep the hands straight on the table with the palms facing down. Gently move each finger above the surface and bring it down. All the fingers and thumb can be raised to carry forward the movement.

Thumb extension

Put your fingers down simultaneously. Repeat this eight to 12 times with each hand which will create flexibility in your fingers.

Keep the arm straight on the table. Tie a rubber band on your hand such that it is at the joint of the fingers. Now, try to move your thumb as far away from the fingers as possible. Stay in this position for 30 to 60 seconds. There should be a gap of 48 hours between two workouts.

Thumb touch

Keep your hand in front, the wrist should be straight. Now without applying much force, touch the thumb by taking it on the tip of each finger. Touch the thumb one finger at a time and make the shape of the letter ‘O’ in English. Repeat this exercise four times with one hand.

Benefits: Doing this process helps increase the mobility of the thumb.

Types of Grip Strength Exercise

There are various types of grip-strengthening exercises that include-

Ball Squeeze Exercise
Crush Grip
Band Hand Extensions
Supporting Crush Grip
Open Crush Grip

The general way of doing the hand grip exercise is explained above in the article. You can do it in many other ways. The following are other types of exercises for grip strength that you can follow.

A powerful grip can affect your core

Hanging leg raise which is an abdominal exercise by far is considered the most effective exercise. And without a strong grip, it nearly becomes impossible to carry forward this exercise properly.

People who cannot grip for a long time to complete the set of hanging leg raises usually shift to other abdominal exercises like crunches or chair devices. Which are easier to do.

However, you must try having a strong grip that correlates to a strong body. And also helps in the improvement of your overall performance.

Breaking records

Generally, it is noticed that weightlifters who reach a plateau in their weight training focus on the strength and endurance of their grip. To boost their performance and break through the plateau. The grip is important for lifting and many weightlifters break personal records like deadlifts due to a strong grip.

Firm handshake

When you meet a person for the first time the most important and basic etiquette is known as a handshake. Which is a mark of greeting a person.

A strong handshake always leaves a strong impression on the person. It doesn’t take much to have a firm handshake. But recall the time when you shook hands with the person and felt like it had a grasp on it and was impressed.

This is not just intimidating but also an important part of having a strong grip.

Brain signals in the gym

When your grip has a significant load in the gym. Your brain immediately sends a signal through your body to brace for shock. And puts your body on alert to prevent injury.

There is a term known as “neural inhibition” in this condition. The brain senses that you lack the strength to support a certain position or lift a certain amount of weight. It causes all the muscles involved to shut down and hence protects you from injury.

Therefore if you don’t want this to happen while lifting weights or working out intensely in the gym. You must build stability in your arms, wrists, and hands to build strength and grip.

Hand grip exercise prevents injuries

This point might be new to many of our readers. But this is the major advantage of doing handgrip exercises that help in preventing injuries.

Let us understand this point with an example: without grip strength training, even your daily household chores will result in minor discomfort.

For athletes in sports and weightlifting. The poor grip of hands might cause severe conditions such as tennis elbow and carpal tunnel syndrome.

So how and why a strong hand grip can help prevent injuries?

Well, the concept is simple and discriminable actually, because strong muscles and connective tissues always help in preventing injuries. And hence, to get stronger muscles and connective tissues we must try conditioning them properly.

If you do not condition your forearm muscles and grip for mobility endurance and strength. The result can turn out to be hindering. Chronic repetitive motion injuries are common for athletes and workers.

Obstacle racers, golfers, and cross trainers can develop a similar problem. If they don’t train their grip and Forearms thoroughly.

The problem they may face could be a climber’s elbow or a golfer’s elbow. Which is the medical term known as epicondylitis. Which means the pain that you experience on the inside of your forearm and elbow.

Therefore the strength of one’s hand grip plays a major role in preventing injury and overall strength development.

Benefits of Hand Grip Exercise

Now that you know how to do the hand grip exercise you must also know the abundance of benefits it can have.

Below are the benefits of doing handgrip exercise

Strengthen Hands

To do weight lifting or any heavy exercise, the grip of your hands should be strong.

Hand grip exercises do a great job of strengthening your wrists, arms, and abdominal muscles. The person doing this hand grip exercise gets a lot of help while playing tennis.

Because during this time the power of your hands is used more. If you are into gymnastics or mountain climbing, a good hand grip can help you support your body weight.

Strengthens Muscles of Wrists and Arms

Doing the hand grip exercise puts more force on the areas around your arms and wrists. Which causes tension in the muscles, which makes them stronger.

By doing this exercise for at least 15 minutes daily, you develop the ability to hold more weight on the wrists and arms.

Strengthens Forearms

If you also want to strengthen your forearms i.e. lower part of the arm like bodybuilders. Then weight lifting or hand grip exercise is considered very beneficial for that.

Many people succeed in making biceps by going to the gym. But they are not able to bring a better look with more strength in the forearms.

At the same time, hand grip exercise not only makes your forearms strong and dynamic. But also helps a lot in giving an attractive look to the forearms.

If you try this regularly, you will feel the positive energy in your hands.

To do this exercise, you have to stop opening your wrist again and again, due to which the muscles of your entire hand get exercised.

Hand Endurance

By doing hand grip exercises, the ability to keep patience in your hands also increases. In a way, practicing this exercise also teaches you to be patient.

By using a hand gripper, you enable yourself to carry a load or something for a long time, as well as make yourself stronger to withstand the pressure.

Helps in Reducing Stress

This exercise can prove to be very effective for people living under stress. As well as people who get angry quickly.

It is believed that if you press the hand gripper when you are angry. Then you leave all the anger on the hand gripper itself. It calms your anger quickly and gives relief from stress.

Such people should keep the hand gripper with them. You can do this exercise anywhere and at any time. There are many types of grippers available in the market, which you can easily choose according to your preference.

Helps to Reduce Blood Pressure

According to research, hand grip exercise is also considered very effective in reducing blood pressure. If you are looking for an exercise to reduce blood pressure then this exercise is perfect for you.

Blood pressure patients can easily do this exercise by sitting at home. For this only hand, grippers are required, which are easily available in any market.

Increase Patience Hand Grip Exercise

Doing hand grip exercises also boosts your patience. If you carry things by hand holding your hands all day. But have not lost your grip even due to the fatigue of the day, then you have patience.

When you work your arm muscles during handgrip exercises. It becomes easier for you to perform activities that require you to apply a certain amount of grip for a certain amount of time.

Precautions While Doing Hand Grip Exercise

If you have recently started this exercise, then avoid doing it vigorously. This can cause pain in your fingers and thumb.

Following are the precautions that must be taken while doing the hand grip exercise

If you are troubled by bone-related problems such as arthritis or osteoporosis. Then in such a situation, consult a doctor once.
If there is pain in the hand or wrist, do it very slowly or avoid doing it.
Do not do hand grip exercises if there is a hand injury or fracture.
Do only the prescribed sets given by your trainer. Doing this for a long time can also cause pain in the hands.

The Right Way To Do Hand Grip Exercise

Many people also do this exercise incorrectly. Which can result in pain or muscle tension in the hands and palms. So you have to do this exercise with utmost caution.

Since you can do this exercise anywhere, hold the hand gripper tight. So that the gripper does not slip from the fingers while applying pressure on it.
While pressing down on the hand grip, do not force it too much. For this, slowly hold on to it and do it.
For this, press it with your right hand for 1 to 2 minutes and for the same time with your left hand.
If you are doing this to reduce blood pressure, then keep the pressure on the gripper for one to 2 minutes and then release it.

Conclusion

If you are a fitness freak but struggle a lot in the gym when it comes to lifting weights and other heavy exercises. Then one of the major reasons could be your wrist.

If your hands and wrist muscles are weak they may become a hindrance in your workout routine. Hence you need to start with hand grip exercises to create a great impact during your workout session.

Even if you don’t work out in the gym and don’t lift weights. Still, you must try doing hand grip exercises for a few minutes regularly to increase the strength of your hands and wrists. Most of the activities that we do in a day-to-day lifestyle involve hand movements and the lifting of various objects.

Also this exercise is very easy to do and doesn’t involve expensive tools or machines. You can easily purchase a hand gripper and start doing it yourself at home for a few minutes every day.

This exercise will be very beneficial for you if you do it the right way. However, it is important to note that in case you are troubled with any serious problem related to bones, internal muscle, or nerve injury then start this exercise only after consulting the doctor.

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What are the benefits of handgrip exercises?