How to Improve Your Grip Strength

Unless you’re deep into the world of optimization, you might not know how to improve your grip strength, or why that's even important. Sure, toting around your grocery bags can be testing if you’re struggling to remember where you parked, but otherwise, you're probably not picking things up and thinking ‘Wow, I wish I gripped that a bit harder.’

Yet, as UK-based physical trainer Ben Dillon (founder of the Myo Room and an expert at Exercise With Style) explains, there’s more to grip strength than you’d think.

What does ‘grip strength’ really mean?

“Grip strength is defined as the force exerted by the muscles in the hand and forearm to hold onto an object,” explains Dillon. Those muscles include the biceps brachii and brachioradialis; triceps brachii, the flexor carpi radialis and flexor carpi ulnaris; extensor carpi radialis and extensor carpi ulnaris muscles. But what does this motley collection of muscle fibers actually do?

“These muscles work together to control the hand’s ability to grip and hold objects of different shapes and sizes, from small objects such as coins to large objects such as a basketball,” says Dillon.

Why is grip strength important in the gym?

In short, grip strength is important during your workout so that you don’t injure yourself. Deadlifts, pull-ups and kettlebell swings (for example) might not go so well if you’re not able to hold them tight. But good grip strength is also crucial for improving performance and increasing overall strength for exercises like deadlifts, pull-ups, chin-ups, and rows.

“Stronger grip strength allows for better control and stability when performing exercises that place stress on the hands, wrists, and forearms, reducing the risk of overuse injuries or strains,” he says.

How can good grip strength help with your daily routine?

“Having good grip strength can have a positive impact on day-to-day activities, as it allows for better control and stability in many everyday tasks, including carrying objects, opening jars and bottles, DIY tasks, typing, and general outdoor activities such as gardening,” says Dillon.

Dillon goes on to point out that a strong grip allows for better control when carrying objects. reducing the risk of dropping or spilling items and can reduce the risk of hand and wrist strain from extended computer use (you know who you are). “Using hand tools, painting, or hanging pictures, with good grip strength will help reduce the risk of hand fatigue and injury,” he adds.

What’s more, studies have found that the better your grip strength, the less likely you are to develop neurological illnesses.

Is there a way to test my grip strength?

Why in fact, yes, there is. Typically that's a test your doctor would perform. “The grip strength test is a simple test used by doctors to assess a patient's grip strength, which can be an indicator of overall hand function and mobility,” Dillon says. “In the case of a suspected stroke, the grip strength test can be used to assess the function of the affected hand and determine the severity of the stroke.” But outside of medical evaluation, a good way to test your own grip strength might be to hang from a pull-up bar for as long as you can.

There’s a lot you can do, and they don't require altering your gym or home routine that much.

In the gym:

Deadlifts: “Deadlifts are an effective exercise for improving grip strength as they require a firm grip on the barbell to lift heavy weight,” says Dillon. “To perform deadlifts, stand with your feet hip-width apart, bend down and grasp the barbell with both hands, keeping your arms straight. Lift the bar to hip height and then lower it back down to the ground.”

Farmer’s walks: “Farmer’s walks are another great exercise for improving grip strength. To perform this exercise, grab two heavy weights (dumbbells, kettlebells, or sandbags) and walk around the gym for a set distance or time,” says Dillon. “The weight of the weights and the duration of the walk can be gradually increased over time to challenge your grip strength.”

At home:

Towel squeezes: “Find a hand towel and roll it up tightly. Hold the towel with both hands and squeeze as tightly as you can. Hold for a count of five, then release. Repeat for several repetitions. This exercise helps improve grip strength in the hands and forearms, and can also increase grip endurance.”

Hand walks: “Start in a standing position with your arms at your sides,” Dillon says. “‘Walk’ your hands forward, keeping your feet in place, until you are in a push-up position. Then walk your hands back to the starting position. Repeat for several repetitions. This exercise targets the muscles in your hands, forearms, and arms, all of which are involved in grip strength.”

Grip-focused gear

For an even easier gig, investing in the right tools can help you slip in some grip work without stealing time from your favorite lifts.

One of our go-to physical trainers Sam Laurence is a big fan of hand grippers and Fat Gripz. The former, he says “are perfect for cranking up dumbbell and barbell lifts.” The motion of squeezing and releasing the tool is designed to fire up your fingers and forearms. You could even do this while sitting down watching TV.

This story originally appeared in British GQ.