How to Do Hand Grip Exercises with Grip Strengthener

Basic introduction on hand grippers?

Hand gripper or hand grip strengthener; is the best way to strengthen your grip. One can't go wrong with a pair of hand grippers because they provide you with the best approach to grip strengthening.

Grip strengtheners are available in different shapes and sizes, along with different levels of resistance. Thus, everyone from beginners to experts can use grip strengtheners as per their current potential. However, beginners should start with the adjustable hand gripper. This type of hand gripper comes with padded handles and resistance level ranges from 10kg-60kg. It is adjustable as per your current hand strength. Hand grippers should be used in sets and reps for optimal outcomes.

After developing some sort of grip strength, you can use heavy-duty hand grippers with greater resistance from 100lb to 300lb.

Step-by-step grip strengthening exercise

Step 1

Keep one handle of the hand grip strengthener against your palm and start the squeeze and release exercise. Wrap around your fingers through the handle, and squeeze them with your highest potential. Stand by this position for minimum of 5 seconds, then gradually release your grip. Do this in 2 sets with 10 reps, and gradually increase the number of sets over the weeks.

Step 2

Hold a grip strengthener between your fingers and the palm of one of your hands, all of the fingertips must be at the farthest distance. This posture of your fingers will help you to perform a reverse squeeze exercise. Next, close the grip with both hands. Next, get supported by your other hand, then release the grip as slowly as possible.

To get the optimum outcome initiate with two sets of five reverse squeezes per hand, then increase the number of sets over the week when you get stronger.

Step 3

Keep your hand grip against the palm, and place the tips of your fingers on the finger buttons. Next, curl your fingers one by one towards the palm to close all the springs, and gradually relax your grip. You can add challenges to this exercise by curling one of your fingers for one time.

In the beginning, you just can start with just a single set of 10 finger curls per hand. Do this one hand at a time for better output.

What are the benefits of hand grip exercises?

Grip strength or grip endurance has a large number of benefits. Let's check them below.

Increase muscle strength: Different types of hand grip exercises aid in boosting hand and forearm strength. When you open and close your fingers with a significant level of resistance of a hand gripper, you gradually increase the muscle mass of your hand and thereby increase your grasping ability.

Increase endurance & resistance to pain: When you include hand grip exercises in your daily exercise routine, it will help you to develop muscle endurance and good resistance to pain from muscle aches or sprains.

Improve dexterity: Hand dexterity increases our productivity. So another benefit of doing grip strengthening exercises with a grip strengthener is improved dexterity. You can improve the dexterity of your upper limbs through hand-strengthening workouts. It will help you to develop a better range of motion and flexibility of your hand and fingers.  

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Created on Apr 3rd 2023 06:28. Viewed 163 times.

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