hand-grip

Different Types of Grips and How to Train Them

Different Types of Grips and How to Train Them. In most workout routines, grip strengthening is one of the most overlooked training. Every day, we are faced with activities that use our grip strength like opening a bottle of water or even as simple as holding a handrail. If we fail to do even the simplest of things because we have a weak grip strength, you can kiss the joy of being independent goodbye.

Most sports require a great amount of grip strength as well. Studies have shown that a good grip strength means a strong and resilient upper body. Good grip strength can also help prevent injuries in the arm and forearms as well as improve the performance of athletes no matter what sport they play.

Different Types of Grip

A lot of people may not know this but there are actually different types of grips. Each grip requires different training in order to build power. Grip strength can be categorized into four types:

  1. Pinch Grip

If the crushing grip is the grip between your fingers and your palm, the pinch grip lies in between the four fingers and the thumb. The most obvious example of the pinch grip is when you hold weight plates together with one hand. This type of grip is then further categorized into fingers and thumb grip.

  1. Support Grip

Support grip is used when a person does pull-ups. This type of grip is used when you hold something for a long time. Wall hangs and carrying kettlebells are other examples of exercises where support grip is used. This type of grip is especially helpful when you’re fond of going shopping.

  1. Crushing Grip

As the name implies, this type of grip is used in instances such as crushing soda cans. However, it isn’t necessarily for crushing things, it can also be used in shaking hands. It is the type of grip that’s between your fingers and your palm.

How to Train Your Grip

There are a lot of ways to effectively train your grip. If you’re looking for a better and stronger grip, here are some exercises you can do:

Plate Pinches

Stack two weight plates together with the smoother surface facing outwards and try to pick them up. If you want to take it up a notch, try walking with them after you’ve picked them up.

Hanging

Find a bar to hang on to. Get your feet off the ground and hold on to the bar for as long as you can. You can hold on to the bar in different positions such as the chin up style (palms facing inwards), pull up style (palms facing outwards), or mixed (one palm in, one out).

Hand Grippers

Using a pair of excellent quality hand grippers, try to squeeze the handles of the hand grippers together for a few seconds before releasing it. Grippers have been known to have a strengthening effect on the wrist and overall on the person’s grip strength.

At some point in your life, your physician or your workout trainer eventually require you to train your grip. Before your grip strength starts to deteriorate, do some hand strengthening exercises. Just remember not to overdo it.


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