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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Don’t Lose Your Grip Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises

Don’t Lose Your Grip: Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises

Don’t Lose Your Grip: Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises. Our body’s strength starts in our hands. Essentially when you have stronger hands, your entire body also becomes stronger. This is why grip strength is a critical aspect in sports, such as gymnastics, and even in our daily lives.

A lot of people focus on working their arms, legs, and back to get that perfect muscled look. What they often overlook is the importance of combining grip strength with their usual workout routine. Believe it or not, having a stronger grip could actually benefit boost your overall gain as well as help lower the risk of heart attack and stroke.

Our grip is basically what makes our body strong. It’s the one that allows our body to move, lift, and carry stuff from one place to another. Aside from that, these 5 reasons will tell you why you shouldn’t neglect hand strengthening exercises:

1. Injury Prevention

Having a weak grip can affect the way you live. When your grip and forearm muscles are not conditioned properly, you could suffer from certain types of injuries. These types of injuries are also common among athletes.

For instance, tennis players suffer from a tennis elbow which is characterized by extreme pain on the outside of the elbow. Climbers can have the same pain but on the opposite side of the elbow. Like the athletes, ordinary people with desk jobs can suffer from the same injuries.

Although these can be treated with injections or massage, these issues will keep on coming back if you won’t do anything about your forearm and grip conditioning.

2. Overall Health Indicator

The benefits of having a strong grip does not stop with injury prevention. Grip strength can also be a great overall health indicator. Sports scientist, Thomas Kurz, suggests using a dynamometer in measuring the strength of a person’s grip. If the results show that the grip strength falls below the previous measurement, it could be mean fatigue or lack of optimal recovery.

3. Grip Strength Affects the Core

In order for your core to achieve its maximum gain, the muscles in both your upper and lower body must also be placed under tension. In addition, one of the most effective ab exercises is the hanging leg raise. The problem is, many people can’t go through long periods of hanging leg raise because their weak grip is holding them back. However, with a stronger grip, leg raises become much easier and achieving rock-hard abs won’t be so hard anymore.

4. Increased Hand Strength

Hand strengthening exercises are also great for building a strength on your wrists and arms. It’s especially effective when done at the gym since you’re workout program will involve lifting heavy weights. Athletes, gymnasts, and climbers benefit from these exercises since their sport requires a good grip for them to be able to support their weight.

5. Builds Endurance

When you have a strong grip, it becomes easier for you to carry your groceries, open a jar, and carry out activities for an extended period of time. Developing endurance also helps you perform more reps at the gym before your target muscles give out.

The importance of incorporating grip strength into our daily workout routine can’t be stressed enough. Aside from these benefits, hand strengthening exercises can help improve dexterity as well as enables you to lift heavier weights for maximum gain. Start by doing hand gripper exercises or tennis ball squeeze and build up to a more challenging exercise when you’re ready. Starting slow is already a big step to take and it will make a huge difference in your overall health and power.


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The Benefits of Hand Strengthening Exercises According to Research

The Benefits of Hand Strengthening According to Research

The Benefits of Hand Strengthening Exercises According to Research. Being healthy is probably the topmost priority for most people. In this modern age, we all know how important it is for us to maintain a healthy body to prevent diseases such as heart attack or stroke. For some, it means going regularly to the gym and doing some resistance workout but to others, simple hand strengthening exercises will do the trick.

A lot of people may not know this, but having a good grip can actually have a lot of benefits. For instance, hand strengthening exercises are extremely important for rock climbers in order for them to develop their grip and maintain their hold. For stroke survivors, these types of exercises are essential for them to regain their fine motor skills.

Aside from these, developing a strong grip could have other wonderful benefits. Let’s explore some of them below:

 1. Lowers the Risk of Heart Attacks and Stroke

Growing old is inevitable. The older the person gets, the more likely it is for him/her to experience stroke or suffer from cardiovascular diseases. And as nature would have it, their muscle mass would slowly start to decline as well.

A study published in The Lancet in July 2015 assessed the hand strength of 140,000 adults from ages 35 to 70. The results showed that a 5-kg decline in grip strength was associated with 17% increased risk of dying from a heart attack. 7% risk of having a heart attack and a 9% risk of experiencing stroke. They then concluded that stronger grips were associated with more muscle mass. The more muscle mass a person has, the less likely it is for him/her to experience heart diseases or stroke.

2. Improves Mobility

Did you know that your grip could also predict your mobility in your golden years? In fact, a study published by Gerontology Series A: Biological Sciences and Medical Sciences established a connection between grip strength and mobility. The results showed that men who have weaker grips (less than 26 kg). Are more likely to face issues relating to mobility in the future compared to men who have normal strength grips.

3. Improved Quality of Life

Stronger grips are also associated with an improved quality of life especially at an older age. A study in 1999 concluded that among older people. Hand grips are a great indicator of functional limitations in later life. They also added that having good muscle strength is a great way to avoid any old age disabilities in the future.

Another study published by Oxford Academic in 2010 showed that people over 85 with weak hand grips. Are more likely to experience faster cognitive decline.

Hand strengthening exercises is usually the type of exercise most people often overlook. They think it’s a complete waste of time and effort. To perform an exercise that would only affect less than 5% of the body when in truth, it’s just as important as any other workouts.

The ones listed above are just some of the many advantages of having a strong grip. Although it’s just a small part of our body. Having a good grip could be actually be beneficial to a person – athlete or not – in a lot of ways. If it isn’t part of your exercise program yet, it might be a good idea to start incorporating it now.

 


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How to lower the blood pressure with Hand Gripping Exercises

How to Lower The Blood Pressure with Hand Gripping Exercises?

How to lower the blood pressure with Hand Gripping Exercises? We know that high blood pressure, or hypertension, is a warning sign of heart attack, stroke, vision problems and other cardiovascular dysfunction.

Blood pressure varies continuously throughout the day in accordance with our physical activities. Morning hypertension is quite common, which is, for some people, their blood pressure may be too high in the morning.

Exercise is one of the best things you can do to lower the blood pressure. Doing simple hand-grip exercises like squeezing the grippers with a resistance spring.

Squeezing the egg-shaped ball along with your daily routine workout session, helps lower your blood pressure considerably. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

Our Biel Fit hand grip strengthener kits contain everything you need for your regular exercises – Adjustable Hand Strengtheners, Finger Exercisers, Finger Resistance Bands and Gel Balls.

Do you exercise regularly?

A normal blood pressure reading should be less than 135/85 mm Hg. Researchers found that gripping exercises can give you more impressive results in lowering the blood pressure in the short term. When compared to all other exercises like walking, jogging, swimming, bicycling, dancing, climbing stairs etc., Monitor your progress by logging all your blood pressure readings with a home blood pressure monitor. With proper cuff size that matches the distance around your upper arm.

Unlike other exercises, the hand grip strengtheners are easy to carry, so you can do hand and finger exercises whenever possible. Since no one has to push themselves beyond their comfort zone, you can split your timings in a whole day interval and no need to do it at a stretch.

Who is in the high-risk zone?

As we age, we will become more vulnerable to high blood pressure. Two-thirds of people older than 60 years are in their risk zone.  Because of the food habits, emotional stress and health conditions like diabetes, high cholesterol level or obesity, some middle-aged people are also included in this risk zone.

What are the Symptoms?

Often, high blood pressure has no symptoms at all and even if they knew. Some may forget or don’t consider it as a big deal.

Never fail to contact your doctor immediately if you experience symptoms such as severe headache, chest pain, and numbness or tingling in your face or arms.

So regular exercise with prescribed medications, proper diet and hydration of the body will do the best job. “Prevention is better than cure”, so normal people also should follow an exercise routine every day. Use hand grip strengtheners in addition to their regular exercise.


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Lightweight or heavyweights

Lightweights or Heavyweights, which is Better for Optimum Muscle Gain?

Lightweights or Heavyweights, which is better for optimum muscle gain? If you are aiming for muscle growth. You may want to incorporate Lightweights or Heavyweights in your training. But what will be the best lifting equipment for you?

Many conventional thinkers believe that big is better than small. This definitely applies to lift training. There are many who see high repetitions of light weights as muscle endurance training. Having only minimal contribution to gaining muscle mass. Obviously, the opposite, which is the low to moderate reps of heavier weights. It has been the traditional workout technique that is widely known for muscle gain.

 

There are even goal charts created where in the time under tension and the load that you have to lift is listed. It will depend on the goal that you are aiming for. The more complex the goal, the lesser the time and the heavier the load.

Such chart and conventional beliefs regarding muscle growth imply that heavy loads are better if you want to increase hypertrophy and strength. While lighter leads will lead to endurance but not hypertrophy.

Little did you know that there are studies already conducted to determine which approach is the best for muscle growth.

Research # 1, Debunking conventions but not enough

Stuart Philips and his colleagues released numerous findings regarding the effects of lightweights or heavyweights to muscle gain. In the year 2012, they subjected 18 male participants to leg training on the leg extension machine. The subjects performed the training three times a week continuously until the 10th week.

They were grouped into 3 and had different ranges of a routine program. One group had to do 3 sets at 30% of their 1RM for 30-40 repetitions, another group did 1 set at 80% of their 1RM for 10-12 repetitions, and the last group finished 3 sets at 80% of their 1RM for 10-12 repetitions.

The results showed that muscle growth in the participants’ quadriceps was almost the same in groups 1 to 3. This means that both the lightweights or heavyweights teams increased equivalent muscle mass when the volume was considered.

Though quite an eye-opener to some, many still criticized the study. Since the participants are untrained trainers whose tendency for muscle gain is high when subjected to any training.

Research # 2, Breaking Barriers

To address the criticisms received, Philips and his team conducted another study. In 2016, they subjected 49 men to the same grouping and protocol. The difference from the first program is that the men in the 2016 study have an average of 4 years of lifting experience. They completed a whole-body resistance training program.

The results, once again, exhibited that the load of the weights did not directly impact hypertrophy. In other words, both lightweights or heavyweights resulted in the same escalation of muscle growth.

Various studies, as well as meta-analyses, has been performed regarding the effects of these weights.

Ultimately, they all arrived at the same conclusion. Lightweights or heavyweights can provide the equal amounts of muscle growth when the volume is paralleled and sets are taken close to failure.

Which is better?

From the numerous researches made, it is now clear that lightweights can be as beneficial as heavy weights in terms of muscle gain.

Though it is important to note that 8 meta-analyses showed that heavyweight training can lead to better results. When strength gain is considered.

Moreover, the researches involved the use of pushing to near failure irrespective of the weights being used. Increased metabolic stress is causing a way more uncomfortable training to failure in doing higher rep range than heavy weights with lower reps. Some of the participants in the studies conducted even threw up after doing the high rep sets.

It is then essential for training newbies to know. The two main mechanisms of muscle growth, mechanical tension, and metabolic stress. More mechanical tension is induced when you lift heavy weights while more metabolic stress can be caused by lifting lightweights in high repetitions.

To maximize muscle growth, both mechanisms should be targeted and included in your training program.

 


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how-to-have-stronger-forearms

How to Have Stronger Forearms

How to have stronger forearms. Forearms can be overpowered by strong triceps and biceps, and if that’s the case for you, you need to blow up those stubborn forearms with intense exercises.

If you’re a baseball player, carpenter, mechanic or a laborer who is engaged in a lot of physical exercises with his hands. Then you probably already have monster forearms. But if your job does not involve much physical exercise. You probably need to pay attention to your weak forearms.

Here are some ways you can make your forearms impressive in both functionality and looks.

1. Hand Grippers

You must be familiar with the hand grippers and they really work well for forearms. To get the most out of hand grippers, you must increase the resistance as you progress. Buy multiple grippers with different coil thicknesses. As you exercise and become comfortable with one gripper, move on to the next one with greater coil thickness. Grippers are great because they can be used anywhere and are inexpensive.

2. Loaded Carriers

Forearms training can be made more effective by maximizing the muscular endurance. Exercises like fireman’s carriers. Farmers walk and another kind of dynamic movements where an isometric grip is required are the key. As you progress through these exercises, you’ll see how your grip strength improves and forearms start to blow up.

3. Hammer Grip

Use a hammer grip when performing chin-ups and biceps in the neutral position of the palm will allow the brachioradialis to be targeted more effectively. Simple, just ditch the normal curls and pull-ups and use a hammer grip wherever you can.

4. Strongman Stuff

Loaded carriers are a good way to start working on forearms. To spice things up a little, strongman stuff is recommended. You may be able to get access to big rocks to carry, ropes to pull or climb or tires to flip. You can  incorporate them into forearms training as a secondary exercise. Regular strongman workout can guarantee you bigger and stronger forearms.

5. Challenge Yourself

When you perform basic movements, don’t just limit yourself to standard dumbbells and barbells – change it! Give your forearms and grip a challenge by making them grasp something tight. There are some tools that can be used for increasing bar thickness to improve the grip strength of the lifter. To hold a fatter bar, you’ll need to squeeze tighter which means you’ll be doing a workout within a workout.

The Final Word

Most people think that to make the forearms muscle stronger, specific training is required that involves typical sets and reps. However, that is not the case. Loaded carriers, hand grips, and strongman workout are all important to make your forearms monstrous. Try these methods and soon you’ll need to wear sleeveless shirts just because your arms won’t fit into your sleeves.


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