Hand Strength
Hand and forearm strength is one of the most important aspects of any training programs, especially for athletes, -- yet it is often downplayed or overlooked altogether.
This an unfortunate situation... After all, the strength of the hands will always be the weakest link and thus building stronger hands will make stronger trainees.
The good thing is that specific grip work can easily be integrated into any program and a few basic exercises, which take only a few minutes, will make a tremendous difference.
The purpose of the Lens is to illustrate some of the many benefits of developing stronger hand strength, show some of the most common types of grip exercies and lastly, provide information on where anyone who wants to build stronger hands can get started right away.
This an unfortunate situation... After all, the strength of the hands will always be the weakest link and thus building stronger hands will make stronger trainees.
The good thing is that specific grip work can easily be integrated into any program and a few basic exercises, which take only a few minutes, will make a tremendous difference.
The purpose of the Lens is to illustrate some of the many benefits of developing stronger hand strength, show some of the most common types of grip exercies and lastly, provide information on where anyone who wants to build stronger hands can get started right away.
Types of Hand and Forearm Strength:
There are several different ways to build hand strength based on several different functions of the hand as well as the many different muscles of the lower arm.
Crush Grip - The most common and popular notion of "hand strength" is finger flexion (i.e. the crushing movement) This function is most easily illustrated by the common hand shake. Also calles a "power grip" in ergonomics.
Pinch Grip - Where the fingers are straight on one side of an object and the thumb on the other, such as picking up a wooden board.
Support Grip - Holding an object
with the fingers and thumb wrapped around it. This can be easily demonstrated by holding a loaded barbell for a period of time.
Key Pinch Grip - Imagine pinching a key between your thumb and fist and you know what this grip looks like.
Chuck Pinch Grip - Pinching with the Thumb, Index and Middle Fingers
Thumb-Index Pulp Pinch - Pinching with the index finger and thumb, used for very fine tasks
Isometric Strength - Where the muscles contract without actual movement, such as squeezing a wooden bench or metal plate.
Iso Kinetic - Muscular Contraction with dynatic resistance
Crush Grip - The most common and popular notion of "hand strength" is finger flexion (i.e. the crushing movement) This function is most easily illustrated by the common hand shake. Also calles a "power grip" in ergonomics.
Pinch Grip - Where the fingers are straight on one side of an object and the thumb on the other, such as picking up a wooden board.
Support Grip - Holding an object
with the fingers and thumb wrapped around it. This can be easily demonstrated by holding a loaded barbell for a period of time.
Key Pinch Grip - Imagine pinching a key between your thumb and fist and you know what this grip looks like.
Chuck Pinch Grip - Pinching with the Thumb, Index and Middle Fingers
Thumb-Index Pulp Pinch - Pinching with the index finger and thumb, used for very fine tasks
Isometric Strength - Where the muscles contract without actual movement, such as squeezing a wooden bench or metal plate.
Iso Kinetic - Muscular Contraction with dynatic resistance
Latest Functional Hand Strength News and Articles
Forearm Strength:
Forearm strength is often includes with discussions of "hand strength" since they are closely related, so a brief overview will be included here:
Flexion - With palm facing up, bringing the hand towards the forearm
Extension - With palm facing down, bringing the hand towards the forearm
Radial Deviation
Ulnar Deviation
Flexion - With palm facing up, bringing the hand towards the forearm
Extension - With palm facing down, bringing the hand towards the forearm
Radial Deviation
Ulnar Deviation
Popular Methods of Building Hand Strength:
Hand Grippers
Super Gripper
Pinch Blocks
Thick Bars
Rope Climbing
Lever Bars/Sledge Hammers
Super Gripper
Pinch Blocks
Thick Bars
Rope Climbing
Lever Bars/Sledge Hammers
Best Hand Strength Links
- Functional Hand Strength
- The World's Best Hand Strength Information and Training Equipment
- Bodyweight Basics Weightless Workouts Training Equipment
- FREE Daily Bodyweight Training Tips, Courses, Exercises and much more.
- Oldtime Strongman Strength Training Equipment Books and Courses
- Site full of information about the oldtime strongmen throughout history. Features a daily blog, oldtime training tips, information and equipment.
- The Original Gerard Trap Bar is Back!
- The Gerard Trap Bar is a revolutionary piece of training equipment that allows for the development of great strength in the hips and thighs.
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