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Those include things likejoint flexibility, agility,endurance, andmaybe the least discussed fitness skillgrip strength.
It sounds simple, but having that capability comes into play in almost every workoutandin every day movements.
Keep scrolling for everything you gotta know about the fitness skill, including how to improve it.
fitness coach at Ladder, a strength training community
Being able to do this uses both hand andforearm strength.
Your grip can vary depending on what youre holding, too.
Then theres holding up your own bodyweight, like on a pull-up bar or TRX traps, he says.
People who work on a computer often get one or both of these same issues, he says.
Limited mobility of the wrist leads to limited movement, less blood flow, and often pain.
Benefits of having good grip strength
When you have solid grip strength, everyday tasks become much easier.
Hence why trainers say that the skill is a staple element of functional fitness.
Also, grip strength allows you to do more in your workouts.
Poulins number one tip in working on the fitness skill?
fitness coach at Ladder, a strength training community
Be sure to move slowly when youre just beginning to work on your grip.
I like to suggest one or two grip-intensive lifts per week for two weeks, says Poulin.
After two weeks, move up to two workouts.
When youre focusing on this, watch the volume that youre working with.
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Another key factor in increasing your grip is working on your wrist mobilitynot just grip-focused exercises.
Dead hang
OLaughlin recommends the basic dead hang.
Farmers hold
Before trying a farmers walk, Crews suggests beginning with a hold.
Deadlift
Begin with your chest up, shoulders back, and your weight in your heels while standing.
Grab dumbbells or a kettlebell from the floor and stand to full extension.
Do 10 to 15 reps and four sets.
Stand and squeeze your glutes as you send the kettlebell into the air up to chest height.
Maintain a strong grip and an upright chest as it swings back between your legs.
Do 10 to 15 reps and four sets.
Barbell shrug
Poulin recommends incorporating the barbell shrug into your strength routine for a better grip.
you might do this with a barbell, a trap bar, dumbbells, or a machine.
Stand holding the barbell with your shoulders back and head facing forward.
With an upright posture, let the barbell roll onto your fingertips while keeping your arms straight.
Then, make a fist and contract your forearms to grip the bar with a closed grip.
Thats one rep. Be sure to do this slowly and avoid using momentum to move the barbell.
Bring your fingers back together.
Thats one rep.
8.
Place a 10-pound plate (or heavier) flat on the ground.
Keep a bench or box nearby.
If it can stand up on its own, have it stand up.
Stand straight up with the plate so that its at your side.
Pause, then place it back on the bench or box.
Repeat for five to 10 reps.
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