While we do core strengthening exercises, we often overlook our forearm muscles. Thus, our forearm muscles become weak. However, at the initial stage, we must focus on our holding capacity because in the advanced workout we have to lift heavy weight to burn more calories, and muscle builds up simultaneously.
The best way to develop grip strength is using a grip strengthener or hand gripper. This tool works on forearm muscle functionalities to improve the holding capacity and the range of motions.
In this article, we will give brief guidance on how to maximize your grasping ability using a grip strengthener. But before that, we will talk a little about why you should improve your grip strength.
Why you should improve your grip strength
The answer to this question is straightforward. Building a strong grip is essential to maintain a lot of functionalities in our body. A strong hand grip makes you eligible to do an intense workout and burn a lot of calories. When you go to the gym for weightlifting, you need to lift a heavyweight and that demands strong forearm and finger joints otherwise you may develop chronic injury and you won’t be able to workout properly. This fact is especially true for pull-ups and deadlifts.
Now you are aware of the importance of having strong grip strength. Next, we will talk about multiple ways to strengthen your grip using a hand gripper. Next, we will talk about multiple ways to strengthen your grip using a hand gripper and a finger extensor trainer.
How to use a grip strengthener to maximize your grip strength?
Now we will define some of the easy yet effective hand strengthening exercises with hand grippers. You can perform them to give yourself an amazing grip or forearm muscle workout. Here we have put together five different exercises which will help you to accomplish your grip strength goal.
High rep, low resistance
If you are the person who is worried about the firmness of your grip, then this is the basic exercise to start. This is applicable for people who find that their forearms are weak from a young age at the time of certain compound movements.
You have to make sure you use a hand gripper with a low to moderate resistance at the beginning so that you can do about 15 to 20 reps for each hand. If you want, you can go higher.
Low resistance hand gripping exercise is excellent for endurance, also it is a good warm-up workout for doing heavy resistance exercises.
Low reps, high resistance
The best way to build the complete forearm muscle is to add a workout routine with low reps and heavyweight at the intermediate state. This is the second step when you cross the primary level of grip strengthening training. This is the absolute approach to ensure that your forearms and fingers are strong enough for heavy lifts, and pull-ups.
That being said, there is an ideal method for ensuring you’re capitalizing on this handhold strength strategy. While utilizing the apparatus, don’t simply relinquish the hold strengthener to reset it back to its unique position. All things considered, control it and gradually open your hand back up to get the instrument once again to the beginning.
By doing this exercise, your forearms and hands gain resilience power against tension and heavyweight for the long term. You have to do this for 5-6 reps for each hand.
Isometric grip strengthening exercise is excellent endurance training. Here you’ll have to squeeze both handles of the hand gripper and hold them together for a few seconds. It can be around 30 seconds, but you can hold more up to 50 seconds.
For this kind of exercise, you need to use a grip strengthener that you need to close with both hands together. Here you have to put together two hands to close it. Then you’ll have to remove one hand and leave one on. Then gripping both handles together as much as you can for a few seconds, you may go up to 10-15 seconds for an effective result.
It is the most classic grip strengthening workout that has been included in almost every grip strengthening training program. The drop set exercise refers to beginning with a heavy set and then quickly jumping into the lighter set.
Here the basic rule is that first use a heavy resistance with 5-6 reps and then immediately choose a lighter resistance and do 8-10 reps. You have to continue a few more sets until you feel tired.
This is an effective low to moderate exercise that gradually increases forearm endurance level as you both work with heavy resistance cum low reps and low resistance cum high reps.
Grip strengtheners are an excellent way to work on the forearm muscle functionalities and overall strength of your grip. Choose the best hand grip strengthener to increase your grasping ability. The above four exercises are very effective to maximize your grip strength, including them and seeing the difference within three months.