Stronger Hands = Healthier You

Hit the gym, and you'll see rows of folks on benches and squat racks. They're likely hammering their “bis and tris”, or pumping out miles on the treadmill to burn calories in prep for beach season. But a crucial element in most training often gets neglected: grip strength.

Forget the weights for a second. Grip strength isn't just about barbells and dumbbells. We use it constantly in everyday life, from grabbing groceries and moving furniture to wielding a frying pan. And for athletes, strong hands are essential in sports like baseball, golf, tennis, and mixed martial arts.

There’s been a ton of studies looking at the benefits of grip strength.

What the research says

In 2015, an international study followed the health of 140,000 adults over four years. The results showed a significant relationship between a decrease in grip strength and an increase in the risk of cardiovascular disease. Using a dynamometer – a device you squeeze as hard as possible to asses strength – the researchers concluded: “Each 11-pound decrease in grip strength over the course of the study was linked to a 17% higher risk of dying from heart disease, a 9% higher risk of stroke and a 7% higher risk of heart attack.”

Another new 2024 study investigated the link between hand grip strength and hip fractures/falls in over 10,000 people for 4 years. They found weaker hand grip strength was associated with a higher risk of both hip fractures and falls. Interestingly, the risk decreased by 3-4% for every kilogram increase in hand grip strength, regardless of gender or age group (within 60-80 years).

Don't take this as your cue to spend your time in the gym performing nothing but wrist curls. Building strength and muscle across your entire body is as close as we're going to get to the fountain of youth at this stage. But the evidence linking improvements in grip strength with decreases in all-cause mortality (aka your likelihood of dying, of anything, anytime soon) is compelling, nonetheless. This isn’t an isolated study, either. There’s a body of research that strengthens the relationship between grip strength and health. Another paper released in 2015, published in the American Journal of Preventive Medicine, found that those with a lower grip strength were more likely to be diabetic or record a higher blood pressure.

From a performance perspective, grip strength has also been shown to be a good predictor of shoulder health. A 2016 study, published in the sports science journal Shoulder & Elbow, concluded that there’s a strong correlation between grip strength and lateral rotator strength. This is why I often cue my clients to “squeeze the weight” or “make a fist” when completing the reps of an exercise.

Wanna throw harder, press more weight overhead, or complete more pull-ups? Train your grip. It really could be one 'weak link' that is worth fixing.

How?

Well one could make the argument that just lifting heavy weights a few times a week is enough to train grip strength. I would say that if you’re limited on time, then yes, you should stick with heavy strength training.

However, if you’re looking to add in some specialized grip strengthening exercise, I got you:

Training your grip

Hand grippers require using hand or torsion grippers. They are very easy to do. You can either squeeze for a few seconds, release, then repeat 10-15 times. Or you can go ahead and hold the grip for as long as you can. Take a break and repeat a couple more times.

Grip squeezes. Whether performed while you workout or as standalone work simply mindfully squeezing a barbell/dumbbell/kettlebell during exercises can be great grip strength work. Squeeze as hard as you can for a few seconds, release and repeat 10-12 times.

The Farmer’s carry is another fantastic exercise to work your grip. It is usually done with two dumbbells or kettlebells, one in each hand. All you need to do is walk a certain distance holding the weights. The bonus here is you’re adding motion. So, on top of the grip, you’re also working on wrist stability. 

Plate pinching trains your grip in a slightly different way, so it’s a great addition. All you need is two plates. They don’t have to be very heavy. About 5-10lbs should be enough in the beginning. Now you simply pinch them together for 30 seconds, then repeat for a few sets.

Using thick-handled bars with FatGripz or something similar can really add some grip gain gainz. You don’t have to do anything fancy. You just do your normal routine, but instead of classical barbells or dumbbells, you use the ones with thick handles to your barbell to quickly transform it into a great grip movement. In addition to improving grip strength, they protect your joints by providing increased stability. They also help you work more muscles by increasing the contractions in your chest, back, and arms.

So, how important is grip strength?

Well, Popeye probably lived to be 150.

Grip strength isn't just about winning arm wrestles or looking good on the beach. Studies have shown a clear link between strong hands and overall health. Weaker grip strength has been connected to a higher risk of heart disease, stroke, diabetes, and even falls in older adults.

The good news? Building grip strength is easy and doesn't require spending hours at the gym. Even incorporating a few simple exercises like hand grippers, farmer's carries, or plate pinches into your routine can make a big difference.

Think of it as an investment in your overall health and performance. Stronger hands mean better stability, better athletic performance, and potentially, a longer, healthier life.

Get squeezin.

***

Share it

Thanks always for taking the time to read this.

If you’ve enjoyed this volume of The Movement, please spread the love and tell your friends! You can share this newsletter using the link below:

https://the-movement.beehiiv.com/subscribe

Do you have any suggestions for The Movement? Reply directly to this email or shoot me a message on Instagram.

See yah out there,

Ryan