SEVEN GRIP-STRENGTH EXERCISES THAT CAN BOOST YOUR LONGEVITY

As we age, a firm handshake implies far more than confidence.

A strong grip is a great proxy for longevity. Feeble handgrip strength has been shown to be a better predictor of adverse health events like cardiovascular disease and stroke than systolic blood pressure.

Your grip involves everything from your forearm muscles to the muscles in your hands, all of which allow us to move our finger joints. A strong grip allows us to hold securely on to things, such as the railing of a staircase, and open stubborn jars of peanut butter or pickles. 

In the combat sport of judo, grip strength often determines the victor, says Philippe Morotti, head instructor at Hollywood Judo Dojo. During a four-minute judo match, opponents constantly pull and push each other with the strength of their hands and forearms.

“Sometimes you are gripping so hard, your forearms start to burn with lactic acid,” he says.

You can buy exercise equipment like old-school hand grippers that you squeeze together or crimp training resistance bands—essentially mini rubber bands that loop around each finger to stretch and strengthen them. But Morotti, 63 years old, says building grip strength can be as simple as squeezing a tennis ball or the handle of a tennis racket for 60 seconds a few times a day. And any time we lift a weight or hang from a bar, we’re training our grip. The following regimen targets nearly every muscle in the body while also homing in on grip strength. As with any new workout, consult with your physician if you have existing aches or injuries, and stop if you experience pain.

Why: Basically a horizontal version of a pull-up, this exercise works all of your back muscles, particularly the rhomboids—our deep shoulder muscles—the core and biceps. This is a great steppingstone to achieving a traditional pull-up. How: Stand in front of a secured bar on a squat rack. The bar should be slightly below chest height. Grab the bar slightly outside of your shoulders with an overhand grip. Step forward, placing your feet under the bar, with your body hanging in a 45-degree angle to the bar. Engage your core and glutes to lift your hips off the ground. Your body should form a straight line from head to toe. Bend your elbows to a 45-degree angle to pull the bar toward your chest. Keep your chin tucked. Slowly straighten your arms to lower down. Repeat three sets of 10 reps. Options: If this is difficult, you can walk your feet in to shorten the range of motion. If this feels easy, lower the bar.

Why: Stronger forearms lead to a stronger grip. How: Kneel in front of a bench or chair. Rest your forearms across the bench, palms facing up and hovering off the bench. Use an underhand grip to hold a barbell at the top of your wrists. Hands should be shoulder-width apart. Slowly roll the bar down, unfurling your fingers until the bar is at your extended fingertips. Curl your fingers around the bar to roll it back up. The end position will look like you’re making a fist around the bar. Repeat three sets of 15 repetitions.

Why: This exercise strengthens all of the muscles of the arms while working grip strength, core stability and shoulder flexibility. How: Stand 2 feet away from a partner with feet in a short split stance, knees slightly bent. Lock hands with your partner. Your palms will face down, theirs up. Interlace fingers and shuffle your arms by pushing and pulling. Engage your core to keep your feet rooted. Repeat 15 pushes and 15 pulls then switch grips. Repeat two sets. 

Why: This exercise targets the obliques and works shoulder stability. How: Lie on the floor with knees bent, feet flat on the floor and hold a medicine ball or basketball at your chest. Engage your core and sit so your back is at a 45-degree angle. Slowly rotate your torso to the left and touch the ball to the ground by your hip. Return to center and rotate to the right and touch the ball to the ground. Lower your back to the ground. Repeat three sets of 20 reps. Options: Have a partner hold your feet or tuck your feet beneath a couch for more support. Hover your feet off the ground for a challenge. 

Why: This drill works hand-eye coordination while training explosivity and strengthening the obliques. How: Stand side-by-side with a partner, around 4 feet apart, with feet hip-width, knees slightly bent. Hold a medicine ball at chest height. Rotate your torso and ball to the right then explosively bring the ball back across your body and toss it to your partner on the left. Your partner should try to catch the ball in one fluid motion on the left side of their body and immediately rotate their body back to the right to return the toss. Repeat 12 throws, then switch sides. Options: If you use an unweighted ball, like a basketball, stand farther apart. If you don’t have a partner, you can toss a ball against a wall. 

Why: This is a great drill if you are working up to performing an unassisted push-up. It works the chest, triceps and core. How: Place your hands, slightly wider than shoulder width, on the edge of a bench or chair. Walk your feet out until your body forms a 45-degree angle head to toe. Engage your core and bend your elbows to slowly lower your chest until it hovers above the bench. Press into your hands to rise back up. Don’t let your hips sag. Complete three sets of 10 reps.

Why: This loaded carry improves upper back, grip and single-leg strength while also working hip and core stability. The muscles used to grip the weights activate the rotator cuff muscles, which help stabilize and strengthen the shoulder joint. How: Hold a kettlebell, dumbbell or water jug in each hand. Walk 20 steps at a slow pace, keeping your shoulders pulled back, hips square and core tight. Think about maintaining a tight grip on the weights throughout the drill. Repeat three sets. Option: Hold the kettlebell in one hand and try to maintain square hips and shoulders to challenge the core and balance. Switch hands and repeat.

Write to Jen Murphy at [email protected]

2023-08-19T10:10:12Z dg43tfdfdgfd