A measure of grip strength is the strength of the muscles in your hands, wrists, and forearms.You can keep a dumbbell or weight bar stable with the help of these muscle groups.Even though it is essential to everyday life, grip strength is often underappreciated.If you need to open a jar, you should have better grip strength.To test your grip strength, you can either do a home test or use a bathroom scale.You can improve your grip strength over time.
Step 1: Look for something with a hand grip.
One of the most accurate ways to test your grip strength is with a handgrip dynamometer.If you purchase one of these, you will be able to test your grip strength.The first place to look for a dynamometer is a gym or fitness center.Gyms have a variety of tools to measure progress.If your gym doesn't have one, you can purchase one online or in a sporting goods store.It is possible to track your grip strength over time.
Step 2: Correctly position your arm and hand.
It's important to make sure you position your arm and hand correctly for the most accurate results when using a handgrip dynamometer.If you want to start, hold the dynamometer in one hand.You can only test one hand at a time.The arm is being tested at a 90 degree angle.Your upper arm should be next to your body.The base of the dynamometer should be on your hand.The four fingers should rest on the lever.
Step 3: The dynamometer should be squeezed with maximal effort.
To get an accurate reading, you need to squeeze this tool with as much force as you can.This will increase your grip strength.When your arm and hand are in a straight line, squeeze the dynamometer as hard as you can.For at least 5 seconds, keep squeezing.For 5 seconds, have a friend time you.If you're squeezing, don't move any other body parts as this can affect the reading on the dynamometer.Take an average of 3 tests to get the most accurate results.
Step 4: Take your results and analyze them.
You can score yourself if you find an average of your results after you've performed the test on each hand.A grip strength reading of 105 is what you want for men.You have an average grip strength with a score of 105.You want to have a grip strength of at least 57 for women.This is an average.Anything above is considered very good.You can improve if your score is below average.If your grip strength is below 105, it means you're below average or have poor strength.Adding in exercises may help strengthen your grip.Your score is below average if you have a grip strength of less than 57.You can improve your score with practice.
Step 5: Get the right equipment.
You can still test your grip strength at the gym if you can't find a handgrip dynamometer.You can find a fairly accurate reading using a few household items.You need to make sure you have everything you need.You will need a bathroom scale, a pull-up bar, and a stopwatch.The scale should be under the pull-up bar or board.Your arms will be extended above your head if these are high.You would like to test your grip strength for 5 seconds.If you have a friend watch your stopwatch, set it to 5 seconds.Place your hands on the pull-up bar or board if you want to get in the right position.To make sure the weight reading is correct, look at the scale.
Step 6: Pull the bar with effort.
To test your grip strength with a bathroom scale, you'll want to see how much weight you can pull up with just your hands.While standing on the scale, squeeze your hands around the pull-up bar or the side of the hangboard.You shouldn't bend your knees or wrists.Your whole body should be stable.You want to lift as much of your body weight off the scale as you can with your hands.Pull the bar as hard as you can with your hands.A friend can record what the new weight reading is on the scale.It will be less than your actual weight.It's recommended to take an average of the readings.Take an average of the results from three to five tests.
Step 7: Take your grip strength into account.
You can calculate your grip strength by taking your current weight and the averages from the tests.The equation is as follows: Your grip strength in pounds is your weight while gripping the bar.100 pounds of grip strength can be achieved with a current weight of 180 pounds.Use this same method to track your grip strength over time.You will be able to see any improvement after practicing strengthening exercises.
Step 8: Do hand extensions.
Incorporating exercises like hand extensions into your regular exercise routine can help increase your grip strength.This exercise is not a grip exercise, but it will strengthen the muscles that help to give you a strong grip.If you want to perform this exercise, you can either use a thick rubber band or a professional tool.The rubber band should be resting near the base of your fingers if you want to use it.Spread your fingers and thumbs out in a controlled way.The rubber band should be pushed against.As long as you can, hold your fingers and thumbs against the rubber band.On each hand, repeat a few times.
Step 9: It's a good idea to use a hand grip.
Another great exercise is to squeeze a hand.A handheld grip exerciser that you squeeze with one hand at a time is what you will need.The muscles in your hand will be strengthened by squeezing a gripper.If you want to work one hand at a time, hold on to a gripper in each hand.Wrap your hand around the handles.The plastic coating on the grippers should make this exercise comfortable.The handles should be squeezed so they are close together.As long as you can, hold this squeeze.Take a few reps with each hand.
Step 10: There are plate pinches.
Plates pinches are a great way to strengthen your palms.Get started with this exercise by grabbing a few weighted plates.Place the plates together with the side facing out.Pinch or squeeze them together with your hands and hold them in the air as long as you can.If you drop one of the plates, keep them closer to the floor.Do not hold them over your feet.Try to hold four 10 pound plates in each hand for at least 1 minute.If you can, repeat 2 to 3 times.
Step 11: Wide barbells can be squeezed.
If you have barbells with a wider circumference, these are a great way to improve your grip strength.You can improve your grip strength with a fat or wide barbell.Grab one of the barbells with both hands and squeeze as tight as you can.When your fist is around the bar, your fingers and thumbs can't touch it.Plates can be added to either side of the bar to make the exercise more difficult.Your goal is to hold this bar for at least 1 minute and repeat for 1 or 2 more sets.