Pause for three seconds at the top, then release the weights slowly back to the starting position. Keeping the hands pronated, squeeze your biceps and forearms to bring the dumbbells toward your chin in a slow, controlled manner. Grab the dumbbells with an overhand (pronated) grip and place your arms straight down at your sides. Stand facing forward with feet shoulder-width apart and back straight. How to Do It: Before you start, place a diameter-thickening device over the handles of two dumbbells. The Not-So-Typical Grip Strength Six Tennis Ball Hand Clench Even if you're an experienced lifter, however, you probably haven’t tried the following six exercises. There are a plethora of standard strength training moves that work your grip – pullups, deadlifts, wrist curls, to name a few. For both men and women, grip strength peaked at ages 30 to 39, with men in this age group having an average grip strength of 216 pounds in both hands and women showing an average strength of 136.5 pounds.Įveryone could benefit from stronger grips - but the study showed that men in particular could do with some collective improvements. So how strong is strong enough? If you’re reading this, you could probably do more to train your grip.Ī 2016 Journal of Strength and Conditioning Research study established five health benefit zones in relation to handgrip strength for the US population: “needs improvement,” “fair,” “good,” “very good,” and “excellent.” Among adults aged 20 to 69, significantly more men (21 percent) than women (14 percent) were in the "needs improvement" category and more women (24 percent) than men were in the "excellent" category (15 percent). The research team found that people with lower levels of muscle strength - strength gauged by grip strength tests - are 50 percent more likely to die earlier than individuals who are stronger than a baseline measurement. The results showed that with every 5 kilogram decrease in grip strength, there was a 16 percent increased risk of all-cause death.Ī University of Michigan study from earlier this year raised that number. Researchers tested nearly 140,000 people across the world on their grip strength using a dynamometer, a scientific tool used to measure grip force. Training your grip can actually help you live longer, according to a 2015 Lancet study.
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