We love grip training that helps us make a strong core indeed!
A firm handshake and the ability to open the jar are everyday tasks where your grip could be displayed. If you are a martial artist, grip is among the strongest strength traits that you can possess not just for grapplers, but also for strikers who need to guard their wrists.
Let’s have some exercise for grip strength
1.Hand Doorway Hang
If you are looking to boost up the power of your pinch grip without any equipment Then this is the only exercise you do. Start with a higher position than you imagine as your thumbs might begin to cramp when you are challenged.
To do this, be facing your door from the thin end (so there’s no need to be on any or the other side, but at the point it closes). Take the door in your thumb and fingers about waist-high. When you’ve got a firm grip, you can lie down and recline to sit at your feet.
Keep this position for 20 to 60 minutes prior to switching your hands. As you become stronger you can begin to take off fingernails until you are able to hold yourself only with your thumb and your first finger.
2.Hand Doorway Row
Another variation for the doorway that can test your grip more than the static grip. This variation is able to grab your door from around the chest level. Instead of sitting back and then back, maintain your straight legs and be leaning forward.
When you are comfortable with gripping the door and leaning back, you can row yourself to a standing position and then slowly return back to your starting position.
3. Book Finger Flexion
To complete this task the only thing you’ll require is a book. It’s essential to have several sizes in order that you can gradually work towards larger, heavier books.
Your fingers should be placed, palm side up placed on the table’s edge with your knuckles just inches away from the edge. Put a book in the middle of your fingers, with your thumbs out of the way.
Begin by performing reps using your own fingers.10-20 reps are an ideal place to begin. It is likely that your fingers that are smaller will struggle. It’s normal and acceptable. If you’re experiencing tension while moving the page a bit then you’re making progress.
Once you’re comfortable with performing repetitions using your fingers individually put your thumb underneath the book. You can now raise the book using your fingers and thumb following in the same manner as you play the piano.
4. Book Finger Extension
This variation is exactly the same as the previous one, but with your palm facing downwards. It is likely that you will be less strong during this exercise as compared to the first.
This is okay, and you may have to push your thumb against the table to help smaller fingers lifting the book.
Start with the individual lifts of the fingers and move on towards the continuous piano exercise.
5. Fingertip Push-Ups
The most well-known martial arts practice. The exercise is seen in every film about martial arts. The only exception is when you have seen the main character doing push-ups with one hand while holding an arm as if they were behind.
However, this isn’t as extreme. The goal is to extend your fingers as far as you can and balance between your thumbs and your fingers.
6. Finger Matchstick Break
This is an interesting grip trick from the old-fashioned strength-training days to strengthen your fingers. Put a matchstick that is full length on the index and ring fingers while placing your middle finger on the top. It is recommended that your hand should always be in a downward direction.
The matchstick should rest just beneath the nail bed, above that last knuckle.
7. Putty Grip and Squeeze
We love using the putty over balls because it is able to squeeze all the up to the palm.
A ball can hinder your movement, and only permits you to develop in a restricted range of movement. . Putty comes in short silicone material. You have to squeeze them with full potential.
Set a timer to run for 3-4 hours or 20 repetitions.
8. Thumb strengthening by pinching
Make use of the putty, then roll it into the shape of a hot dog approximately 1-2 inches in thickness. Here you need to use your index finger and thumb to squeeze the putty with the whole strength.
9. Isometric Hooks (Claw)
There is no need for equipment to do this hand-strengthening exercise. All you require is your hands to assist. An isometric workout is one in which you contract muscles without moving it, using the maximum voluntary contraction.
10. Rubber Band Abduction
Rubber band abduction test is a test that needs to be done with four fingers. Don’t require a thumb here. Then spread your fingers to the extent you can take 5 seconds to hold them for five seconds and then let them relax. Repetition 10-20 more times.
At ninth point, we talked about isometric exercises which you can do with a grip trainer to maximize the outcome.
