Grip Strength Exercises No Equipment
There are many reasons why you need to strengthen your grip. For example, if you want to climb better or do other sports like swimming or skiing, then it’s very important that you have good grip strength.
If you don’t have strong hands, then it will be difficult for you to hold onto a rock when doing any sport requiring strength such as climbing.
In order to get stronger and improve your grip strength, you need to do some simple exercises which will definitely help you. These exercises are not only useful for climbers but also for anyone who wants to increase their physical fitness level.
The following are some of the most common grip strength exercises:
Grasping objects – The simplest way to strengthen your grip is to grasp small objects. Here are two examples of gripping objects: one with your left hand and another with your right hand.
What does it mean? What do these pictures show?
Well, they’re both photographs taken from different angles so you can see what each picture shows. The first one shows you a hand with two fingers closed, the next one shows you a hand with three fingers closed and another one with four fingers closed.
Which of these photographs shows your hand in the right position?
Well, it’s hard to say because everyone’s hands are different. However, keep practicing this exercise and soon you’ll be able to close all your fingers.
How do you think this exercise will improve your grip?
It will strengthen your hand and improve the strength of all the muscles in your fingers. This exercise is also good for your wrist since it needs to support a lot of pressure when you close your fingers around an object.
Doing push-ups – Another simple way to improve your grip is by doing push-ups. This exercise is very common in many physical training classes.
It doesn’t require any equipment and you can do it at home or anywhere else for that matter. It’s also a good way to improve your physical fitness along with your grip.
How does this exercise help you to build strength in your hands and fingers?
When you do push-ups, you support your entire body weight with your arms. As you get tired during the set, it becomes more challenging to hold yourself up from the floor. In this case, your grip is challenged as well.
The next time you do push-ups, pay attention to how your hands feel. You will notice that your grip is getting stronger as you do more reps.
The next time you try to grab a basketball or a heavy bag, you’ll find it much easier now.
Flicking a rubber band – This exercise is a bit different from the above two. You don’t have to do it with both arms; you can do it with just one arm or even with your legs.
If you’re using your legs, then you can do it while sitting in a chair.
So how does this exercise help to improve your grip strength?
You have to hold a stretched out rubber band in one hand and then quickly flick it back so it can hit your hand. The more you flick it, the stronger your grip will become.
Many people would question the practicality of such an exercise. However, this is a really good way to improve your hand speed and reflexes.
If you’re ever in a situation where you have to catch an object that’s flying at you or something similar, this exercise will help a lot.
Climbing up and down things – This is another good exercise that improves your overall grip strength. What you need to do is find a pole or some other object that you can climb with your hands and feet.
Climb up and down the pole or object as fast as you can.
Alternatively, you can climb up something and then walk across a ledge that’s as wide as one of your fingers. Do this across several ledges so that you’re working on your balance at the same time.
As you climb and balance yourself, your grip will naturally get stronger. If you’re really adventurous, you can do this type of training outdoors and climb up a tree or a steep rock face.
Just make sure you’re careful and always use your safety belt.
The Bottom Line
Most people are used to strengthening their legs more than anything else. As a result, they ignore the muscles in their arms, especially their hands.
If you’re serious about becoming a better basketball player, then it’s important that you strengthen your hands and fingers. Not only will you be able to grab the ball better, but you’ll also be able to dribble and handle the ball better.
The exercises listed above are very simple yet very effective at strengthening your hands and fingers. As you get more experienced, you can try to increase the difficulty level.
Once you do these exercises on a regular basis, you’ll definitely start seeing improvements in your game. Not only will your hands and fingers be stronger, but they’ll also be more flexible and better coordinated.
Remember, this is just one of the many basketball skills that you need to work on in order to become a better player. If you want to shoot the ball more accurately, you need to improve your shooting form.
If you want to increase your jumping ability, you need to include more plyometrics into your routine. If you want to be a better dribbler, then you need practice dribbling drills.
Whatever your goal is, you need to pick the right training methods and stick with them. It takes time, but if you do it right, you’ll get much better and much more confident in your game.
Sources & references used in this article:
Age-related and sex-related differences in hand and pinch grip strength in adults by U Puh – International Journal of Rehabilitation Research, 2010 – journals.lww.com
Associations between pain, grip strength, and manual tests in the treatment evaluation of chronic tennis elbow by T Pienimäki, T Tarvainen, P Siira… – The Clinical journal …, 2002 – journals.lww.com
Tophaceous joint disease strongly predicts hand function in patients with gout by N Dalbeth, J Collis, K Gregory, B Clark… – …, 2007 – academic.oup.com
Effectiveness of the Five–Handle Position Grip Strength Test in Detecting Sincerity of Effort in Men and Women by Z Gutierrez, O Shechtman – American journal of physical medicine …, 2003 – journals.lww.com
Low normalized grip strength is a biomarker for cardiometabolic disease and physical disabilities among US and Chinese adults by MD Peterson, K Duchowny, Q Meng… – … Series A: Biomedical …, 2017 – academic.oup.com
COEFFICIENT OF VARIATION IN MAXIMAL AND FEIGNED STATIC AND DYNAMIC GRIP EFFORTS1 by Z Dvir – American journal of physical medicine & rehabilitation, 1999 – journals.lww.com