{"id":71288,"date":"2019-09-05T23:42:18","date_gmt":"2019-09-05T23:42:18","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/bulletproof-your-grip-strength"},"modified":"2021-11-22T01:18:09","modified_gmt":"2021-11-22T06:18:09","slug":"bulletproof-your-grip-strength","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/bulletproof-your-grip-strength\/","title":{"rendered":"Bulletproof Your Grip Strength"},"content":{"rendered":"<p>Though your impetus to improve your grip strength might be as simple as wanting to be able to stay on the pull-up bar longer during a conditioning workout, <strong>science says grip strength might even be more important than just for gaining serious pull-up prowess<\/strong>.<\/p>\n<p>Though your impetus to improve your grip strength might be as simple as wanting to be able to stay on the pull-up bar longer during a conditioning workout, <strong>science says grip strength might even be more important than just for gaining serious pull-up prowess<\/strong>.<\/p>\n<p>A 2018 <a href=\"https:\/\/www.researchgate.net\/publication\/325022242_Associations_of_grip_strength_with_cardiovascular_respiratory_and_cancer_outcomes_and_all_cause_mortality_Prospective_cohort_study_of_half_a_million_UK_Biobank_participants\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"81907\">study<\/a> published in the British Medical Journal looked at more than half a million people from 17 different countries around the world and determined that <a href=\"https:\/\/breakingmuscle.com\/the-role-of-your-grip\/\" data-lasso-id=\"81908\">grip strength<\/a>\u2014which they measured through a handgrip dynamometer\u2014was a better predictor of how long a person would live than looking at their blood pressure.<\/p>\n<p>Specifically, for each 5kg decrease in grip strength, the study found the participant to be 17 percent more likely to die from cardiovascular complications, 7 percent more likely to succumb to a heart attack, and 9 percent more likely to have a stroke.<\/p>\n<p><strong>Whether you take this study seriously or not, grip strength is important<\/strong>. It is critical for day-to-day activities like grocery shopping, and also for success in the gym.<\/p>\n<p>So, if you find yourself feeling like your grip gives out before your strength or muscular endurance fatigues, it\u2019s worth <a href=\"https:\/\/breakingmuscle.com\/grip-strength-for-lifters-climbers-and-fighters\/\" data-lasso-id=\"81909\">devoting some time to improving it<\/a>.<\/p>\n<p>Below are two ways to test your grip strength and three exercises to include in your training plan to improve it.<\/p>\n<h2 id=\"grip-strength-test-1-dead-hang-hold\">Grip Strength Test 1: Dead Hang Hold<\/h2>\n<p>How long can you hold from a pull-up bar until your forearms start burning, or your grip gives out and you peel right off?<\/p>\n<ul>\n<li>Less than 30 seconds: F<\/li>\n<li>45 seconds to 1 minute: C +<\/li>\n<li>1 to 2 minutes: B<\/li>\n<li>2 -3 minutes: A &#8211;<\/li>\n<li>3 minutes or more: A +<\/li>\n<\/ul>\n<h2 id=\"grip-strength-test-2-farmer-carry\">Grip Strength Test 2: Farmer Carry<\/h2>\n<p>Can you farmer carry with your body weight (50 percent in each hand) for 50 meters without stopping?<\/p>\n<p>If not, work toward the goal of a bodyweight farmer carry by including the following three exercises in your training plan.<\/p>\n<h2 id=\"grip-strength-exercise-1-farmer-carry-hold\"><strong>Grip Strength Exercise 1: Farmer Carry Hold<\/strong><\/h2>\n<p>With a kettlebell or dumbbell in each hand, stand with perfect posture with the weights in the farmer carry position for 1 minute.<\/p>\n<ul>\n<li>Work up to 3 sets of 1 minute as heavy as possible.<\/li>\n<\/ul>\n<h2 id=\"grip-strength-exercise-2-plate-pinch-hold-or-walk\"><strong>Grip Strength Exercise 2: Plate Pinch Hold or Walk<\/strong><\/h2>\n<p>Do the same as above holding on to 15-25lb plates, or even two if you can manage it. You can also do these as a walking plate pinch.<\/p>\n<ul>\n<li>Work up to 3 sets of 1 minute or 3 sets of a 40-60-meter walk.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71286\" style=\"height: 480px; width: 640px;\" title=\"Plate Pinch Hold\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2019\/09\/platehold.jpeg\" alt=\"Plate Pinch Hold\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2019\/09\/platehold.jpeg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2019\/09\/platehold-300x225.jpeg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"grip-strength-exercise-3-dumbbell-head-hold\"><strong>Grip Strength Exercise 3: Dumbbell Head Hold<\/strong><\/h2>\n<p>Place two DBs on their ends and pick them up by their head. Hold a farmer carry position this way.<\/p>\n<ul>\n<li>Work up to 3 sets of 30 seconds to one minute hold.<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-71287\" style=\"height: 480px; width: 640px;\" title=\"Dumbbell Head Hold\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2019\/09\/dumbbellhold.jpeg\" alt=\"Dumbbell Head Hold\" width=\"600\" height=\"450\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2019\/09\/dumbbellhold.jpeg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2019\/09\/dumbbellhold-300x225.jpeg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"bonus-grip-exercise-towel-chin-ups\"><strong>Bonus Grip Exercise: Towel Chin-Ups<\/strong><\/h2>\n<p>This one is a fairly higher level movement, but if you have the strength, toss a towel over the bar and hold onto the towel as you pull your chin over the bar into a pull-up. The <a href=\"https:\/\/breakingmuscle.com\/rope-towel-pull-ups\/\" data-lasso-id=\"81910\">Rope Towel Pull Ups movement is demonstrated here<\/a> as part of the <a href=\"https:\/\/breakingmuscle.com\/tag\/movement-library\/\" data-lasso-id=\"81911\">Breaking Muscle Movement Library<\/a>.<\/p>\n<p>\u2022 Work up to 3 to 5 sets of a rep range that\u2019s appropriate for your strength level.<\/p>","protected":false},"excerpt":{"rendered":"<p>Though your impetus to improve your grip strength might be as simple as wanting to be able to stay on the pull-up bar longer during a conditioning workout, science says grip strength might even be more important than just for gaining serious pull-up prowess. Though your impetus to improve your grip strength might be as simple as wanting&#8230;<\/p>\n","protected":false},"author":1436,"featured_media":71289,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[27],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bulletproof Your Grip Strength - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/bulletproof-your-grip-strength\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bulletproof Your Grip Strength - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Though your impetus to improve your grip strength might be as simple as wanting to be able to stay on the pull-up bar longer during a conditioning workout, science says grip strength might even be more important than just for gaining serious pull-up prowess. 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