How to Improve Grip Strength

Extrinsic muscles refer to muscles that have their origin in one part of the body but insert into and act upon another part. Often, the term is used to contrast with "intrinsic muscles," which have both their origins and insertions within the same region or structure.

Intrinsic Muscles

Intrinsic muscles refer to muscles that have both their origin and insertion within the same specific region or structure.

Their primary role is to perform finer, more detailed movements within that specific area, contrasting with extrinsic muscles, which often originate outside the area but act upon it.

Intrinsic Muscles of the Hand 

These muscles originate and insert within the hand and are responsible for the fine motor skills and detailed movements of the fingers and thumb. Examples include the lumbricals, the interossei (both palmar and dorsal), the adductor pollicis, and the opponens pollicis.

Techniques to Enhance Grip Strength

Now that we understand the significance and the underlying anatomy, let’s look at some effective ways to build and enhance grip strength.

Hand Grippers

Hand grippers, often simply called "grippers", are compact devices specifically designed to challenge and improve your grip strength.

They typically consist of two handles that you must squeeze together against resistance provided by a spring or other tension mechanism.

Using hand grippers can offer an efficient and targeted approach to strengthening the muscles of your hand and forearm.

Farmers Walk

This exercise not only improves grip but also boosts core and shoulder strength. Simply hold heavy weights in each hand and walk for a set distance or time.

Make sure your back is straight, shoulders are back, and gaze forward.

The farmer's walk, sometimes known simply as "farmer's carries", is a functional strength exercise that works various muscle groups.

It's deceivingly simple in concept but can be profoundly effective when done regularly and with proper form.

Hanging Exercises

Using a pull-up bar, hang with both hands for as long as possible. Over time, you can progress to single-hand hangs or incorporate leg raises to add an abdominal component.

Hanging exercises, typically performed on a pull-up bar or similar apparatus, are fantastic for improving grip strength, shoulder stability, core strength, and flexibility.

Pinch Grips

Hold onto weight plates or a dumbbell with just your fingers, emphasizing the pinch between your thumb and fingers. This exercise is great for developing thumb strength.

Wrist Curls and Extensions

Using a dumbbell, sit on a bench with your forearm resting on your thigh, wrist just beyond the knee.

For wrist curls, palm faces upward, lifting the dumbbell by curling your wrist. For extensions, reverse your hand so the palm faces downward and lift the dumbbell by extending your wrist.

Rice or Sand Bucket Digs

Fill a bucket with rice or sand. Repeatedly dig your hands into the bucket and open your fingers widely, providing resistance training for your intrinsic muscles.

Use Thick Bars

If you lift weights, consider using thicker bars or add-on grips. The increased diameter makes it harder to grip, thus improving your grip strength over time.

Climbing or Bouldering