Subject: Get a grip...per

Our hands are one of the significant ways we interact with the world. When you look at the homunculus, a representation of how the brain allocates sensory and motor “mapping,” you will see the hands, feet, and face get the lion’s share of the real estate. Let’s say this is an indicator of how important the hands are.


Grip strength, in general, can be a biomarker of health and longevity. According to a recent study (Klawitter et al., 2021), handgrip weakness and/or asymmetry are associated with increased risk of chronic diseases, including “hypertension, diabetes, cancer, chronic lung disease, cardiovascular disease, stroke, arthritis, and psychiatric problems.”


A quick caveat on hand strength as a biomarker, it is necessary to look beyond the measure (grip strength) to the lifestyle that develops it. In a review of hand grip strength and sport performance (Cronin et al., 2017), office workers had significantly weaker hand grip strength than car mechanics and farmers. Occupation, sport, and training status must be factored in. Grip strength should not be considered in isolation from overall health measures.


Beyond a great handshake, what are the performance benefits of a stronger grip? Since grip is typically our connection to the object we are trying to manipulate, whether a kettlebell press or swing, if we have a stronger grip, we have better stability and potential ability to lift, swing/snatch, etc., that object. This is why straps allow for more weight to be lifted in a deadlift. In StrongFirst, the grip is the first part of our high-tension sequence and is key to proper performance in many techniques. Ignore at your peril.


A great addition to your routine to boost grip strength can be classic spring style grippers. As noted on the Huberman podcast with Pavel, Pavel and StrongFirst Director of Education Brett Jones previously focused on their grip training and spring style grippers.

This video covers a few key aspects of gripper technique.

  1. Identify the side of the gripper/spring that forms a straight line versus the more curved side. The “straight side” should be placed in the palm.

  2. Throw the thumb of the gripping hand forward and form a wall to place the gripper against.

  3. Stabilize the side of the handle with the assisting thumb, then use the fingers to assist in setting the handle in the fingers of the gripping hand.

  4. Once the grip is set, release the assisting hand and crush.

Bonus tip: How do you close a gripper you cannot close?


You “cheat” the distance to close the gripper. After the grip is set, a stack of coins (the thinner the better) taped together can be placed between the handles. The coins should be thick enough to allow a confident close of the handles on the coins. Hold the closed position, crushing the coins for 3-5 seconds, and release. Once multiple reps can be performed, you remove a coin and are on your way.


Programming for gripper training can be straightforward. However, one should be mindful of the impact of intense grip work on the central nervous system. Like deadlifting it can create nervous system fatigue, and should, therefore, be approached as a low-volume practice. Higher-volume work is possible, but it should be progressed to with all your training volume considered.


Gripper training options:

  1. The 3-5 plan—3-5 reps of 3-5 sets 3-5 days a week

  2. Grease the Groove singles through the day, performing 3-5 singles each “set”

Intensity variation:

  1. Perform most of your training volume with a gripper you can close for the reps required without slowing down. Call this your 70-80% gripper.

  2. Perform 10-15% of your training with the coin crushes with the gripper you are progressing to but cannot close yet.

  3. Perform another 10-15% of your training with a gripper you can close for confident singles. You could perform a double but stop at one.

Building grip strength can be one of the quickest ways to boost overall strength. However, it is powerful medicine and can be easily overdone. As the old saying goes, “Make haste slowly.”


Let us know how your gripper work progresses on the StrongFirst Forum.

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References


Klawitter L, Vincent BM, Choi BJ, Smith J, Hammer KD, Jurivich DA, Dahl LJ, McGrath R. “Handgrip Strength Asymmetry and Weakness Are Associated With Future Morbidity Accumulation in Americans.” *Journal of Strength and Conditioning Research* 36, no.1 (January 1st, 2022):106-112. DOI: 10.1519/JSC.0000000000004166. PMID: 34941610.

 

Cronin, John1,2; Lawton, Trent1,3; Harris, Nigel1,4; Kilding, Andrew1; McMaster, Daniel T.5. “A Brief Review of Handgrip Strength and Sport Performance.” *Journal of Strength and Conditioning Research* 31, no. 11 (November 2017):3187-3217. DOI: 10.1519/JSC.0000000000002149.