Boost your hand strength twice as much and reduce your biological age by half with these top full-body exercises I endorse for prolonged life.
*Poor grip strength ain't worth bragging about, especially when you're being checked out by a health professional and a fitness guru like Oliver Morgan, a dude with a BSc in Exercise Psychology and MSc in Sports and Exercise Nutrition. But being told my grip is stronger than folks my age? That's a frickin' compliment!
Oliver says grip strength is a jazzy health indicator that not many folks know about. And guess what? He's right! It's up there with VO2 max as a top predictor of biological age, resistance to sarcopenia (muscle wastage), cardiovascular disease, and even cognitive decline.
Now, a killer grip doesn't promise a golden ticket to eternal life, but it does reflect a solid resistance training routine, which offers a slew of awesome benefits.
So, how to boost your grip and overall fitness levels? Simple – pull exercises! Be it weight lifting or bodyweight workouts, it's all about cultivating those pulling muscles.
Here are some beginner-friendly full-body exercises that'll level up your grip game and overall health and fitness:
Superb Full-Body Exercises to Amplify Grip Strength
These exercises are divided into two groups: home workouts and gym workouts. When starting out, choose light weights to master the move, then gradually upward.
To build strength and muscle, aim for three sets of 8 to 12 reps (or 30 secs for the Farmer's Walk and Dead Hang) with 60 secs rest between sets.
Don't stress if pull-ups or barbell deadlifts are out of reach right now – think of them as future objectives when you've built a good foundation.
Best pulling exercises for home workouts
Dumbbell/Kettlebell Deadlift
Sets: 3 Reps: 8-12
- Clutch a weight in each hand.
- Keeping your back flat and chest facing forward, hinge at your hips to lower the weights to the floor.
- Pause, then push your hips forward to stand tall.
Dumbbell Walking Lunge
Sets: 3 Reps: 8-12 each leg
- With weights in hand, take a step forward, lower your back knee, then push-up to standing and repeat.
Renegade Row
Sets: 3 Reps: 4-6 each side
- Start in push-up position, dumbbells in hand.
- Row one weight toward your ribs, keeping your hips stable.
- Lower with control, then repeat on the other side.
Upright Row
Sets: 3 Reps: 8-12
- Stand holding dumbbells, palm facing you.
- Raise the weights up to chest height, leading with elbows.
Kettlebell Swing
Sets: 3 Reps: 8-12
- Stand with feet wider than shoulder-width apart, holding a kettlebell.
- Hinge at your hips, swing the weight between your legs, then push your hips forward powerfully to drive the weight up.
Best pulling exercises for the gym
Farmer's Walk
Sets: 3 Time: 30 secs
- Grab a pair of heavy dumbbells or kettlebells and walk forward for 30 seconds.
Inverted Row
Sets: 3 Reps: 8-12
- Use a Smith machine or suspension trainer, and lean back so your body is at about a 45° angle.
- Pull your chest toward your hands, squeezing your shoulder blades together.
Dead Hang
Sets: 3 Time: 30 secs
- Hang from a pull-up bar with an overhand grip.
- Support your body with your arms for 30 secs.
Scapula Pull-up
Sets: 3 Reps: 8-12
- Hang from a pull-up bar with an overhand grip.
- Recruit your shoulder blades to lift your chest slightly.
Pull-up
Sets: 3 Reps: 8-12
- Hang from a pull-up bar, engage your core, then pull your chest toward the bar.
Barbell Deadlift
Sets: 3 Reps: 8-12
- Stand with feet hip-width apart, bar close to your shins.
- With your back flat, pull the bar toward your hips to stand up, then gently lower it back down.
Discounted Home Weights:Several options for home weights are available during the Amazon Big Spring Sale. Check these out!
Stay fit, folks!
Nutrition plays a crucial role in supporting home workouts and fitness, particularly when focusing on exercises that improve grip strength. A balanced diet rich in protein sources can aid in muscle recovery and growth after workouts.
Cardio workouts and resistance training, such as the ones mentioned for home workouts, are essential components of a comprehensive fitness and exercise plan. They help bolster grip strength, which is linked to factors like cognitive health, sarcopenia resistance, and cardiovascular disease.
Home workouts like the dumbbell Deadlift, Dumbbell Walking Lunge, Renegade Row, Upright Row, Kettlebell Swing, Farmer's Walk, and Inverted Row can significantly enhance grip strength. These exercises are ideal for beginners and can be adjusted by gradually increasing the weights used.
Science continues to highlight the benefits of a solid fitness-and-exercise routine on health-and-wellness, including improved grip strength. Regular exercise can help reduce the risk of numerous age-related issues, including cognitive decline and cardiovascular disease.
