People often focus elsewhere when they try to improve their health and athletic performance, they often focus on major muscle groups like the chest, back, or legs. But there’s one crucial area that often gets overlooked: the grip.
What is Grip Strength?
Grip strength refers to the force your hand can apply to an object, and it involves the complex interaction of muscles in the hand, wrist, and forearm. While it may not be as flashy as a set of sculpted abs, a strong grip is far more important than you might realize.
Grip Strength and Its Impact on Health
Studies have shown that grip strength is a key indicator of overall health and longevity. In fact, research has linked stronger grips with lower risks of cardiovascular disease, functional disabilities, and even mortality. A 2018 study found that grip strength was inversely associated with all-cause mortality and cardiovascular disease, highlighting its role as a simple yet powerful predictor of long-term health (Celis-Morales et al., 2018).
Similarly, a 2015 study found that weak grip strength was more strongly associated with cardiovascular death than systolic blood pressure (!!!), emphasizing its utility as a diagnostic tool for assessing health (Leong et al., 2015).
As we age, grip strength tends to decline, but maintaining or improving it can help keep you independent, active, and healthy longer. Regular grip training can reduce the risk of frailty and enhance functional capacity in older adults, as noted in a study by Rantanen et al. (2003).
A strong grip helps in everyday activities—think about carrying groceries, opening jars, or using tools. Whether you’re rehabbing an injury or looking to maintain functional fitness, grip training plays a pivotal role in maintaining quality of life as we age.
The Forgotten Link to Athletic Performance
Athletes, too, often overlook grip strength, yet it plays a critical role in many sports. Whether you’re a basketball player holding onto the ball, a baseball player swinging a bat, or a tennis player gripping a racket, your hand strength can make or break your performance. Without a strong grip, you’ll struggle to generate power, maintain control, and perform at your best. A study published in the Journal of Strength and Conditioning Research found that grip strength was correlated with performance in sports requiring hand strength, like climbing and combat sports (Dhahbi et al., 2017).
Moreover, many compound lifts in the gym—like deadlifts, pull-ups, or rows—rely on grip strength. If your grip is weak, it will limit your ability to perform these lifts effectively, even if the rest of your body is capable. So, whether you’re an athlete or just someone trying to get stronger, neglecting grip strength is a mistake.
Why You Shouldn’t Skip the Grip
At SportGrips, we believe in giving your forearms the attention they deserve. That’s why we developed the Revolution 2.0, a portable and versatile tool designed specifically to enhance grip and forearm strength. It’s a portable (forearm) gym in your hands! With six different exercises targeting key muscles like flexors, extensors, pronators, and supinators, the Revolution 2.0 lets you build strength in all the right places, wherever you are.
Forearm and grip training isn’t just about developing strength—it’s about improving endurance, dexterity, and functionality. By focusing on this often-ignored area, you’ll see improvements not just in your workouts, but in your overall health and everyday life.
How to Start Training Your Grip Today
If you’re ready to prioritize your forearm and grip strength, here are three exercises to try with the Revolution 2.0:
1. Vertical Grip Training – Hold the device with a neutral grip and perform rotations to activate the flexor and extensor muscles.
2. Screwdriver Grip– Engage your pronator and supinator muscles by rotating the device like you’re turning a key with your elbow either straightened or bent.
3. Radial and Ulnar Deviation – Use these movements to target the often-neglected muscles controlling side to side wrist movement for enhanced grip control and precision. This exercise is best for beginners.
The Revolution 2.0 provides variable resistance with a turn of the knob at the top of the product, making it suitable for everyone, from beginners to seasoned athletes.
Final Thoughts
Grip strength is more than just about holding onto things—it’s about health, performance, and longevity. So, don’t make the mistake of ignoring this crucial area of fitness. Invest in your grip, and you’ll find that it pays off in every aspect of life, from everyday tasks to peak athletic performance.
Remember: Don’t Skip The Grip.
References
- Celis-Morales, C. A., Welsh, P., Lyall, D. M., et al. (2018). Association between grip strength and cardiovascular, respiratory, and cancer outcomes in the UK Biobank cohort: a prospective population-based study. BMJ, 361, k1651. https://doi.org/10.1136/bmj.k1651
- Leong, D. P., Teo, K. K., Rangarajan, S., et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266–273. https://doi.org/10.1016/S0140-6736(14)62000-6
- Rantanen, T. (2003). Midlife hand grip strength as a predictor of old age disability. J Gerontol A Biol Sci Med Sci, 58(10), 844-850. https://doi.org/10.1093/gerona/58.10.M844
- Dhahbi, W., Chaouachi, A., Padulo, J., Behm, D. G., & Chamari, K. (2017). Contribution of static and dynamic balance to physical fitness in male handball players. Journal of Strength and Conditioning Research, 31(4), 942–951. https://doi.org/10.1519/JSC.0000000000001615