4 Grip Strength Exercises That Support Healthy Aging
Grip strength isn’t just about opening jars or carrying groceries. It’s a practical indicator of overall strength and physical function. A large study published in The Lancet, involving nearly 140,000 adults across 17 countries, found that lower grip strength was associated with a greater risk of death and cardiovascular disease, and was a stronger predictor of these outcomes than systolic blood pressure. Every 10-pound decrease in grip strength was associated with a 17% higher risk of cardiovascular death (source). While grip strength is a marker of overall health rather than a guarantee of longevity, the findings reinforce the importance of maintaining strength as we age.
Thankfully, grip strength is trainable. Adding a few targeted exercises to your routine can help you build stronger hands and forearms while supporting the strength, independence, and active lifestyle that can help you age well. The personal trainers at Tampa Strength frequently incorporate grip strength exercises into clients’ personal training programs. Many of the workout programs they create, for both in-person and online clients, include movements that aim to improve the strength & flexibility of the muscle groups in the hand and forearm. The following videos highlight 4 specific movements from Tampa Strength’s personal training program that improve grip strength.
Single Arm Bottoms Up Carry
Grab one kettlebell, approximately 10-15 lbs, with one hand and hold it out in front of your chest at about eye height. Begin walking as deliberately as possible, squeezing the kettlebell handle and keeping your arm at a 90-degree angle. Walk forward approximately 10-15 feet, then walk backwards to your starting position. Minimize any overextension in your back. Repeat the movement with the kettlebell in the other hand for the desired number of sets.
Trap Bar Farmer’s Carry
Set up in a square stance, feet hip-width apart, inside a trap bar. Stand up with the trap bar and begin walking as deliberately as possible. Walk approximately 10-15 feet, then walk backwards to your starting position. Minimize any side bending or swinging of the arms. Repeat the movement for the desired number of sets.
You can also complete this movement using dumbbells or a kettlebell if you don’t have access to a trap bar and/or do not feel comfortable using a trap bar.
Kettlebell One Arm Swing
Grab a 20-25 lb kettlebell with your right hand. Perform a hip hinge and place the kettlebell on the floor in front of you. You should be in a position that is similar to a center in football ready to hike the ball. Pull the kettlebell between your legs while maintaining a strong hinge position then drive your feet into the floor and swing the kettlebell out in front of you as you stand up. Once the kettlebell is about sternum height, and your body is fully contracted, perform another hip hinge and pull the kettlebell back between your legs. Complete 5-10 swings with each arm.
Bottoms Up Chest Press on Bench
Grab two kettlebells, 10-15 lb each, with both hands and lie flat on a bench. Pointing the bottom of the kettlebells towards the ceiling, perform a chest press with both arms. Complete 10-15 repetitions.
These movements enhance the strength and flexibility needed to improve grip strength and lengthen your life.
If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.