Top Hand Grip Exercises to Improve Your Lifting and Athletic Abilities
If you're lifting weights, playing sports, or just want a firmer handshake, hand grip strength is your secret weapon. Seriously—your hands are the first point of contact in almost every physical movement. So, it makes sense to train them just like you'd train your chest, legs, or core.
In this blog, we'll break down the best hand grip exercises, tools you can use like a hand gripper or hand grip trainer, and why grip strength is essential whether you're a gym-goer or an athlete. Ready to take your strength to the next level?
Why Hand Grip Strength Matters
The Foundation of Physical Power
Think about it—if you can’t hold onto the bar, what good is your bench press or deadlift? Grip is your body’s connector. It links your arms to everything you’re trying to lift or hold. Without solid grip, your progress in the gym will hit a wall—fast.
Benefits for Athletes, Lifters, and Everyday Life
Strong hands don’t just help in the gym. They improve performance in sports, help prevent injuries, and even make day-to-day tasks like carrying groceries easier. Ever opened a tight jar lid with ease? That’s grip strength in action.
Understanding Hand Grip Strength
What Is Hand Grip Strength?
Grip strength refers to the force you generate with your hands. It involves your forearms, fingers, and even your wrists. Whether you're holding a bat, pulling a rope, or lifting weights, grip strength is key.
How Is It Measured? (Hand Grip Strength Test Explained)
The hand grip strength test is a popular way to measure how strong your grip really is. You use a hand grip strength tester (aka a dynamometer), squeeze as hard as you can, and measure the force.
Using a Hand Grip Strength Test Tool
These tools are simple to use and give you a solid baseline to work from. Plus, they’re perfect for tracking your progress over time.
Types of Hand Grip
There’s more than one kind of grip. To train smart, you’ve got to hit them all.
Crush Grip
This is your “shake hands like a boss” grip. It involves your fingers and palm closing inwards.
Pinch Grip
Used when holding things between your thumb and fingers—think plate pinches.
Support Grip
The ability to hang or hold something for a long time—key for pull-ups and carries.
Wrist and Finger Strength
Often overlooked, but super important for climbers, fighters, and lifters alike.
Top 10 Hand Grip Exercises to Supercharge Your Strength
Here are some of the best grip-building exercises that work for any fitness level.
1. Farmer’s Carries
Pick up two heavy dumbbells or kettlebells and walk. Sounds easy? Try it—you’ll feel the burn in your hands fast.
2. Plate Pinches
Grab two weight plates and pinch them together with your fingers and thumb. Great for pinch grip.
3. Dead Hangs
Hang from a pull-up bar and hold as long as you can. It builds incredible support grip.
4. Towel Pull-Ups
Wrap a towel over a pull-up bar and grab each end. Now do pull-ups. This torches your grip fast.
5. Hand Gripper Squeezes
Use a hand gripper like the ones from Mindset Builder. Squeeze and hold. Repeat. Simple, effective, portable.
6. Wrist Curls and Reverse Wrist Curls
These target the forearms directly, which are a big part of grip strength.
7. Finger Extensions
Use rubber bands or finger exercisers to train the opposite of squeezing—opening.
8. Barbell Holds
Load a barbell, lift it to deadlift position, and hold for time. Brutal, but effective.
9. Rice Bucket Training
Stick your hands in a bucket of rice and twist, grab, squeeze—it hits all the little muscles.
10. Stress Ball Squeezes
Great for warm-ups, cool-downs, or rehab. Keep one on your desk and get reps in throughout the day.
Best Hand Grip Tools for Training
To train smart, you need the right tools.
Hand Grippers
Simple, effective, and available in different resistance levels.
Adjustable Hand Strengtheners
Customize the resistance and track your progress easily.
Finger Bands & Exercisers
Great for balancing out all the squeezing you do.
Fat Gripz and Thick Bars
These attach to bars and dumbbells to make them thicker—forcing your hands to work harder.
How to Incorporate Hand Grip Workouts into Your Routine
Daily Habits vs. Training Days
You can train grip a little every day—especially with tools like a hand exerciser. But don’t overdo it.
Warm-Ups and Cool-Downs
Grip training can come at the end of your workout or be part of your warm-up—especially dead hangs or squeezes.
Avoiding Overtraining and Injuries
Start slow. Your hands aren’t used to direct training, and going too hard too soon can lead to tendinitis.
Common Mistakes People Make with Grip Training
Focusing Only on Squeezing
Grip involves more than squeezing. Don’t forget wrist curls, finger extensions, and open-hand training.
Skipping Recovery
Your hands need recovery just like any other muscle group.
Ignoring the Wrists and Fingers
Train your wrists and fingers independently to prevent weak links.
How to Track Your Progress
Regular Hand Grip Tests
Use a hand grip strength tester every couple of weeks to see improvements.
Strength Goals for Different Sports
Combat athletes, lifters, and rock climbers will have different grip goals—tailor your training accordingly.
Hand Grip for Gym and Lifting Performance
Deadlifts, Pull-Ups & Rows
Your grip can be the difference between 8 reps and 12. A strong grip = more gains.
Better Control and Endurance
Control the bar. Control the weight. It’s that simple.
Reduced Injury Risk
Stronger hands mean fewer drops, fewer tweaks, and fewer injuries.
Athletic Benefits of Stronger Grip Strength
Combat Sports and Martial Arts
Hold, twist, and throw with confidence.
Rock Climbing, Gymnastics & OCR
These sports live and die by grip endurance.
Everyday Functional Strength
Opening jars, carrying bags, holding your kids—daily life gets easier.
Choosing the Right Hand Grip Trainer
What to Look For in a Hand Gripper
Adjustable resistance
Comfortable handles
Durability
Recommended Products from Mindset Builder
Check out the full range of hand grip trainers and strengtheners at Mindset Builder. Whether you’re a beginner or a pro, they’ve got a tool for you.
Final Thoughts: Build Strength Where It Starts – Your Hands
You don’t need fancy machines to build serious strength. Sometimes, it starts with the simplest tool—your grip. Incorporating grip exercises and tools like hand grippers or grip trainers can take your lifting, athleticism, and confidence to the next level. Start small, stay consistent, and watch your strength grow from the ground up—literally from your fingertips.
FAQs
Q1: How often should I train hand grip strength?
A: 2–3 times per week is enough for most people. For athletes or lifters, you can train grip almost daily if volume is low.
Q2: Are hand grippers effective?
A: Yes! Especially if you progressively increase resistance and use them consistently.
Q3: What’s a good hand grip strength score?
A: It varies by age and gender. Generally, over 100 lbs of force for men and 70 lbs for women is solid.
Q4: Can grip strength help with wrist pain?
A: Yes, stronger hands and forearms can help stabilize and reduce stress on the wrist joint.
Q5: What’s the best hand grip tool for beginners?