4 Exercises To Build A Strong Grip & Extend Your Lifespan
Weak grip is linked to a 23% increase in mortality and a subpar quality of life. Here's how to strengthen it.
Grip in 7 Bullets
You’re only as strong as your grip…
Why Does Grip Strength Matter?
Grip strength is a great proxy for overall body strength and muscle mass which are crucial to lifespan and quality of life.
Reduced grip strength is associated with a 23% increase in mortality. After age 50, the LOWEST rate of decline in total lean mass is 1-2% per year. Between ages 20 to 80, this is a loss in lean mass of 35-40%.
Since everything we do is mediated through our hands, grip is an extremely functional form of strength. If your grip is weak, everything downstream of it will be too.
How Can I Train Grip?
Farmer’s Walks. Aim for 1-minute farmer’s walks with 75-85% of your body weight. You can perform this as a superset with most other exercises.
Dead Hangs. Shoot for 2-4 sets of reps between 10-180 seconds.
Pull-ups and Finger Pull-ups. In addition to regular pull-ups and chin-ups, perform pull-ups with 2, 3, or 4 fingers from each hand.
Deadlifts. Don’t use weightlifting straps and prioritize form before going heavy.