Grip Strength

By Dr. Donald A. Ozello DC

Las Vegas Informer

Build a powerful grip to improve your life. The competitive advantage derived from increased grip strength provides benefit in numerous arenas in life. Neck, back, shoulder, arm, hand and finger strength is essential in athletics, activities of daily living, emergency situations and business settings.

Develop powerful gripping muscles to increase function and prevent disability. The Journal of the American Medical Association reported a research study that concluded, “Good grip muscle strength in midlife may protect people from old age disability.” A clinical research study by the University of Southampton concluded, “Grip strength may prove a more useful single marker of frailty for older people of similar age than chronological age alone.”

Advance your business career with a strong handshake. A handshake is often the first physical contact with business professionals and potential clients. It leaves a long-standing impression. An empirical study conducted in 2000 concluded that individuals with firm handshakes are perceived as more extroverted and make better first impressions. A firm, non-aggressive handshake is viewed as a sign of confidence and may be the deciding factor in landing a business deal or second interview.

Athletes benefit from increased grip strength. Golfers, tennis players, mixed martial artists, baseball players, weight lifters, football players, climbers, mountain bikers, shooters and archers are several of many athletes who benefit from a powerful grip.

Exercises: The entire upper extremity works as a synergistic unit. Grip building exercises target the neck, back, shoulders, upper arms, forearms, wrists and hands. Perform grip exercises after you have completed all other lifts to prevent fatigued gripping muscles from limiting other exercises.

Pull-up Bar Hangs: Grab a pull-up bar as tightly as you can with your palms facing you and straighten your arms. Use your body weight as resistance, hang down and hold on as long as you can. Switch your hand position so your palms face forward and repeat. For the third set use a narrow grip with your palms facing forward and your index fingers touching each other. If you have the proper equipment, perform a fourth set with your palms facing each other.

Farmer’s Walk: Grab a dumbbell, kettlebell or barbell in each hand and grip them as hard as you can. Hang your arms straight down by your sides. Walk around the gym as long as your gripping muscles allow you to hold the weights. Use heavy suitcases, briefcases or gym bags during a home workout.

Hammer Curls: Stand with a dumbbell in each hand and your arms hanging by your side. Hold your palms facing each other and thumbs facing forward. Exhale and curl one dumbbell toward your shoulder by bending your elbow. Inhale and return to the starting position by straightening your arm. Exhale and repeat with the opposite arm.

Sledge Lifts: Stand straight with your arms hanging by your side, palms facing each other and thumbs facing forward. Grip a hammer at the end of the handle. Bend your wrist backward toward your pinkie. Exhale and lift the hammer forward by bending your wrist toward your thumb. Gradually advance to a heavier hammer. Slowly work up to a sledgehammer. Start close to the head of the sledgehammer and work your way up the handle to increase resistance.

Conclusion: Strengthen your grip to improve multiple aspects of your life. Utilize these exercises on a consistent basis to develop powerful gripping muscles. A strong grip makes you a better athlete, may help prevent future disability, eases the performance of daily activities, improves your business career and may save your life in an emergency situation. Get in the gym, work hard and build a powerful grip.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.

His web address is Championship Chiropractic. He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. His is published in OnFitness and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, bike riding and running are his favorite forms of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

0.00 avg. rating (0% score) - 0 votes

Leave a Reply

Your email address will not be published. Required fields are marked *

Join the Informer mailing list

Check your email and confirm the subscription