When we start (or restart) a strength training routine, it’s not uncommon to realize that our hands, wrists, and forearms are the limiting factor in lifting heavier. Holding onto heavy weights takes a ton of grip strength!
"How can I improve my grip strength?"
A training client of mine — who is now a How to Move reader, so this totally counts as a reader question! — recently updated me on her progress:
If your hands are feeling the burn, this short sequence is a great way to recover — or even to prep before a heavy lifting session. Even if you just choose two or three of the exercises to incorporate regularly (I recommend the finger lifts!), you’ll likely feel a difference.
Small disclaimer that I’m a certified trainer but not a physical therapist, and this workout is not meant as medical guidance or a treatment for injuries.
Here are the exercises:
Towel or ball squeeze
Wrist flexor stretch
Wrist extensor stretch
Quadruped finger lifts
Weighted wrist flexion (very light dumbbell, water bottle, can)
Weighted pronation and supination
Interlaced-fingers wrist circles and figure eights/infinities
Also: a reminder that I’m planning a fun mini-series for the fall with YOUR brilliant advice on starting a new healthy habit. If you’d like to contribute, you can use this form.
And last but not least, a reminder that I’m hosting a 30-day fall strength challenge starting on Sunday, Sept. 21! Lots of information here, and if you’re a paid subscriber, you can find a discount code (for $50 off!) in the Substack chat, after the paywall of the most recent (and next!) paid issue, or by replying to this email or sending me a DM.
xo
Anna
