Exercises For Strong Hands
1. Hand Tendon Glide
Start with your fingers extended straight outwards as much as you can. Now first make a hook fist. Hold for 5 seconds and then unfold. Next, make a full fist, hold for 5 seconds and then return to straight hand position. Next make a straight fist, hold and return. Repeat the whole exercise 10 times with each hand.
2. Thumb Flexes
Start with your fingers and thumb extended straight outwards. Now, move your thumb acrossthe palm and return to the original position. Repeat 10 times for best results.
3. Wrist Extension and Flexion
Start with your elbow bent at your side, palm facing downwards. Now move your palm upwards until you feel a nice stretch. Return to the original position. Then move it downwards and return to the original pose. Hold each pose for 3-5 seconds and repeat 10 times.
4. Wrist Ulnar and Radial Deviation
Start with your elbow bent at your side and palm facing sideways and your thumb upward. Now, Move the wrist up and down through its full range of motion.
5. Ball Squeeze Exercise
Hold a tennis ball in your hand and squeeze it with all your strength. Hold the ball for 5 seconds and then relax. Repeat 10 times. On the last squeeze, start making 10-15 pulsing little squeezes without relaxing your hold. Then relax and repeat with the other hand.
6. Hand Gripper Pulses
Hold the gripper in one hand and squeeze it as long as you can. Now relax your grip for a second. After that speed up repetitions and squeeze as many times as you can in 30 seconds. Repeat with the other hand. Keep track of your time and numbers to make ensure that you are progressing.
7. Grip Ascending Pyramid
Hold the gripper in one hand and do one repetition. Then take the gripper in the other hand for another repetition. Now change hands again and do two reps each. Three reps each in the next round and so on. Move up to 6 reps with each hand.
Hold a dumbbell in each hand with your arms extended at your sides parallel to the ground. Now rotate your wrists clockwise, then anti-clockwise. Make sure you choose a dumbbell you are comfortable with, not a heavy one. Do 8 reps in each direction.
Hanging helps one to grow taller but surely it helps to get a stronger grip! Grab a pull up bar and hold it as if you are going to do a pull up. Now take your feet off the floor and hang supporting all your weight with your grip on the bar. Hold for as long as you can.
10 Carrier’s Way
Get anything heavy enough to give you a sweat buckets of water, heavy barbells, or heavy bags full of books, anything with a considerable weight. Lift them off the floor with both your hands hanging at your sides. Walk around carrying your load, or better do some calf raises for 3-5 minutes.