Grip strength
Grip strength is the force applied by the hand to pull on or suspend from objects. Optimum-sized objects permit the hand to wrap around a cylindrical shape with a diameter from one to three inches. Stair rails are an example of where shape and diameter are critical for proper grip in case of a fall. Other grip strengths that have been studied are the hammer and other hand tools. In applications of grip strength, the wrist must be in a neutral position to avoid developing cumulative trauma disorders (CTD's).
Grip strength is a general term also used by strength athletes, referring to the muscular power and force that they can generate with their hands. In athletics, it is critical for rock climbers and in competitions such as the World's Strongest Man. Grip strength training is also a major feature in martial arts, and can be useful in various professions where people must work with their hands.
Types of grip
The hand is an amazing human instrument, and can be used to grip objects in several ways. These different ways, and different types of grip strength, are typically quantified based on the way the hand is being used.
The crush grip is what is most commonly thought of as "grip". It involves a handshake-type grip, where the object being gripped rests firmly against the palm and all fingers. A strong crush grip is useful in bone-crushing handshakes or for breaking objects with pressure.
In a pinch grip, the fingers are on one side of an object, and the thumb is on the other. Typically, an object lifted in a pinch grip does not touch the palm. This is generally considered a weaker grip position. The pinch grip is used when grabbing something like a weight plate or lifting a sheet of plywood by the top edge.
A support grip typically involves holding something, such as the handle of a bucket, for a long time. This type of strength is epitomized by the "Farmer's walk", where the bucket is filled with sand or water, and carried over a long distance. A great deal of muscular endurance is necessary to have a good carrying grip.
In sports
Hand grip is an important, though often overlooked, component of strength in sports. However, the grip strength is most often a secondary or auxiliary function of the sport. Sports in which grip strength are included within the secondary focus include the following: climbing, judo, weightlifting, arm wrestling, and swimming.
As a separate discipline
From its beginnings as an odd performance at fairs and circuses, grip feats have recently gained acceptance as a sport in its own right, with competitions held with increasing regularity. Events include one-arm deadlift, nail bending, the closing of torsion spring hand grippers, v-bar (vertical bar) lifting, and standardized pinch apparatuses. Other common events may include Rolling Thunder lifts, thickbar deadlifts, and "Blob" lifting.
The major contests are:
- Champion of Champions
- European Grip Championships
- British Grip Championships
- Münsterland Grip Challenge
- Global Grip Challenge
- Loddekopinge Grip Challenge
- Australian Grip Championships
- German Grip Championships
Exhibitions and feats of strength
Aside from functional uses of a powerful grip, feats such as ripping decks of cards or phonebooks in half became popular after Clayton Edgin posted a video tutorial at an online magazine Heavy Sports.[1][2]
Training methods
Grip strength training requires a different type of training regimen than other muscular training. The reasons are primarily based on the interplay of the tendons and muscles and the lack of "down time" or rest that most people's hands get.
It is generally considered that all aspects of the hand must be exercised to produce a healthy and strong hand. Only working on closing grip will cause an imbalance between closing and opening (antagonist) muscles, and can lead to problems such as tendonitis and carpal tunnel. However, a healthy, well balanced hand and grip workout can help reduce symptoms of carpal tunnel and tendonitis, and make the hands more resistant to these maladies.
History
Great grips in history
Modern day grip masters
Greatest female grip athlete
References
- John Brookfield, Mastery of Hand Strength, Ironmind Enterprises, 1995 (ISBN 0-926888-03-X)
- John Brookfield, The Grip Master's Manual, Ironmind Enterprises, 2002 (ISBN 0-926888-11-0)
See also
- IronMind - a company that specializes in grip training equipment, best known for their Captain of Crush grippers.
External links
- U.S. Handstrength — grip-strength contests and rules
- Mash Monster — a site dedicated to athletes who have demonstrated world-class crushing strength.
- The Diesel Crew - grip-strength articles and information.