Training Grip Strength: Why You Won't Get Far without Strong Hands

Let's be honest: how many times have you given up during training, not because your back couldn't take any more, but because you simply lacked the grip strength?

The barbell almost slips out of your hands, you can barely hold onto the pull-up bar, and your forearms scream first with every farmer's walk.

If you know what that feels like, then you know how crucial grip strength is. And if you don't, it's time to take it seriously.

Strong hands not only give you more control during training, but also in everyday life, at work, and even for your long-term health.

What exactly is grip strength and where do I need it?

Grip strength means that you are able to hold, clamp or squeeze something firmly, steadily and without letting go.

Sounds simple? It's not. That's because countless small muscles in your fingers, hands, wrists, and forearms are working together. And if one of them doesn't cooperate, you're out.

You need grip strength everywhere: when carrying, lifting, pulling, hanging.

If you like working out, it's indispensable anyway. But even if you “just” want to function in everyday life, it makes a huge difference.

Why should I train my grip strength?

It's simple: because without them, you'll reach your limits sooner than you think, both in training and in everyday life.

Here are the most important reasons why it is worth training your grip strength specifically:

1. Because otherwise your progress will be limited by your hands: You can have the strongest back in the world, but if your hands can't hold the weight, it won't do you any good. Grip strength is often the limiting factor in exercises such as deadlifts, pull-ups, rowing variations, or kettlebell swings. If your grip gives way, you're done. More grip strength = more repetitions, more control, more performance.

2. Because you can carry, hold, and grip more in everyday life: Whether you're moving house, doing the weekly shopping, or working in the garden, good grip strength means you can hold things longer, carry heavier loads, and tire less quickly. What others find exhausting becomes everyday life for you.

3. Because it can prevent injuries: Strong forearms, hands, and stable wrists not only relieve the muscles but also your joints—especially your elbows and shoulders. Well-developed grip strength can help you avoid typical overuse injuries such as tendonitis or instability.

4. Because it is an indicator of your overall fitness: This surprises many people: Studies show that people with greater grip strength age more healthily on average, fall less often, and have a lower risk of chronic diseases. Grip strength is a marker of physical function and resilience—even in old age.

5. Because it's easy to train – and you see results fast: You don't need expensive equipment or complicated programs. All you need is the willpower to regularly pick up something heavy and hold it. Progress often comes quickly – and has an immediate effect on your entire workout.

In short, grip strength is the kind of strength you need right away—and it makes you stronger, safer, and more resilient in the long run. You know when you have it, and you feel it when you don't.

What types of grip strength are there?

If you google “train grip strength,” you quickly get the impression that it's all about squeezing a gripper.

In fact, there are four different forms, all of which are valid:

• Crush Grip – The classic grip. You need it for handshakes, lifting weights, and gripping.

• Pinch grip – Hold something between your thumb and fingers, e.g., weight plates or books. Rarely trained, but brutally effective.

• Support Grip – Holding power over time. This is crucial for pull-ups, deadlifts without straps, or long carries.

• Wrist strength – stability and control in the wrist. You don't want a wobbly connection between your grip and your arm – you need control here.

Which muscles do I need for strong grip strength?

If you want to improve your grip strength, you should know what you are actually working on.

Here are the main players:

• Finger flexors and extensors – run from the forearm to the fingertips

• Hand muscles – the little helpers that provide stability and precision

• Thumb muscles – for everything that requires a pinch grip

• Forearm muscles – the main motor for holding and bending movements

• Stabilizers in the wrist – for clean power transmission

If you've ever felt your forearms burning after a workout, you know they've been working hard.

What is the best way to train my grip strength—specifically or incidentally?

Both – targeted and incidental. The combination is most effective. Here's what you need to know:

Train on the side – functionally and efficiently

Many exercises automatically train your grip strength without you having to invest any extra time. Examples:

• Deadlift without lifting aids

• Pull-ups (especially with a neutral or wide grip)

• Farmers Walks

• Kettlebell Swings

• Rowing with barbell or dumbbells

You must hold the weight steady during all of these exercises. This primarily strengthens your support grip—and you do it without any additional exercises.

Important: Avoid using pull-up aids or grips, except for very heavy maximum attempts.

Targeted grip strength training – for real focus and progress

If you are serious about improving or want to compensate for weaknesses, targeted training is worthwhile. This allows you to train specific types of grip in isolation:

• Crush grip: e.g., with hand grippers (such as Captains of Crush)

• Pinch grip: e.g., with plate pinches (clamping weight plates)

• Wrist strength: e.g., with wrist rollers, wrist curls, reverse curls

• Support grip: e.g., with long deadlift holds, hangs, towel pull-ups

These exercises only take a few minutes per session, but they are very effective—especially if you do them 2–3 times a week.

How to combine both effectively

• Do functional exercises such as deadlifts or pull-ups as the basis of your training.

• Add 1–2 targeted grip strength exercises at the end of your session – as a finish.

• Make sure you mix things up: don't just crush or hold, try pinching or wrist control too.

• Schedule rest periods for your forearms – they need recovery just like any other muscle group.

Which exercises really improve grip strength?

If you want results, you need the right tools. Here are some exercises that really work:

Functional & direct

• Deadlifts without lifting straps – a classic exercise for maintaining strength

• Farmers Carries – Lift weights and carry them as far as possible

• Hanging on the pull-up bar – start easy, increase the time

• Pull-ups with a towel or thick bar – unstable grip, more tension

Especially for the grip

• Captains of Crush Grippers – targeted training for crush grip

• Plate pinches – clamp two weight plates between your thumb and fingers

• Wrist roller – roll up weight with a rope, slowly and in a controlled manner

• Reverse curls & wrist curls – for the flexors and extensors in the forearm

Practical & effective

• Carry your shopping a few streets further

• Hang onto a door frame at home

• Hold heavy books with your arm outstretched

What should I avoid when training grip strength?

• Straps on every lift – they help, but if you always use them, you'll never train your grip properly.

• Only practice one type of grip – If you only push but never hold or clamp, you will remain one-sided.

• No plan, no progress – even grip strength needs training planning.

• Ignored pain – pulling forearms or burning tendons? Then you'd better take a break.

Why you should train your grip strength

Grip strength isn't an extra, it's fundamental. If you ignore it, sooner or later you'll reach your limits – in training, in everyday life or during recovery. If you train it, you'll become more resilient, more controlled and simply stronger.

You don't need a fancy plan to get started. Pick up heavy things, hold them, carry them, fight against them a little – and do it regularly.

You will notice that when your grip is stable, your entire workout changes.