The Importance of Functional Grip Strength

Nothing like a good handshake to make a first impression! Whether you're meeting someone for the first time or greeting an old friend, that firm, confident grip says a lot about you. But grip strength is more than just a social cue—it's a vital indicator of overall health and longevity. Recent research has shown that grip strength is not only a predictor of general physical fitness but also a significant marker for various health outcomes, including dementia, cardiovascular mortality, and even cancer!

Numerous studies have shown that grip strength is a powerful predictor of longevity and overall health. A 2018 study published in BMJ found that low grip strength is associated with a higher risk of all-cause mortality, cardiovascular disease, and cancer mortality (Celis-Morales et al., 2018). Another study published in The Lancet found that grip strength is a stronger predictor of cardiovascular mortality than systolic blood pressure, further underscoring its importance as a health marker (Leong et al., 2015). These findings suggest that maintaining strong grip strength is not just about staying fit—it’s about living longer and healthier.

Grip strength is not just for athletes—it's a key component of physical fitness for everyone. Beyond the gym, it's a critical factor in our daily lives, influencing our ability to perform activities of daily living (ADLs). Think about the simple tasks you do every day: opening a jar of pickles, buttoning your shirt, or holding onto a rail to catch yourself from a fall. All these activities rely heavily on functional grip strength. When grip strength diminishes, so does our ability to perform these essential tasks, which can significantly impact our quality of life.

There are two primary types of grip: power grip and pinch grip. Each plays a different role in our daily activities and overall fitness. The power grip involves using the entire hand and is crucial for tasks that require significant strength. This grip can be broken down into several specific types:

Power Group

Spherical grip:

Used when holding a ball or doorknob

Hammer grip:

Used when using a hammer or a similar tool.

Hook grip:

Used when carrying a heavy bag by its handle.

Pinch Group

The pinch grip, on the other hand, involves the tips of the fingers and the thumb and is essential for fine motor tasks. This grip is categorized into:

Lumbrical grip:

Used when holding a book or plate.

Tripod pinch:

Used when holding a pencil or utensil.

Tip pinch:

Used when picking up small objects like a coin.

Tripod pinch:

Used when holding a pencil or utensil.

Understanding these grips is essential, not just for daily living but also for athletic performance. Whether you’re opening a jar at home or deadlifting at the gym, your grip strength is the foundation of your success. For athletes, particularly weight lifters, a strong grip ensures better control, stability, and power during lifts. But even if you're not lifting heavy, strong hands can prevent injuries and maintain your independence in everyday life. Functional grip strength ties together the needs of athletes and the average person, making it a universal marker of health and fitness.

Now that we’ve covered the importance of grip strength, let’s explore some practical ways to improve it. Here are a series of grip exercises designed to target both power and pinch grips. These exercises are simple yet effective, and they’re a great starting point for anyone looking to build or maintain grip strength. Aim to incorporate these exercises into your routine 2-3 times per week for optimal results.

Walk while holding the above weight, 3 sets of 30-60 seconds per side. Start off with 10-20 seconds if painful and work up to 30-60 seconds.

If you're noticing changes in your grip strength or struggling with hand or wrist discomfort, it’s important to address these signs early. Whether you're an athlete or simply looking to improve daily function, enhancing your grip strength can make a significant difference in your overall well-being. Don't let weakness hold you back—book a session with us today to receive a personalized assessment and custom exercises tailored specifically to your needs

Dr. Cat Cui, PT, DPT 

References

Celis-Morales, C. A., Welsh, P., Lyall, D. M., Steell, L., Petermann, F., Anderson, J., ... & Sattar, N. (2018). Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all-cause mortality: Prospective cohort study of half a million UK Biobank participants. BMJ, 361, k1651. https://doi.org/10.1136/bmj.k1651

Leong, D. P., Teo, K. K., Rangarajan, S., Kutty, V. R., Lanas, F., Hui, C., ... & Yusuf, S. (2015). Prognostic value of grip strength: Findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266-273. https://doi.org/10.1016/S0140-6736(14)62000-6