Grip Strength Is the Little-Known Secret to Better Overall Fitness—Here’s Why

When you think about your body’s overall strength, it’s easy to overlook certain skills that come into play just as much as your major muscles do. Those include things like joint flexibility, agility, endurance, and—maybe the least discussed fitness skill—grip strength.

If you are assuming that grip strength is literally how hard you can hold onto something, you’re correct. It sounds simple, but having that capability comes into play in almost every workout and in every day movements. According to André Crews, Ladder teams coach, your hands and forearms are “the gatekeepers to functional fitness,” and these are the parts of your body that are in charge of how well you grip. Keep scrolling for everything you need to know about the fitness skill, including how to improve it.

What is grip strength

Technically, grip strength goes beyond being able to just hold something in your hands. “It’s the physical ability to hold onto and maintain control of an external object in your hands for an extended period of time,” says Crews. Being able to do this uses both hand and forearm strength. “Grip strength is a measure of muscular strength or the maximum force generated by one’s forearm muscles,” says Nicholas Poulin, trainer and founder of Poulin Health and Wellness, who adds that it’s often a measurement of upper body strength.

Even if you’re able to squat with super-heavy weights or do pull-ups until you’re red in the face, your training capacity will be limited if you don’t have good grip strength, says Crews. “If you cannot physically hold onto a dumbbell, kettlebell, or barbell, your physiological results [of your workouts] will be limited,” he says.

Grip strength entails a number of different grips, so it’s not just wrapping your fingers around a pole or a weight. Poulin points to the following varieties of grips that you can use in your workouts: supinated (palms facing up); pronated (palms facing down); neutral (palms facing toward one another); and hybrid (variations between two).

Your grip can vary depending on what you’re holding, too. Besides holding onto an external object (like weights), Crews says that a barbell hook grip places the index and middle finger over the thumb to create a structural grip on heavy loads. “Then there’s holding up your own bodyweight, like on a pull-up bar or TRX traps,” he says. “And a gymnastics hook grip places the thumb over the index and middle finger to activate an extra muscle in the forearm.”

Why grip strength is so important

Without proper grip strength, a slew of muscle imbalances and injuries could happen as a result. “If your grip and forearm muscles are not conditioned with mobility, strength, and endurance, then the result winds up being the frustrating chronic repetitive motion injuries that plague both office workers and athletes alike,” says Poulin. Think conditions like tennis elbow (lateral epicondylitis) and medial epicondylitis (pains anywhere on the inside of the elbow and forearm). “People who work on a computer often get one or both of these same issues,” he says.

Because your wrist plays a big role in your grip strength, not having good mobility in that joint means that your grip will be weak, which can then lead to certain kinds of injuries. “Your wrist is one of the most complex joints in the body, and it has a high involvement in nearly every activity we do,” says Kimberly O’Laughlin, certified trainer and SportsArt regional sales manager. “Limited mobility of the wrist leads to limited movement, less blood flow, and often pain. If the wrist is stiff and weak, your grip will be directly affected, and other parts of your body will begin to compensate.”

Benefits of having good grip strength

When you have solid grip strength, everyday tasks become much easier. “With proper grip strength, everything from carrying your purse or briefcase or luggage to carrying groceries, using a screwdriver, painting, maintaining better control of your dogs on a leash, and picking up or playing with your children all becomes easier,” says Crews. Hence why trainers say that the skill is a staple element of functional fitness.

Also, grip strength allows you to do more in your workouts. “You can increase your intensity and drive faster neuromuscular adaptation with good grip strength,” says Crews. He brings up an example of one person who’s able to hold onto dumbbells for 20 deadlifts without stopping, while another person can only hold onto dumbbells for 12 reps. The first person has better grip strength, so they are able to build more muscle in a shorter period of time.

What to watch out for before working on your grip strength

Though everyone can benefit from improving their grip strength, some people can be more susceptible to injuries. Poulin’s number one tip in working on the fitness skill? Start out light. “Begin by modifying some of your regular lifting so that it’s more grip-intense, and from there, add more work,” he says. For example, he recommends using a towel as your handle when doing rows for a while to get your hands working more.

Be sure to move slowly when you’re just beginning to work on your grip. “I like to suggest one or two grip-intensive lifts per week for two weeks,” says Poulin. “After two weeks, move up to two workouts. Then, after a month, shoot for workouts where you can train the grip with serious intention up to three times a week.”

When you’re focusing on this, watch the volume that you’re working with. “When performing grip lifts, think of training volume as the number of sets and reps in a workout,” says Poulin, who recommends staying in the three to five sets of three to five reps zone as a beginner before progressing.

Another key factor in increasing your grip is working on your wrist mobility—not just grip-focused exercises. “If your forearms are tight—which happens if you type or text all day—you will be limited in your ability to grip properly,” says Crews. Stretch your wrists regularly, and incorporate myofascial release (aka massage) with something like a lacrosse ball on a daily basis to improve your mobility.

You could also work through these wrist-strengthening exercises and stretches for improved mobility:

8 exercises that’ll improve your grip strength

1. Dead hang

O’Laughlin recommends the basic dead hang. Grab a pull-up bar and hang for a specified length of time—aim for 15 seconds and add on from there—while maintaining a prone or supinated grip.

2. Farmer’s hold

Before trying a farmer’s walk, Crews suggests beginning with a hold. Grab something moderately heavy (like two gallons of water, one in each hand), stand tall with your shoulders down and back, and hold for 30 seconds. When you’re ready for a farmer’s walk, do the same thing, but slowly walk forward and backward as you keep a good posture and a strong grip on the weights.

3. Deadlift

Begin with your chest up, shoulders back, and your weight in your heels while standing. Grab dumbbells or a kettlebell from the floor and stand to full extension. Hinge at the hip and bend your knees as you keep your chest up until the weight touches the ground. Do 10 to 15 reps and four sets.

4. Kettlebell swing

Standing with your chest up and shoulders back, weight in your heels, hold one kettlebell between your legs. Stand and squeeze your glutes as you send the kettlebell into the air up to chest height. Maintain a strong grip and an upright chest as it swings back between your legs. Do 10 to 15 reps and four sets.

5. Barbell shrug

Poulin recommends incorporating the barbell shrug into your strength routine for a better grip. You can do this with a barbell, a trap bar, dumbbells, or a machine. Hold a barbell using a pronated (overhand) grip at shoulder-width in front of your hips with your arms straight. Stand holding the barbell with your shoulders back and head facing forward. Keeping your arms straight, raise your shoulders and traps towards the ceiling, pause for three seconds, then return to the starting position.

6. Reverse barbell wrist curl

“This exercise is solely to increase muscular endurance to the forearms, which transfers into the ability to have a stronger grip,” says Poulin. Hold a barbell (you can do this with a dumbbell too) with an overhand grip behind you, two to three inches from your lower back. With an upright posture, let the barbell roll onto your fingertips while keeping your arms straight. Then, make a fist and contract your forearms to grip the bar with a closed grip. That’s one rep. Be sure to do this slowly and avoid using momentum to move the barbell.

7. Resisted hand opening

Touch all of your fingertips together so your thumb is touching the tip of your other four fingers. Place a rubber band around the bendy part of your finger closest to your fingernail, and push your fingers against the band until your hand is open, as if you were giving someone a high-five. Bring your fingers back together. That’s one rep.

8. Pinch grip plate hold

Poulin likes this exercise since it trains your ability to hold onto something for an extended period of time. Place a 10-pound plate (or heavier) flat on the ground. Keep a bench or box nearby. If it can stand up on its own, have it stand up. Grab the plate with your right hand using just your fingers, keeping your thumb on one side of the plate. Stand straight up with the plate so that it’s at your side. Pause, then place it back on the bench or box. Repeat for five to 10 reps.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. 

Email Address

from Well+Good https://ift.tt/3oxLPTo
via IFTTT

We Talked to a Top Dietitian To End the Oat Milk vs. Almond Milk Debate Once and For All

There has been a lot of innovation around vegan milks the past few years, but even as new players enter the market (avocado milk, anyone?), oat milk and almond milk continue to be among the most popular. (Remember when the only alt-milk option at your corner café was soy? *Gasps*)

Both almond milk and oat milk come with their own unique perks and pitfalls; if you’re trying to choose between the two, it helps to be familiar with both. I called up a registered dietitian Lauren Harris-Pincus, RD, to, er, milk her for everything she knew about the two types of alternative milks. Nutrition, sustainability, versatility…we talked about it all, including why someone would opt for plant-based milk in the first place.

“Many people are moving toward a plant-based lifestyle for either a way to consume more plants or as a way to be more environmentally-conscious,” Harris-Pincus says. She explains that while cow’s milk is healthy for many people, it may not be as good for the environment since raising cows requires a lot of land, and cows themselves produce methane gas. (For people who are allergic to dairy or have a sensitivity, milk is just off the table, period.)

But back to the oat milk vs. almond milk battle. As a registered dietitian, there are certain qualities Harris-Pincus likes about oat milk and certain ones she likes about almond milk. Keep reading for her verdict.

Oat milk vs. almond milk: Keep reading to see how they compare

Harris-Pincus says that both oat milk and almond milk wear health halos that are more hype than they actually deserve. “Both milks are primarily made of water; the amount of oats or almonds that is used is actually quite low,” she says. “Most oat and almond milks are fortified with vitamins A, D, B2, and B12—a positive they both have in common,” Harris-Pincus adds. “These are nutrients that are found in cow’s milk and other animal products, so it’s beneficial they are added to these vegan milks as some people on a plant-based diet may not be getting enough of these nutrients,” she says.

That said, both have some unique benefits that make them worthwhile to drink, depending on your tastes and health needs.

What are the benefits of oat milk?

1. It’s closer in consistency and taste to cow’s milk

Harris-Pincus points out that the major reason oat milk is so popular actually has nothing to do with nutrition, but with taste: It’s the closest vegan alternative to cow’s milk in terms of flavor and consistency you’ll find. While almond milk can be quite watery, oat milk tends to be a bit thicker, which makes it especially beneficial in lattes and baking.

2. It may be more sustainable than almond milk

Another reason Harris-Pincus says some may opt for oat milk over almond milk is for sustainability. “It requires a lot of water to produce almonds,” she says. Indeed, research has shown that almond milk requires the most water to produce compared to oat, soy, and rice milks. “Only a small portion of almonds are required to make almond milk, but almond trees require significant amounts of water,”  Sharon Palmer, MSFS, RDN, previously told Well+Good. But she also pointed out that almond milk requires less land than oat milk, making it better in terms of emissions. Neither alt-milk is perfect when it comes to sustainability, but oat milk may be a slightly more eco-friendly pick.

3. Oat milk has trace amounts of fiber

Again, while oats themselves have lots of nutritional benefits, very few of those translate over to oat milk since the beverage is largely water. But oat milk does contain fiber and a little bit of protein, two nutritional positives.

Watch the video below to learn more about the nutritional pros and cons of oat milk:

What are the benefits of almond milk?

1. It’s higher in protein and vitamin E

It bears repeating that, like oat milk, almond milk is primarily made of water and the nutrient density is low. But Harris-Pincus says almond milk tends to be higher in protein and vitamin E and also lower in sugar than oat milk, all nutritional pros. She also reiterates that, like oat milk, it tends to be fortified with vitamins A, D, B2, and B12—important nutrients for everyone and ones plant-based eaters specifically should be mindful of as animal-based products tend to be the primary sources for obtaining them.

2. It’s higher in healthy fats

When comparing almonds to oats, almonds are also higher in monounsaturated fats, which are extremely beneficial for brain health. Again, Harris-Pincus says that almond milk isn’t exactly going to be a powerhouse source, but every little bit counts.

3. Almond milk is lower in calories than oat milk

For those who are actively seeking to manage their weight, Harris-Pincus says almond milk may be a better alternative milk choice because it’s much lower in calories than oat milk. For example, a cup of unsweetened Silk oat milk has 80 calories while a cup of unsweetened almond milk by the same brand has 40 calories.

Tips for buying oat milk or almond milk

Since the nutritional content is quite low for both, Harris-Pincus recommends making the decision for which one to go for on which one you like the taste and texture of more. There are also some general tips to keep in mind when shopping. “Choose an unsweetened option, as that will be lower in sugar,” she says. Also, if you are sensitive to gums—which are used for blending and consistency—that is something to be mindful of, too. “For most people they’re harmless, but some people do have a sensitivity,” Harris-Pincus says.

Below are three oat milk and three almond milk picks, all of which are unsweetened, have simple ingredients, and are fortified—keeping with Harris-Pincus’s advice of what to look for.

1. Oatly Oat Milk ($5)

It’s a cult favorite for a reason: Oatly’s OG oat milk has a short, simple ingredients list and is beloved by many for its taste and texture.

2. Silk Oat Yeah ($4)

Vegan, gluten-free, and made with no artificial colors or flavors, this pick is oat milk through and through—without anything unwanted sneaking into the carton.

3. Planet Oat ($3)

Planet Oat is popping up in more stores and cafes—and it’s one of the most inexpensive oat milks you’ll find. But that doesn’t mean you’re sacrificing on ingredients or taste; it’s a win all around.

4. Almond Breeze Blue Diamond Almond Milk ($3)

Almond Breeze is one of the tried-and-true almond milk brands and this one from their line has zero sugar whatsoever, making it a standout for health-conscious shoppers.

5. Califia Farms Almond Milk ($4)

Made from non-GMO almonds and completely free of carrageenan, an emulsifier that can cause digestive upset in some people, this almond milk is pretty close to what you would make at home (but fortified).

6. 365 Everyday Value Organic Almond Milk, Unsweetened ($3)

Whole Foods also sells its own store-brand unsweetened almond milk made from organic nuts. Like the others on this list, it’s fortified and has less than one gram of sugar.

In the great oat milk vs. almond milk debate, Pincus says what’s most important is to choose a beverage you like. Otherwise, it’s going to sit in the fridge unused. “It’s more important to choose an alt-milk that’s unsweetened than choosing between oats and almonds,” she says.

And hey, if you don’t like either one, there are plenty of other options to choose from…

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Email Address

from Well+Good https://ift.tt/37KL03p
via IFTTT