Ever have difficulty opening a jar of pickles or tomato sauce?
Do your hands hurt when you hold things and perform repetitive motions, like washing dishes or gardening?
Well, the issue could be lack of grip strength. And it’s more than just a problem that makes daily chores or tasks difficult for you…
Grip strength has been revealed as a very reliable gauge of your biological age. In fact, studies have shown that grip strength is connected to your:
- Risk for heart attack and stroke
- Dementia risk
- Loss of overall muscle mass (sarcopenia)
- Chance of survival if you get cancer
So, as you’ve learned, grip strength important, especially as we age; yet, rarely, is it a focus of fitness programs.
In today’s video, Tema Esberg of Potentia Personal Training, shows you a fun and easy grip strength exercise that is also a compound movement. This means, this exercise will simultaneously develop your fingers, forearms, deltoids, shoulders, abdominals and butt muscles while raising your cardio, too.
In this video Tema is holding a round, weight-lifting plate. She suggests using one that is between 5-15 pounds. If you don’t have a weighted plate, you can hold a heavy book, dictionary or other heavy object. It does not have to be round.
Let’s have a look and follow along!
How to “pitch carry and drive”
Begin by standing with feet comfortable shoulders-width apart, hands by your sides. Grip the weighted object between pinched fingers of your right hand.
Pinching the disc tightly to really work those finger grip muscles, take 4 lateral steps to the right side.
Now lift the plate up and in front of your chest and hold with both hands, like a steering wheel. Squeeze your butt muscles and your abs for added stability and isometric strength training.
With arms extended, draw 5 circles clockwise and then five counter-clockwise. When doing these, keep your arms very straight so that you will target the shoulders and deltoids development.
Related: What’s your true age?
Now grip the plate with the fingers of your left hand and lower your arms to their sides. Take four lateral steps to the left while pinching the weight tightly.
Do a total of 6 repetitions of Right Steps – clockwise and counter-clockwise rotations – Left Steps.
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