What are The Benefits of Handgrip Exercises?
Handgrip exercises are of growing interest in sports science, because of their influence on the performance and health of athletes. A recently published study was conducted to investigate the impact of handgrip exercise on tennis-specific movement patterns.
The primary objective is to examine whether handgrip training affects dominant performance parameters in 30-s simulated rallies with 5 min of rest between each rally.
The study was carried out on seventeen volunteer tennis players, with the grip size of the dominant arm being measured using a digital caliper. One week later, two 5-min simulated rallies were performed to assess the dominant performance parameters (repetitions, hitting time, distance covered). Before and after this period handgrip strength was tested.
The results showed that the average number of times a player hit the ball in a rally decreased from 16.17±3.24 before handgrip training to 14.83±2.91 after training (p=0,003). In addition, hitting time increased significantly from 487±141 to 539±125 ms (p=0.002), and grip strength increased from 46.9±22.4 to 50.5±22.1 N (p=0,040).
There were no significant changes in the other performance parameters analyzed. The research concluded that handgrip training may play an important role in modulating tennis-specific movement patterns, with the likely mechanism being an improvement in muscular endurance.
Therefore, handgrip training can improve your tennis playing through changing movement patterns by increasing muscular endurance.
Benefits of Hand Exercise:
1. increases grip strength
2. improves stamina and endurance
3. helps to lose weight
4. relieves stress and anxiety
5. good for joints and tendons
6. reduces the risk of arthritis in the future
7. activates many muscle groups at once and develops coordination and balance between them (when you grab an object you activate muscles in your arms, shoulders, back, chest, and even legs)
8. reduces the risk of cardiovascular diseases.
There are two main types of handgrip exercises: isometric ones (when you squeeze a handle at the same time as pushing against a resistance), and isotonic ones (where you move an object up and down).
When you perform isometric handgrip exercise with proper form it activates your whole body. It’s a low-impact, high-intensity workout that can be done anywhere, anytime, and requires no special equipment. You can do it while standing up, sitting down, or lying on the floor, in front of a TV set or when out running errands.
One of the best hand grip strengtheners is a dynamometer, a tool that is widely used in clinics and hospitals to measure muscle strength. And if you need a home model, there are many inexpensive options to choose from.
Handgrip Exercise Disadvantages:
1. overuse injuries
2. underdevelopment of muscles
3. abnormal growth in children
4. pain and cramps
5. distracts from regular activity with the hand or both hands
Some people recommend using handgrip strengtheners before and after tennis matches, as well as before playing a match against your training partner.
If you want to increase your handgrip strength, follow these tips:
• use the correct technique
• squeeze for time instead of squeezing as hard as possible
• train with both hands to balance out dominant side development
• stretch every day before and after working out
• keep your fingernails clean and short and avoid wearing gloves
You should be able to see the progress in about one month:
As far as I can tell, there is no scientific evidence that handgrip exercises improve tennis-playing performance. The studies cited as a source for this article don’t mention anything about tennis performance.
But there are some studies that conclude handgrip training does improve tennis-playing ability, but the authors of these studies don’t explain how. So it’s possible that they’re talking about hand-eye coordination or something else.
How to use a hand gripper:
To use a handgrip exerciser, hold it in front of you with your palms facing up and your arms straight. Then squeeze the device as hard as you can until the muscles in your hands, forearms, and upper arms are contracting. Hold that position for five seconds, then slowly release the tension over another five-second period.
the device itself isn’t important. You can use a handgrip exerciser by squeezing a ball in your hands, an adjustable-weight dumbbell using both arms, or even just do it with your hands and fingers if that’s all you’ve got available right now. What is important is that you work out each hand and arm individually and that you do it on a regular basis.
The ideal way to use a handgrip exerciser is for 10 reps, three times a week. But if you think you can’t do it this often, just try to fit in at least one or two sets each day.
pull up bar exercise routines:
the perfect combination of free weights and pulleys that enables the user to perform a wide variety of strength-building, muscle-toning exercises using their own body weight as resistance.
It offers an extremely versatile workout that targets the upper body, abdominals, legs, and buttocks.
Body Sculpture’s Pull Up Bar is perfect for toning your entire upper body to help you achieve the physique you’ve always wanted.
The Pull Up Bar’s non-slip handle and lightweight design allow you to focus on your workout and not worry about injuring yourself or damaging your home.
It’s a highly effective training tool that can help you get into the best shape of your life.
To use it, rest the pull-up bar on a secured door frame by putting it in between one of the handles and closing the door. Grip either side of the pull-up bar with both hands, palms facing down.
Use an overhand grip to hang with arms extended. Pull yourself up, leading with your head and shoulders. Keep your abdominals pulled in so you can keep control of your body throughout the entire exercise. Pause when your chin reaches the bar, then slowly lower to start position.
The Pull Up Bar is ideal for doing pull-ups, but it also works well for push-ups, sit-ups, chin-ups, crunches, and much more.
Note that this is not a full-body workout tool. It trains muscles within specific sections of your body only. This makes it ideal if you want to focus on training one area in particular.