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As muscles go, the hands, forearms, and wrists don’t get much love in the gym — but it may be time to change that.
“Grip strength is so important for function in daily activities,” says personal trainer and strength coach Ryan McDowell, CSCS. Carrying children, schlepping groceries, opening jars, and lifting suitcases are just a few of the common tasks requiring hand and forearm strength.
Beyond its functional importance, grip strength is a reliable indicator of longevity and general health. Studies have shown that greater grip strength is associated with better cardiovascular health and fewer instances of depression. While fortifying your grip may not prevent a heart attack or cure a mental health issue, being able to open a pickle jar with ease could reveal clues about your overall well-being.
Luckily, training these muscles doesn’t require more work than what you might already be doing. Many of the best exercises for your grip also build strength in your, back, chest, shoulders, legs, and core.
“A lot of grip-focused exercises mimic hard, manual labor,” says McDowell, who has trained contact- and combat-sport athletes who need grip strength to compete. “That leads to an increase not just in grip strength but in balance and overall work capability.”
To that end, he offers this tough, full-body routine that builds serious hand, finger, and forearm strength.
Workout Overview
- Begin each session with a five- to 10-minute warm-up of easy cardio or calisthenics.
- On the first move of each workout, perform the designated number of reps on one side, rest briefly, then switch to the other side. Rest until you feel ready for your next set (30 to 90 seconds) and repeat until you have completed all sets and reps listed.
- On the other exercises (marked with number–letter combinations like 2A and 2B), perform one set of the A move, followed by a 30- to 90-second rest, then perform one set of the B move, followed by another rest. Return to the first exercise and continue alternating moves until you’ve completed all assigned sets for both moves.
- At the end of your workout, cool down with some stretching, easy cardio, or breathwork.
- Perform each workout one to two times per week (for a total of two to four workouts), resting at least one day between sessions.
Workout 1
Warm-up with five- to 10-minute of easy cardio or calisthenics. (Not sure what to do? Try this warm-up.)
1. Turkish Getup
Repeat three sets of five reps on one side.
Rest until you feel ready for your next set (30 to 90 seconds). Then switch to the other side.
Full Instructions
- Lie on your right side with a light-to-medium kettlebell in front of your chest.
- Using an underhand grip, grab the kettlebell with your right hand and loop your left hand over the top of the fingers of your right hand.
- Holding the kettlebell near the center of your chest, roll onto your back.
- Place your left hand on the floor about 45 degrees out from your left side, palm down.
- Bend your right leg and place your foot flat on the floor.
- Press the kettlebell to arm’s length directly above your right shoulder. This is your starting position.
- “Punch” the ceiling with your right hand, lifting your right shoulder blade off the floor.
- Roll toward your left and come up on your left elbow.
- Extend your left elbow and place your left palm on the floor behind you.
- Keeping your eyes on the kettlebell and your left leg straight, lift your hips off the floor as high as possible.
- Keeping your right arm straight and vertical, support your weight with your left arm and right leg, as you lift your left foot off the floor.
- Bend your left leg and lower your left knee to the floor, near your left hand.
- Holding the kettlebell overhead, shift your weight onto your right foot and left knee.
- Lift your left hand from the floor and rotate your torso toward your right knee so that you are standing in a half-kneeling stance with your right foot forward.
- Push the ball of your left foot into the floor and stand fully with the kettlebell overhead.
- Reverse the move, one step at a time, keeping the kettlebell overhead. Drop your left knee to the floor and return to the half-kneeling position.
- Reach your left hand to the floor.
- Supporting your weight on your left hand and right foot, bring your left foot forward and place the heel of your left foot on the floor in front of you so that your left leg is fully extended and your hips are raised toward the ceiling.
- Lower the hips to the floor.
- Lower your left elbow to the floor behind you.
- Lie back on the floor and extend your left arm out beside you. Lower the kettlebell back toward the body and return to lying on your right side. That’s one rep.
2A. Conventional Deadlift
Alternate 2A + 2B for 4 Total Rounds
Repeat for four sets of eight reps.
Rest 30- to 90-seconds before moving to 2B.
Full Instructions
- Place a barbell loaded with medium-heavy weight on the floor in front of you and stand with your shins touching the bar.
- Bend forward at the hips, bend your knees, and take an overhand grip on the bar. This is your starting position.
- Keeping your chest up, your arms straight and vertical, and your lower back in its natural arch, slowly stand, lifting the bar from the floor.
- Reverse the move, keeping the bar close to your body, and return to the starting position. That’s one rep.
For more on the deadlift, see “How to Do the Deadlift.”
2B. Alternating Dumbbell Press
Repeat, alternating sides, to complete four sets of eight reps per side.
Rest 30- to 90-seconds and return to exercise 2A.
Full Instructions
- Stand upright, holding two medium-heavy dumbbells at shoulder height, palms facing in.
- Keeping your chest up, press the dumbbell in your right hand upward until your arm is fully locked out.
- Reverse the move and lower the dumbbell back to shoulder height, immediately pressing the dumbbell in your left hand upward.
- Continue alternating arms until you have pressed each side eight times.
⊕ Continue alternating moves until you’ve completed four sets.
⊗ Once complete, move to exercises 3A and 3B.
3A. Ring Row
Alternate 3A + 3B for 3 Total Rounds
Perform three sets of 15 reps.
Rest 30- to 90-seconds before moving to 3B.
Full Instructions
- Standing a few feet behind the anchor point for a pair of rings (or equivalent), raise the rings to chest height and walk backward until the straps are taut.
- Keeping your arms extended, walk your feet forward slowly until your body forms about a 45-degree angle to the floor.
- Keeping your body straight, head to heels, and your head in a neutral position relative to your spine, simultaneously bend your arms and pull your shoulder blades back, lifting your chest as high as you can toward the anchor point.
- Pause, slowly reverse the movement, and repeat.
- To make the move more difficult, start with your feet farther forward; to make it easier, start with them farther back.
3B. Sandbag Walking Lunge
Perform three sets of 15 yards. Continue lunging forward, alternating feet, until you have covered 15 yards (45 feet).
Rest 30- to 90-seconds and return to exercise 3A.
Full Instructions
- Stand holding a medium-heavy sandbag across your upper back and shoulders, feet together and torso upright.
- Take a long step forward with your right foot.
- Keeping your torso upright and your gaze forward, slowly bend both legs until your left knee lightly touches the floor.
- Pause, then push forcefully off your back foot so that you can take a long stride forward with your left leg and descend into a lunge on the other side.
- Alternate legs, lunging forward with each step.
- Continue the movement until you’ve covered 15 yards (45 feet).
⊕ Continue alternating moves until you’ve completed four sets of each move.
⊗ Once complete, move to exercise 4.
4. Russian Kettlebell Swing
Aim to complete 30 swings in one minute.
Rest until you feel ready for your next set (30 to 90 seconds).
Repeat for five sets. (If you fall short, note the number of reps shy of 30 in each set.)
Full Instructions
- Stand where you can see a timer or stopwatch set to one minute.
- Place a medium-to-heavy kettlebell on the floor about two feet in front of you and stand with your feet one-and-a-half shoulder widths apart.
- Bend forward at your hips and knees and take hold of the kettlebell handle with both hands, using an overhand (palms down) grip, thumb-sides of your hands touching.
- Start the timer or stopwatch and begin your set.
- With your chest lifted, your lower back in its natural arch, and your knees slightly bent, shift your weight onto your heels, swinging the kettlebell backward between your legs.
- As the kettlebell reaches its apex behind you, powerfully thrust your hips forward, propelling the weight forward and up in front of you, contracting your glutes as hard as you can at the top of the move. (Note that you should not lift the weight with your arms and shoulders. The momentum created from the move should allow the kettlebell to swing freely throughout the move.)
- Allow the kettlebell to swing down and back between your legs, and fold forward at your hip joints. That’s one rep.
- Count your reps, attempting to complete 30 reps before one minute elapses.
- If you don’t complete 30 reps in that minute, keep track of the number of reps shy of 30. (For instance, if you complete 29, note that you were one rep short of 30.)
- Rest one minute and repeat the process a total of five times, keeping a running tally of any reps short of 30 in each minute.
- If your final tally is zero — meaning you completed your goal of 30 swings in each minute — your workout is over. If that total is more than zero, double that number for your rep count in the next exercise — your “bonus burpees.”
(For more on the kettlebell swing, see “How to Do the Kettlebell Swing,” or if you enjoy using kettlebells, try this “2-for-1 Kettlebell Workout for Full-Body Fitness.”)
⊗ Repeat the swing for five sets.
⊕ Keep a running tally of any reps short of 30 in each minute. If your final tally is zero — meaning you completed your goal of 30 swings in each minute — your workout is over. If that total is more than zero, double that number for your rep count in the next exercise — your “bonus burpees.”
⊕ Once complete, move to the “bonus burpee” if needed, or perform a cool down with some stretching, easy cardio, or breathwork.
5. Bonus Burpee
Double your missed reps from the kettlebell swing.
Full Instructions
- Standing with your feet shoulder width apart and arms at your sides, squat down and place your hands on the floor in front of you, about shoulder width or slightly wider.
- Keeping your arms extended, jump your legs back and land in a plank position. Your body should be in a straight line from head to heels. (Advanced exercisers can perform an optional pushup at this point.)
- Jump your feet toward your hands to return to the squat position, then jump into the air with arms overhead, fully extending your hips and squeezing your glutes. (If jumping is uncomfortable, step your feet back and forward with control.)
- Repeat until you have completed the total number of bonus burpees required from the previous exercise.
⊕ Once complete, perform a cool down with some stretching, easy cardio, or breathwork.
Workout 2
Warm-up with five- to 10-minute of easy cardio or calisthenics. (Here is a different warm-up to try.)
1. Dumbbell Snatch
Perform four sets of five reps per side.
Rest until you feel ready for your next set (30 to 90 seconds).
Full Instructions
- Assume a shoulder-width stance, holding a medium-heavy dumbbell in your right hand.
- Keeping your back flat and your chest up, fold forward at your hip joints until the dumbbell is about at knee height.
- In one explosive movement, extend your hips, knees, and ankles, jumping a few inches off the floor (this movement will cause the dumbbell in your hand to accelerate upward).
- Land with your knees slightly bent and “catch” the dumbbell in an overhead position.
- Bend your arms and lower the dumbbell back to waist height under control.
- Repeat for a total of five reps before switching the dumbbell to your left hand.
- Rest, then repeat the entire sequence three more times, for a total of four sets.
2A. Kettlebell Front Squat
Alternate 2A + 2B for 3 Total Rounds
Perform three sets of 10 reps.
Rest 30- to 90-seconds before moving to 2B.
Full Instructions
- Assume a shoulder-width stance, holding two equally weighted, medium-to-heavy kettlebells in the rack position in front of you: hands near your collarbones, palms facing one another, elbows tucked in by your sides, kettlebells resting on the outsides of your forearms, wrists straight.
- Keeping your chest up and your lower back in its natural arch, bend your knees and lower your hips simultaneously, dropping as low into a squat as you can without discomfort.
- Pause for a moment, then reverse the move and return to the starting position. That’s one rep.
2B. Bottoms-Up Kettlebell Press
Perform three sets of eight reps per side.
Rest 30- to 90-seconds and return to exercise 2A.
Full Instructions
- Assume a shoulder-width stance holding a medium-weighted kettlebell by the handle in your right hand.
- Using your left hand, if necessary, raise the kettlebell to shoulder height and invert the weight so that the handle is pointed down and the round portion of the bell is up (you’ll have to squeeze the handle hard to keep the weight in this position).
- Lower your left hand to your side.
- Maintaining the bottom-up position, press the weight to arm’s length overhead.
- Reverse the move, bringing the kettlebell back to shoulder height.
- Repeat for a total of eight reps before switching the kettlebell to your left hand and performing the same number of reps on the other side.
⊕ Continue alternating moves until you’ve completed three sets of each move.
⊗ Once complete, move to exercises 3A and 3B that appear below.
3A. Pull-Up
Alternate 3A + 3B for 3 Total Rounds
Perform three sets of as many strict, good-form reps as possible.
Rest 30- to 90-seconds before moving to 3B.
Full Instructions
- Take an overhand grip on a pull-up bar and hang with your arms straight for a one-count. Be sure to use a 5-finger grip, with your thumb wrapped under the bar, meeting your index finger.
- Pull yourself upward until your chin clears the bar.
- Pause and return to the starting position.
- Repeat for as many reps as possible.
- To make the move easier, loop a long exercise band over the bar, pulling the band through itself to secure it tightly and to create one long loop. Brace one foot or knee in the loop for assistance.
(Struggling to master the unassisted pull-up? Here are four steps to get you there.)
3B. Dumbbell Bulgarian Split Squat
Perform three sets of eight reps. Switch your legs and repeat the exercise.
Rest 30- to 90-seconds and return to exercise 3A.
Full Instructions
- Holding a pair of medium-heavy dumbbells down at your sides, stand about two feet in front of a box or step that is about 12 inches in height. You want to be facing away from the box.
- Step your left foot back and place the ball of your foot on the step behind you. This is the starting position.
- Keeping your torso upright, both feet pointing directly forward, and your right shin vertical, slowly bend your knees and hips, lowering your left knee as close to the floor as you can.
- Pause for a one-count and return to the starting position.
- Repeat for a total of eight reps.
- Switch your legs and repeat the exercise.
⊕ Continue alternating moves until you’ve completed three sets of each move.
⊗ Once complete, move to exercises 4A and 4B.
4A. Farmer Carry
Alternate 4A + 4B for 4 Total Rounds
Perform four sets of 40 yards.
Rest 30- to 90-seconds before moving to 4b.
Full Instructions
- Stand upright, holding a pair of heavy dumbbells or kettlebells by your sides, with at least 10 yards (30 feet) of clear space in front of you.
- Walk forward, a total of 40 yards (120 feet), doubling back on your space as necessary.
4B) Seated Med Ball Throw
Perform four sets of 10 reps.
Rest 30- to 90-seconds and return to the exercise 4A.
Full Instructions
- Facing a sturdy wall, sit on an exercise ball a few feet away with your feet planted firmly on the ground. Hold a medicine ball equaling about 5 percent of your body weight at chest height.
- Throw the ball as powerfully as possible against the wall and catch it on the rebound. That’s one rep.
⊗ Continue alternating moves until you’ve completed four sets of each move.
⊕ Once complete, perform a cool down with some stretching, easy cardio, or breathwork.
Photography by: Colin Simmons; Styling: Pam Brand; Model: Joe Meier. This article originally appeared as “Get a Grip.”
This Post Has One Comment
What’s a good starter size for the kettlebell exercises?