The strength of adhesion is more than a simple measure of how you can tighten a handful. It’s a Vital indicator of muscle strength, neurological health and functional capacity. Whether you lift weights, open pots or transport grocery products, your grip plays a key role in daily life and sports performance.
More importantly, research connects the grip strength to Overall health resultsIncluding cardiovascular health, mobility in the elderly and even longevity. In this article, we will explore what the strength of adhesion is, why is important and how you can improve it.
What is the grip force?
Grip strength is the amount of force Your hand and forearm muscles can exercise when entering an object. It is generally measured using a dynamometer and evaluated in books or kilograms of force.
Resistance to grip consists of several components:
- Crushing handle – Close your hand against resistance (for example, flu).
- Supporting – Hold a heavy object for time (for example, the farmer is wearing).
- Handle – Almost flat surfaces together (for example, weight plates).
- Wrist force – Includes bending, extension and rotation.
- Finger resistance – Particularly important for climbers, grapplers and weightlifting.
The grip force is fueled by the Flies and extensors of the forearmSupported by the muscles of the hand and the wrist. But don’t be fooled – you shoulders, back and same nucleus contribute to powerful grip performance.
Why is the strength of adhesion important?
1. Foundation of functional force
The strength of adhesion affects almost all the movements composed in training:
- Pull -ups
- Earth lifting
- Rows
- Kettlebell swings
- Haltier holds
If your handle fails, your ability to make these movements and the progress – of the suints.
2. Indicator of overall muscle health
Many studies have shown that The strength of adhesion is correlated with the total resistance of the bodyIn particular in older populations and rehabilitation parameters.
According to the Journal of GerontologyThe force of the handle is a reliable predictor of Mobility, disability and mortality limits among the elderly (Rantanen et al., 1999).
According to a complete review of 2024 published in the Journal of Health, Population and Nutritionyour Hand grip force (HGS) Perhaps a powerful predictor of your health – and not just your muscle function. This simple measure was linked to everything, from diabetes and heart disease to depression, cancer and even early mortality.
4. Improves sports performance and lifting
From fighting to climbing through crossfit, the strength of adhesion allows athletes to contain tools, control their body weight and reduce the risk of injury under high tension.
5. Supports the daily function
A good grip strength helps:
- Grocery store
- Opening pots
- Lift children or heavy bags
- Carry out cleaning tasks safely as you get older
How to test the force of the handle
The Order is the dynamometer::
- Hold on or sit down with your arm by your side
- Press the handle as loud as possible for 3 to 5 seconds
- Test both hands; Save the best of 2 to 3 trials
Benchmarks of normal adhesion resistance (adults):
| Age group | Men (kg) | Women (kg) |
| 20–39 | 44–50 | 28–32 |
| 40–59 | 40–46 | 25-29 |
| 60+ | 34–40 | 20-24 |
Values ​​may vary depending on the population, the height and the size of the hand
How to improve the strength of adhesion
1. Specific grip exercises
2. Elevators composed with adhesion requests
3. Endurance of the train handle
Advanced adhesion training:
- To strenghten neural walk And Recruitment of muscle fibers
- Improve Isometric endurance
- Develops crushing, pinching, supportAnd scrambling
- Increase joint integrity and reduces the risk of injury in the elbows, wrists and fingers
4. Reduce dependence on the straps
Use lifting straps only when you are absolutely necessary – it forces your forearms and hands to transport the load.
Who should focus on the strength of grip?
- Force athletes: Powerlifters, strong men, Olympic weightlifting
- Endurance athletes: obstacle runners, rowers, rock climbers
- Older adults: to maintain independence and avoid fragility
- Rehabilitation patients: Stroke survivors, victims of arthritis, post-surgical recovery
- General fitness customers: for longevity and daily function
Greencase strength training sample (2x / week)
Warm:
Main circuit:
- Lifted earth (fat bar) – 3 sets x 20–30 seconds
- Pinching – 3 sets x 10 (right and left)
- Towel Or Climb in rope– 2 sets max rehearsals
- Wrist – 2–3 climbs in each direction
- Seize firm – 3 sets x 5 repetitions (progressive resistance)
Cool:
- Finger extensors (the rubber opens)
- Wrist (flexor and extensor)
Pro advice for long -term grip gains
- Regularly But avoid the overtraining – the tents need recovery.
- Combine with training traction (Back, Biceps, Strongman Days).
- Use chalk To improve friction and reduce skin tears.
- Monitoring, load and rehearsals– The strength of the sockets improves with progressive overload.
- Balance grip with antagonistic formation (extensor) To prevent injuries on overuse.
Conclusion
The strength of adhesion is a small but powerful component of global health and physical form. More than a simple power of the hands, it reflects your neuromuscular efficiency, your resilience and even your longevity. By deliberately drawing your catch – through targeted exercises and reduced use of the strap – you can improve your performance in the gymnasium not only, but also your Quality of life outside.
References
- The strength of hand grip as a new vital sign of health proposed: a narrative review of evidence. https://pmc.ncbi.nlm.nih.gov/articles/pmc10777545/
- Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of the strength of adhesion: results of the potential study of urban rural (pure) rural epidemiology. Lancet. 2015; 386 (9990): 266-273.
- Rantanen t, et al. The strength of adhesion to the life of life as a predictor of the invalidity of old age. Jama. 1999; 281 (6): 558–560.
- The initial level and the rate of variation in the force of adhesion predict the mortality of all causes of causes in the very old adults. DOI:10.1093 / aging / AFX087
- Bohannon RW. Adhesion force: an essential biomarker for the elderly. Interview aging. 2019; 14: 1681–1691.
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
