How to Increase Hand Strength and Have a Strong Handshake in 2 Weeks

Read also[edit | edit code]

• Functional movement abilities: mobility and stability
• Strength abilities
• Tests to assess absolute muscle strength using barbells and extreme weights
• Tests to assess speed-strength abilities and power
• Medball
• Bicycle ergometry
• Tests to evaluate the special strength abilities of field players
• Speed ​​abilities
• Tests to evaluate reaction speed
• Tests to evaluate the special speed abilities of field players
• Endurance tests
• Flexibility
• Physical abilities of hockey players
• Coordination abilities

What is hand dynamometry and what does it show?

Carpal dynamometry is an instrumental method for studying isometric hand strength, which is carried out using a dynamometer. Testing of the level of physical development of the upper extremities is carried out for children aged 8 to 18 years, adult men and women, as well as people over 65 years of age.

The norm indicators are influenced by a large number of factors, namely:

• percentage of muscle and fat tissue;
• total body weight;
• the presence or absence of chronic diseases of internal organs and the musculoskeletal system;
• performing dynamometer measurements by a healthy person, or those undergoing rehabilitation after injury, ischemic stroke of the brain;
• age.

Dynamometry is a procedure that is carried out in medical institutions, sanatoriums, sports boarding schools, or in special training centers where athletes of different age groups undergo physical training.

This method of testing the hands of the upper limbs makes it possible to obtain the following information:

• muscle strength in the wrist area;
• muscle tissue endurance;
• finger grip strength;
• dynamics of increasing physical strength in the hands;
• the process of development of the upper limbs in children of the appropriate age;
• determine the gradual loss of physical strength in older adults.

To carry out hand dynamometry, electronic or mechanical dynamometers are used, the use of which does not require special knowledge or educational training.

This testing method is performed on people of the following categories:

• law enforcement officers, including special forces;
• patients of medical institutions who have suffered a cerebral stroke and are at the stage of physiotherapeutic rehabilitation;
• patients with multiple sclerosis (in this case, the process of disease progression is monitored using regular dynamometer measurements);
• children suffering from cerebral palsy or other pathologies of the musculoskeletal system, in which the functions of the muscular system are impaired;
• adult men and women who have suffered severe injuries to the upper extremities (dynamometry makes it possible to monitor the dynamics of recovery of strength in the muscles and tendons of the arm).

Dynamometry is mandatory for professional athletes who engage in weightlifting, arm wrestling, kettlebell lifting, and freestyle wrestling. Data obtained during testing of athletes makes it possible to predict the athlete's potential capabilities in upcoming competitions.

Sources[edit | edit code]

1. Godik, M.A. Complex control in sports games / M.A. Godik, A. P. Skorodumova. - M.: Soviet Sport, 2010. - 336 p.: ill.
2. Doilido, A.A. Factor analysis of the structure of physical development and strength preparedness of swimmers wearing high-class fins / A.A. Doilido, V.P. Popov // Theses VIII scientific. conf. The Baltic Republics and Belarus on the problems of sports training. - Tallinn. - 1980. - Part 2. - P. 94-95.
3. Fitness testing / Topend Sports: the Sport & Science Resource. — Mode of access: https://www.topendsports.com/testing/index.htm. — Date of access: 12/24/2015.
4. ↑ 4,04,1 Fry, A. Measurement and Evaluation / A. Fry // Presentation 5: Essentials of Strength Training and Conditioning Multimedia Symposium / NSCA Certification Commission. - Lincoln, 2006. - 36 p.
5. Zankovets, VE Interconnection of speed, power and speed-power abilities of professional hockey players on ice and out of ice / VE Zankovets, VP Popov // Pedagogics, psychology, medical-biological problems of physical training and sports. - 2015. - No. 9. - P. 12-19.
6. Gledhill, N. Detailed assessment protocols for NHL entry draft players / N. Gledhill, V. Jamnik // Toronto: York University, 2007. - 28 p.
7. Central Scouting, - Mode of access: https://www.centralscouting.nhl. com. — Date of access: 07/14/2015.
8. Evans, N. Anatomy of bodybuilding / N. Evans; lane from English S.E. Borich. — 2nd ed. - Minsk: Potpourri, 2012. - 192 p.: ill.
9. Nikonov, Yu.V. Physical training of hockey players: methodological manual / Yu.V. Nikonov. - Minsk: Witposter, 2014. - 576 p.

Muscle strength and endurance

The productivity of working movements, other things being equal, depends on the amount of muscle strength developed by a person. The amount of mechanical work performed by a person depends on it, since work is equal to the product of the force developed by a person by the magnitude of the path along which this force acts. To measure muscle strength, special dynamometers are usually used, of which the most common are wrist and backbone dynamometers (Fig. 19). The first is a steel bracket, which the subject squeezes with maximum tension in a bent palm. Depending on the amount of force developed, the bracket is more or less deformed; this deformation is marked by turning the arrow, indicating on the scale the developed force in kilogram-force (kgf).

When measuring deadlift strength (the strength of the muscles that straighten a bent torso), a person stands on a wooden platform into which the end of a chain is mounted, and with maximum effort pulls on a handle attached to the free end of the chain. Between the handle and the platform, a dynamometer with an arrow indicating the amount of force developed is mounted in the chain.

Rice. 19. Dynamometers: a - wrist, b - deadlift

The amount of muscle strength depends on a number of conditions: the gender and age of a person, the degree of training, the state of health and the degree of fatigue. Insufficient physical development and associated muscle weakness can cause a deterioration in the accuracy and efficiency of working movements, and the appearance of many unnecessary movements. A worker who is not physically strong enough is forced to strain his strength during work, making maximum efforts for him. This method of work causes the spread of excitation to muscles not involved in the movement (extra movements).

As a result of examining a large number of people of both sexes and different ages, a table was compiled showing the dependence of the magnitude of the back strength on gender and age (Table 1).
From the table it follows that the back strength of men is higher than the back strength of women of the same age. The maximum value of deadlift strength for men is 155 kgf, for women - 77 kgf. As a result of training, back strength and arm strength increase, but with illness and fatigue they decrease. Table 1. Changes in human backstrength indicators depending on age and gender

The maximum value of the force that a particular muscle develops, all other things being equal, depends on its length and thickness. A muscle develops tension like a stretched elastic body, and therefore its strength decreases as it shortens or as the angle changes in the joint in which the muscle produces angular movement of the body link. Thus, to fully characterize the power capabilities of, for example, the muscles of the arm, it is necessary to measure the force not just once at any one position of a link in the joint, but several times throughout the entire angular displacement of a given link. For this purpose, special dynamometers are used.

Maximum muscle strength can be increased through systematic, targeted training. For adolescents of weak physical development, until an increase in strength is achieved that allows them to perform normal educational and industrial tasks, it can be recommended to use lightweight tools and tools of smaller sizes (according to the height and size of the students’ hands). The value of strength does not yet fully characterize a person’s muscular performance , i.e. his ability to perform physical work for a long time. It happens that a person can develop great strength, but is not able to maintain it for a long time. In other cases, a person who does not have great strength can maintain for a long time the moderate force that he is able to develop.

The ability to maintain muscular effort for a long time is called muscular endurance. Special dynamometers are used to measure endurance. An example is the Rosenblat dynamometer (Fig. 20). It contains a rubber bulb filled with water connected to a pressure gauge, which the subject squeezes in his hand with a force equal to approximately half the maximum. The subject controls the magnitude of his effort by the level of the mercury column rising in the pressure gauge when the bulb is compressed. The pressure experienced by the bulb is transmitted to the pressure gauge through intermediate devices. The degree of endurance with this technique is assessed by the duration (in seconds) of maintaining an effort equal to half the maximum. The amount of endurance determined by this method varies from 30 to 100 s.

Rice. 20. Rosenblat dynamometer: a - general view, b - diagram: 1 - pressure gauge, 2 - piston, 3 - rubber membranes, 4 - reservoir filled with water, 5 - plug, 6 - rubber bulb, 7 - reservoir filled with mercury

Endurance can be determined in other ways. In the described method, the person did not perform external mechanical work; he only maintained constant pressure in the bulb. But to characterize a person’s performance, it is important to know his ability not only to maintain force for a long time, but also to perform mechanical work for a long time. To measure endurance during mechanical work, instruments called ergographs are used. In Fig. Figure 21 shows one of these devices - a finger ergograph. A person rhythmically, to the sound of a metronome, bends and extends his finger, raises and lowers a load attached to the free end of a cord running from the finger through a system of pulleys. When lifting and lowering the load, a pen slides in special guides, which draws straight lines on the rotating cylinder, the length of which is equal to the height of the lifting of the load. The resulting recording of work in the form of straight lines is called an ergogram. Using the ergogram, you can determine the time during which a person worked, since the speed of movement of the cylinder is known; in addition, knowing the size of the load and the total length of the lifts that make up the ergogram (gravity lowers the load) and multiplying these values, you can get the work done by a person before the onset of fatigue. Depending on the size of the load and the frequency of lifting it (the pace of work), the amount of work performed by a person will be different. But if these conditions are constant, it will depend only on a person’s ability, while performing mechanical work, to develop repeated efforts for a long time while overcoming resistance, i.e., on endurance.

Rice. 21. Finger ergograph: 1 - block system, 2 - pen, 3 - lever moving along the frame, 4 - metal frame, 5 - cord, 6 - tubes for fixing non-working fingers, 7 - leather loop, 8 - device for fixing the hand , 9 - load

Exercises to work on bottlenecks in muscle development

It must be said right away that the athlete must constantly perform movements such as hyperextensions, deadlifts, and barbell rows from the pit. These are very effective exercises that require special attention. Now let’s look at auxiliary exercises for deadlifts in more detail.

Rows using a power rack from a dead center

This movement contributes to the development of technique, and also helps to eliminate the problems that athletes have when overcoming the dead points of the trajectory. The weight of the sports equipment depends on the distance of the dead center from the ground; the greater it is, the more significantly it is necessary to increase the working weight. The movement should be performed in 2–5 sets with 3–5 repetitions.

Barbell pulls from the pit

The exercise helps improve the skill of removing sports equipment, and it should be located at the level of the athlete’s ankles. Performs from 3 to 5 sets of 3-5 repetitions.

Squats with a barbell in your hands

Thanks to this exercise, the athlete will improve technique and removal of sports equipment. Do not use heavy working weight. Perform 4 to 8 sets of 3–6 repetitions.

Squats on a low bench

It also allows you to improve the technique of performing the main exercise and removing sports equipment. Perform 3 to 5 sets of 4–8 repetitions.

"Negative" cravings

Allows you to improve technique and strengthen ligaments. The exercise combines a long negative phase of about 10 seconds and a short positive one. With a count of 6, the athlete should go to a right angle, and with a count of 10, he should already lower himself into a full squat. Perform 3 to 5 sets of 4–8 repetitions.

Holding a sports equipment (barbell)

The exercise perfectly strengthens the hands, and should be performed from 3 to 6 sets of 4–8 repetitions.

Leg presses

The exercise is aimed at developing quadriceps. These muscles are important when performing deadlifts and require special attention. You should perform from 3 to 6 sets of 4–8 repetitions.

What is the difference between a wrist or hand dynamometer and a deadlift dynamometer?

The distinctive features of a hand dynamometer lie in its intended purpose. This type of device is an oblong plastic handle that can be completely wrapped around the fingers and also fits into the palm when it is squeezed. Attached to the top of the hand dynamometer is a dial that displays test readings.

To measure isometric upper limb strength, you will need to squeeze the dynamometer first with your right hand and then with your left hand. In this case, it is necessary to strictly follow the rules of the testing instructions. Otherwise, you may get false results.

The backbone dynamometer is a floor-mounted device that stands on a support leg with average dimensions of 300 by 200 mm. At the top of the device there are 2 handles that extend to the sides. This part of the backbone dynamometer is designed to fix the upper limbs.

In the center of the measuring device, between the grip area and the support paw, there is a dial on which the level of physical strength of the subject is displayed.

To test the isometric abilities of their muscular system and other elements of the musculoskeletal system, a person will need to deadlift this device, activating almost all the muscles of the body. In this case, both hands are involved at once.

Evaluation of results

The results of hand dynamometry are assessed based on the normal indicators that were described in the sections above.

Interpretation of data obtained during the performance of deadlift dynamometry occurs as follows:

• indicator from 170 to 200 kg - the physical strength of the subject is below average;
• result from 200 to 230 kg - the functional ability of the human muscular system is at an average level;
• indicator from 230 to 260 kg - the isometric data of the subject are above average.

If, according to the results of deadlift dynamometry, a result exceeding 260 kg was obtained, then such an indicator indicates that the physical strength of the subject’s muscles is at a very high level.

Hand dynamometry is a method of instrumental study of the physical strength of the upper extremities, which is carried out in relation to children over 8 years of age, adult men and women. The normal indicators depend on the total weight of the person undergoing examination, and the possible presence of concomitant diseases of the body is also taken into account.

Hand dynamometry is indicated for children who have pathologies in the development of the upper extremities, adults who have suffered a cerebral stroke, or severe injuries to the musculoskeletal system. This type of examination of the functional capabilities of muscles is carried out by athletes involved in arm wrestling, freestyle wrestling, and judo.

The key to success is a complex workload

Developing grip strength is a versatile activity. You should do different exercises, gradually increasing the load.

Although, if you are satisfied with a slightly more powerful grip than your friends, a few round expanders will be enough for you. Just remember to give your wrist muscles a heavier workout periodically.

To achieve the best results, in addition to your hands, you should train the rest of your body. This is a simple truth that is not obvious to everyone. Isolated training of grip alone will not give the desired result. The body must work harmoniously.

You can do any physical activity. You can work out in the gym, play your favorite sport, or do exercises in the morning. If you want, just run, it will give you basic endurance. Grip strength training will be more effective if all other muscles are developed.

Cardio, by the way, in addition to developing endurance, has another side - improving blood circulation and saturating body cells with nutrients and oxygen. Thanks to accelerated metabolism, muscles will work better.