Things You'll Need:
- Tennis Ball
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Step 1
Start by squeezing a tennis ball in your palm and then rotate to the other hand after fifteen repetitions. Two different balls can be used, but it's more accurate to use the same one.
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Step 2
Now use the tips of your fingers and the palm. This requires the use of different muscles and will help build a stronger grip. Do three sets of ten reps, more if needed. A rubber ball can also be used, it just depends on your grip strength and ball resistance.
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Step 3
Next alternate fingers one by one, even the thumb. Make sure to do about five squeezes per finger on both hands. To get a stronger grip increase the number of sets you perform.
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Step 4
Move on to finger tip push ups. These are exactly the same as traditional push ups, the only difference is that you are supporting your body weight with the tips of your fingers. Higher reps will build stronger grip, but isn't necessary if the exercise is painful.
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Step 5
One handed pull ups can also increase grip and hand strength. This exercise is very difficult and I only recommend it for experienced weight lifters. Many times you may need help from someone with negatives and reinforcement.
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Step 6
Reversed curls can build grip strength and stronger hands. It's the same as the regular curl only backwards with your palms facing toward your body. Begin with light weights until you find a comfortable amount. Use sets of 5-6 with roughly ten reps.
