Grip Strength: What It Is, Why It Matters, and How to Improve It

By, Rachel Snyder – O2X On-Site Specialist

What is Hand Grip Strength?

Hand grip strength (HSG) is a reliable measurement of the maximal amount of force exerted by an individual’s forearm muscles. HSG is commonly measured by using a handheld dynamometer in a seated or standing position. This measurement serves as simple and effective marker of overall strength and health and  is used to predict muscle strength and mass, bone mineral density, nutritional status, and quality of life.

There are different types of HSG – crushing grip, pinching grip, support grip, and wrist and forearm strength. Crushing grip is the closing force of the hand, such as squeezing, while pinching grip refers to the strength of the fingers and the thumbs. An example of pinching grip would be handling weapons and holding onto smaller objects. Support grip is where an individual is holding on to an object for an extended period of time such as while carrying equipment. Lastly, wrist and forearm strength is needed to improve and maintain fine motor skill mobility and stability.

HSG as a Critical Component for Tactical Populations

HSG is an important component for completion of tactical performance tasks such as marksmanship, victim rescues, grappling, carrying heavy pieces of equipment, and climbing. HSG assessments are being utilized more frequently during the recruitment and qualification processes for police forces (Orr 2017). When controlling firearms, HSG plays an important role in maintaining control of the weapon, especially during high-stress situations. HSG also plays an important role in physical endurance. Law enforcement, firefighters, and military personnel have to carry around heavy equipment, climb walls and ropes, and repel from tall buildings and structures. HSG is also an essential component of  tactical fitness such as dragging individuals during training or actual operations as well as lifting and pulling people and objects. Overall, HSG enhances tactical populations ability to perform their key duties during both training and real-life operations.

How to Train Grip Strength

HSG training should be incorporated into a tactical population’s physical training program and should cover all four types of grip strength.

In order to train crushing a pinch grips exercises such as plate pinches, towel pull ups, and rope climbs could be performed. These exercises place emphasis on squeezing and strengthening of the fingers and thumbs to hold on to the equipment.

Another training method to incorporate are static holds to build support grip strength. Static hold variations that can be used are dead hangs from pull up bars, towel hangs, carry variations, and sled pull variations. TRX straps and towels can be attached to sleds that tactical athletes pull across different surfaces at varying intensities and distances. Furthermore, various carry variations can be performed, including farmer’s carries, suitcase carries, overhead carries, front rack carries, and mixed-grip carries. These variations challenge the body to stabilize loads in different positions while utilizing a range of equipment, such as kettlebells, dumbbells, resistance bands attached to weights, and yokes.

Additionally crushing, pinching, and support grip strengths can be trained through dynamic efforts. Examples of dynamic grip strength include barbell exercise variations such as deadlifts, bent over rows, and Romanian deadlifts. Fat grips can be added to the barbell to further emphasis improvements in HGS. Dynamic grip strength can also be trained through odd object training such as lifting and carrying sandbags and worms.

Lastly, wrist and forearm strength can be trained through reverse curls utilizing EZ-bars, dumbbells, or barbells as well as wrist curls.

Overall, HSG training should train all four types of grip strength- crushing, pinching, support, and wrist and forearm strength. These methods should be incorporated into the physical training program for tactical populations to improve their overall grip strength and improve their functional strength to carry out the essential tasks for their duties.

Hand Grip Strength and Injuries

HSG appears to play a critical role in tactical populations ability to successfully carry out essential duties, however, HSG should not be solely relied on to predict or prevent injury or to determine physical readiness (Slider 2024).  Previous musculoskeletal injuries are the strongest predictor of future injuries, symptoms, and work disability. Research also shows that new trainees are at a higher risk for injuries than their more qualified and experienced counterparts, while those who are less fit are at the greatest risk for injury (Orr 2017). Training hand-grip strength can play a role in reducing risk for injuries such as carpal tunnel or tendinitis in the wrist or elbow. Tactical populations need a well-rounded training program to improve strength, endurance, mobility, and education on proper techniques to help reduce risk for injury. Also, proper job skills training and experience appears to play a large role in their risk for injury in their field. Moreover\r, HSG could be used as a tool for evaluating return-to-work for tactical personnel who have been injured. HSG appears to be useful as a measurement of occupational readiness (Orr 2017).

A Piece of the Puzzle

Even though HSG plays a role in tactical populations ability to efficiently and adequately perform essential tasks, such as marksmanship, victim rescues, and carry equipment, tactical athletes still need a well-rounded training program to enhance their strength, speed, endurance, and coordination to reduce risk for injury and to increase work task performance. Furthermore, nutrition and cognitive performance also play a large role in a tactical individual’s successful performance. Tactical personnel need to be properly fueled and recovered to perform at peak levels. They also greatly benefit from cognitive performance techniques to successfully perform tasks during high stress situations, especially while handling weapons. HSG plays a role in the successful execution of tactical duties, but needs a well-rounded program to be carried out at a high level consistently.

References:

1. Orr, R., Pope, R., Stierli, M., & Hinton, B. (2017). Grip Strength and Its Relationship to Police Recruit Task Performance and Injury Risk: A Retrospective Cohort Study. International journal of environmental research and public health, 14(8), 941. https://doi.org/10.3390/ijerph14080941

2. Silder, A., Zifchock, R., Brown, L., Sessoms, P., & Jones, D. (2024b). The association between grip strength, upper body power, and limb dominance in a military population. Military Medicine, 189(9–10). https://doi.org/10.1093/milmed/usae227

About O2X On-Site Specialist Rachel Snyder:

Rachel Snyder is an O2X On-Site Human Performance Specialist, specializing in Strength and Conditioning with the DEA. She focuses on optimizing physical performance, injury prevention, and recovery for tactical professionals. Leveraging her extensive expertise, Rachel designs and delivers comprehensive training programs tailored to meet the unique demands of her clients.

Before joining O2X, Rachel served as the Head Strength and Conditioning Coach at D1 Training. She also contributed to the Holistic Health and Fitness (H2F) Program at Fort Jackson, where she developed and implemented physical training programs for the 193rd Infantry Brigade. Additionally, Rachel worked as an assistant strength and conditioning coach at the University of South Carolina, focusing on Women’s Tennis and Pole Vaulting. Rachel holds a Bachelor’s degree in Exercise Science from UNC-Charlotte and a Master’s degree in Exercise Science from the University of South Carolina. A former Division I women’s soccer player at UNC-Asheville and a 4A All-State athlete from Raleigh, NC.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.