Training the hand is an often overlooked piece of the puzzle to becoming the best athlete you can be, as well as living a long and healthy life.
This article will cover some methods for training the hand while providing context for why this is important in sports, training, and life.
In our modern-day society, humans are no longer required to possess an iron grip for survival. Many of the hard labor tasks are taken care of for us and consequently, our hands have become tight and weak.
Having strong functional hands can really set you apart from the rest of the field. Take Kawhi Leonard, 2 time NBA Defensive Player of the Year who is known as "The Claw"
What you will notice in the clip, is that not only does Kawhi have super large hands and excellent defensive instincts, be he also appears to be STRONGER than everyone else, often simply ripping the ball out of other players' grip.
Grip strength is proven to be a great indicator of total body strength. See article here
It has also been linked to longevity, living longer and overall health.
Here are some short 10 min sessions to address specific attributes.
Grip Strength
Finger Segmentations - 10
Hanging - 3 sets of 30-60 seconds
Loaded Finger Extensions -2 3 sets of 10
Finger Extension
Crawling or Handstand Practice - 3 mins
Finger Lift Offs - 10 per finger
Finger Extension - 10 reps
A) Finger Splays - 3 of 10
B) Palming - 3 sets of 30 seconds
Pollux
Thumb Circles - 10 reps
A) Thumb Stretch - 3 sets of 30 seconds
B) Thumb Lift Offs - 3 sets of 10
Finger Strength
A) FInger Splays 3 sets of 10
B) Crimp Grip - 3 sets of 10-15 seconds
Finger Extension - 10 reps
Crawling - 3 mins
If you would like any of these workouts assigned, ask your coach!
Article on how grip strength impact mortality
Article on how grip strength positively impacts full body strength