Get a stronger grip: 5 easy-to-do hand exercises
What's the story
Enhancing your grip strength is vital for discus throwers striving for improved control and distance in their throws. This article details five effective hand exercises specifically aimed at strengthening your grip, ultimately boosting your overall performance in discus throwing. These exercises are easy to perform but highly beneficial, and can be easily integrated into your regular training routine.
Finger lifts
Finger lifts for dexterity and strength
Finger lifts aim to enhance the dexterity and strength of each individual finger, which is crucial for maintaining a firm grip on the discus. To do this exercise, start by placing your hand flat on a table. Then, raise each finger slowly off the table one at a time. Hold the lift for five seconds before lowering it back down. Do this exercise 10 times for each finger.
Wrist curls
Wrist curls for enhanced wrist stability
Wrist curls strengthen the muscles surrounding the wrist, crucial for maintaining a stable grip during the throw. Holding a lightweight dumbbell or a resistance band, sit with your forearm on your thigh or a table with your hand hanging over the edge. Curl your wrist up towards you, pause for two seconds, then lower it back down. Do three sets of 12 reps on each wrist.
Grip squeezes
Grip squeezes to increase holding power
Grip squeezes are great for developing hand muscle endurance, which helps you keep a strong grip throughout the discus throw motion. Simply grab a stress ball or a grip strengthener and squeeze it as hard as you can for five seconds before releasing. Do this 15 times with each hand.
Towel wrings
Towel wrings out for forearm strength
This exercise simulates the action of wringing out water from a towel, but targets the forearm muscles that are essential for improving grip strength. Hold a dry towel and twist it as though you're attempting to wring out water, using both hands in opposite directions. Perform three sets of 15 twists every day.
Reverse curls
Reverse curls to balance muscle development
Reverse curls don't just help build forearm muscles, they also promote balanced muscle development between your forearms and biceps, leading to more powerful throws. Grab a barbell or dumbbells with an overhand grip at thigh level, then curl them up towards your shoulders, keeping your elbows tucked in close to your body. Lower them back down after a brief pause at the top. Shoot for three sets of 10 reps.