How to Increase Grip Strength & Forearm Strength

by Nick Ng

About Nick Ng

Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.


Grip strength is essential for many sports and tasks, such as gymnastics, grappling combative sports and yard work. Grip strength involves your core as well as your forearms and hands. According to coach Vern Gambetta, author of "Athletic Development," grip strength requires that you have a strong core to stabilize your body as you lift. You can use free weights to perform lifts and swings or use your body weight to increase grip and forearm strength.


Step 1

Grab a pullup bar with both hands facing away from you and about shoulder-width apart. Keep your legs slightly bent below you.

Step 2

Exhale and pull yourself as far as possible. Your goal as you gain strength is to pull yourself up until your head clears the bar. Do not stick your neck forward.

Step 3

Lower your body until your arms are fully extended. Perform three sets of eight to 12 reps.

Kettlebell Swings

Step 1

Stand with your legs about shoulder-width apart. Hold a 10-lb. kettlebell with your hand hanging down in front of your body.

Step 2

Bend your legs slightly and your torso forward as you swing the kettlebell between your legs. Rotate your arm internally so that your thumb is pointing between your legs. Do not round your spine.

Step 3

Push your legs against the floor and your hip forward to bring your torso upright. Swing the kettlebell up at the same time until your arm is parallel to the ground. Repeat the swing using your hip and legs to control the swing. Perform three sets of 10 to 12 swings per arm.

Medicine Ball Push Pass

Step 1

Stand about two to three feet away from a wall with your feet away hip-distance apart. Hold a 6-lb. medicine ball in front of you with both hands near your chest.

Step 2

Bend your legs slightly and push them against the ground. Throw the ball against the wall at the same time by quickly pushing the ball forward against the wall.

Step 3

Catch the ball after it bounces off the ball once. Perform three sets of 12 to 16 throws as fast as you can.

Items you will need

  • Pullup bar
  • 10-lb. kettlebell
  • 6-lb. medicine ball


  • As you gain strength, you can increase the weight of the ketteball and medicine ball. If the weights mentioned are too heavy, start with lighter weights to build your strength.
  • Make all your movements as smooth as possible to avoid injury.

References (2)

  • "Athletic Body in Balance"; Gray Cook; 2003
  • "Athletic Development"; Vern Gambetta; 2006

Photo Credits:

  • Photodisc/Photodisc/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or