Do you want to live longer? Part 1

So do you want to live longer?

Get a grip!

‘Say whaaat?’

Yes studies have shown that your grip strength is an highly effective way of determining how long you’ll live.

In this article I talk about grip strength and then I’ll give you some of my favourite exercises to improve grip strength.  

hang-park

Hangin’ around in Primrose Hill!

In this article I talk about grip strength and then I’ll give you some of my favourite exercises to improve grip strength.  

What’s the deal?

According to Dr Darryl Leong, principal investigator and an assistant professor of medicine of McMaster’s Michael G. DeGroote School of Medicine and cardiologist for the hospital “Grip strength could be an easy and inexpensive test to assess an individual’s risk of death and cardiovascular disease”. Dr Leong and his colleagues followed about 140,000 adults aged 35 to 70 over a period of four years in 17 countries. The results concluded Grip strength was a strong predictor of cardiovascular mortality and a moderately strong predictor of incident cardiovascular disease for people of diverse economic and sociocultural backgrounds. Wow!

A similar 2014 study published in the journal PLOS ONE found hand grip is related to other markers of ageing, such as people’s future mortality, disability, cognitive decline, and the ability to recover from hospital stays.

So what are my go to exercises for grip strength? 

  1. Hanging from a bar. 

Yes you will see me hanging in the picture above in the park. Yes it’s easy when you’re 5 years old, have short arms and weigh 20kg. Try it as an adult! Chances are it was humbling right? I’ve got long arms and weigh 102 kg and so for me this is HARD! Try to reach 2 minutes and then if you’re a real badass you can hang using one arm.

2. Deadlifts.

Once you start to lift a decent weight you will realise how much deadlifts work your grip. That’s why a lot of people end up using straps as their grip gives in before their strength. A high majority of people should have some kind of deadlift variation in there programme simply because they’re an awesome full body exercise that will improve your life and physique.

3. Bottoms up kettlebell press.

Sounds weird and looks it too! Anytime you hold up a kettlebell in the ‘bottoms up’ position you are forced to squeezed the bell tight to maintain the upside down position and so it tests your grip. As you increase the weight, the harder you have to squeeze. This exercise is also great for shoulder health and stability so it’s a win win IMO! Here’s a clip of ya boy doing it on my instagram page. (I post there daily and I put up some cool posts about fitness and HipHop and I’ll answer any questions on there if you ask nicely!).

So leading on from yesterday. Another awesome exercise for grip strength and shoulder health. The bottoms up kettlebell press! Why? 1. You're forced to squeeze the bell in order to stop it falling over. This works grip, shoulder stability and the core.🌠 2. It also fires the glutes and the lats which are typically 'sleepy' 😴muscles. 3. It helps you find the right groove for your presses and helps you keep a vertical forearm. That's why people with dodgy elbows and shoulders usually can perform it pain free. Give it a go. Strength & Salud Enjoy bonfire night unless you're a 🐶🐱🙈. 🌃🎆💥 #bvoy #bvoytraining #london #coach #pt #momswholift #moms #mums #shoulders #rotatorcuff #grip #kettlebell #fit #fitfam #fitness #gym #gymlife #gymflow #weightlossjourney #weightloss #toned #toning #health #fatloss

A video posted by Ed Griffiths (@bvoytraining) on

4. Rope and Rock Climbing.

Rock climbers are known for having serious grip. Rope climbing is more advanced but if you see anyone who can do it. You can bet ya bottom dollar they have great strength, grip and probably great looking arms!

5. Holding plates and Fatgripz.

They’ve been around for a while but still not many folks use them. Fatgripz are things you can add to dumb bells and barbells to make the bar thicker so it tests your grip to an insane level.

Try holding a 20kg plate in one hand just by squeezing it. Hard huh? Practicing this will boost your grip if you want something very simple to try. Sorry it’s me again holding a plate but there’s a wicked quote from Bob.

Well. I hope you enjoyed this article and now you know why grip strength is not just something for rock climbers and it’s something you should try to hold on to for as long as you can.

Part 2 will show you another ‘predictor’ of longevity!

Strength & Salud

Ed

 

 

 

 

References

http://www.medicaldaily.com/get-grip-handshakes-better-predict-life-expectancy-blood-pressure-muscular-strength-333202

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