What's the Deal with Grip Strength?

The Health Benefits of Training Grip Strength 

When it comes to functional fitness, grip strength is often overlooked—but it shouldn’t be. Whether you’re an elite athlete, a weekend warrior, or simply want to age well and maintain independence, grip strength plays a vital role in overall health and performance.

In this article, we’ll explore what grip strength is, why it matters, how you can train it, and why using natural wooden handles are a healthier, more sustainable option than plastic alternatives.

What Is Grip Strength?

Grip strength refers to the force your hand and forearm muscles can produce when gripping or holding an object. It's typically categorized into three main types:

• Crush Grip – the force applied when squeezing something (like a handgrip trainer).
• Pinch Grip – the force between your fingers and thumb (used when picking up plates).
• Support Grip – your ability to hold onto something for an extended time (like hanging from a pull-up bar).

Why Grip Strength Matters for Health

1. Functional Fitness & Injury Prevention
Grip strength is essential for many daily movements—carrying groceries, opening jars, or pulling yourself up. A weak grip can lead to poor form, overcompensation in other muscle groups, and even joint strain, especially in shoulders and elbows.

2. Longevity & Aging
Numerous studies link grip strength to longevity. One study published in The Lancet found that low grip strength is a strong predictor of mortality, more so than blood pressure in older adults. Strong hands mean a more independent, mobile, and active life.

3. Athletic Performance
Whether you're climbing, doing pull-ups, or weightlifting, a strong grip improves performance by enhancing control, stability, and endurance. It’s also essential for calisthenics, where bodyweight movements rely heavily on grip and support strength.

4. Neurological and Cognitive Health
Emerging research shows that grip strength is associated with better cognitive function and neurological health, possibly because it’s a proxy for overall muscle quality and physical activity levels.

How to Train Grip Strength

• Dead Hangs: Simply hanging from a bar trains your support grip and forearm endurance.
• Farmer’s Carries: Carrying weights at your sides improves both strength and posture.
• Towel Pull-Ups: Wrapping a towel over a bar mimics rope climbing and increases difficulty.
• Thick Grips or Wooden Handles: Using wider or textured handles engages more muscle fibers and boosts forearm activation.

Consistency is key. Like any form of training, grip work should be progressive and integrated into your broader fitness routine.

Why Wooden Handles Are a Superior Choice

When it comes to training equipment, material matters. Many standard handles are made from rubberized plastic, which not only feels unnatural but may also pose hidden risks.

1. No Microplastics or Toxins
Plastic and synthetic handles can degrade over time, shedding microplastics and exposing your skin to potentially harmful chemicals. These microplastics can be absorbed through contact or released into the environment.

2. Gentle on Skin
Plastic handles often have a rough or overly tacky surface that can lead to blisters, irritation, and wear on the skin. Our black walnut handles are finely sanded and finished by hand, offering a smooth, natural texture that’s gentle on your palms even during high-rep sets.

3. Sustainable & Aesthetic
Black walnut is a premium hardwood known for its strength, durability, and rich, dark tones. It’s renewable, biodegradable, and crafted to last. Each handle is unique in grain and color, bringing an organic, artisan feel to your training setup.

4. Better Grip Feedback
Wood has a naturally tactile feel that enhances feedback and proprioception. You’ll feel more connected to your movement, allowing for better control, improved form, and less slippage especially when training barefoot or shirtless.

Final Thoughts

Grip strength is more than a fitness fad. It's a foundational component of lifelong health, strength, and functional movement. Training your grip regularly can help you perform better, feel stronger, and age more gracefully.

And when it comes to how you train, choosing wooden, handcrafted black walnut handles isn’t just about aesthetics it’s a smarter, cleaner, and more sustainable way to connect your body to the tools you use.

Ready to upgrade your training?
Check out our collection of premium black walnut Tree Rings and Half Moon Rings, designed to support your grip and your goals for years to come.