Typically, hand strength is tested using a component called a hand-held dynamometer. There are many types of dynamometers, but they are all basically the same. The trigger is pressed with maximum effort and held for five seconds.
The results of the best multiple tests are determined after at least 15 seconds of recovery time between each attempt. Improvement is measured by comparing the results of previous tests with current tests. Assuming continuous training is performed between experiments, improvements should be recorded on the dynamometer. Sometimes the validity of test results using dynamometers is questioned because there are different conditions that can affect the result.
Here are some of the advantages and disadvantages of using this type of strength test.
- This test is very simple and easy for right-handed and left-handed people.
- A dynamometer is a widely used and accepted power testing device, so there is a concise and consistent display diagram.
- To ensure accurate results, users should make sure to reset the dynamometer if necessary.
- Rest periods between tests should always be the same to ensure accuracy.
- The techniques and position of the arms can be very different in different tests. To ensure the results are accurate, individuals must repeat the experiment in exactly the same way each time.
- The dynamometer should be adjusted to the size of the person’s hand, which can lead to poor results if not done properly.
- The dynamometer does not separate the power of the hand alone because it also requires the use of forearm power.
- The final results are largely determined by the motivation of the individual to complete the test.
Although there seem to be advantages and disadvantages to using a dynamometer to measure hand strength, it is still the most reliable method available. Regular exercise can improve and maintain hand grip strength.
Simple hand strength exercises include squeezing a tennis ball or bean bag for 8-10 reps. Hand pushing exercises can be done at any time without equipment. Simply put your hands together in a prayer style and apply gentle pressure, hold for a few repetitions and relax.
Hand-held exercises can help increase forearm strength, which is essential for rock climbing and bouldering. Hanging up from the chin bar is a great exercise to take, but so is walking when lifting hand weights.
The most important thing to remember is to include a variety of exercises in your workouts. Try to include hand, wrist, finger and forearm exercises in each exercise. This ultimately provides the best training for overall strength.