Hand Specific Grip Strength Movements
Crushing is the action of closing the fingers against a resistance. Similar in nature but often forgotten are clamping (wrapping the fingers around something and squeezing it toward the palm) and crimping (directing force with the fingers toward the callous line).
Pinching involves grasping something with the thumbs in opposition to the fingers. This can be static (no movement, such as gripping a board) or dynamic (such as squeezing the handles of a clamp).
Support grip entails lifting something with the fingers, which end up taking the brunt of a load–normally in an isometric fashion, like deadlifts, rows, and kettlebell work. It should be noted that true support grip entails the fingers wrapping well around the bar. If the handle is large enough that there is a space between the fingers and thumb, it is referred to as open hand support.
Hand extension is the opening of the fingers and thumb (antagonistic action to flexion of the fingers and thumb).
Wrist & Forearm Grip StrengthPostures
Ulnar / Radial Deviation
Angling the wrist toward the inside or outside edges of the forearm. Movement toward the thumb side would be radial deviation.
Flexion / Extension
Flexion is the bending of the wrist so that the palm moves toward the front of the forearm–shown above. Extension, then, is the antagonistic movement pattern and involves moving the wrist so that the back of the hand moves toward the back of the forearm.
Pronation / Supination
These are the terms given to forearm rotation. Pronation is the turning of the forearm so that the palm faces down (similar to prone, as in lying face-down), while supination is turning the forearm so that the palm faces upward.
Circumduction
This is a combination of all of the above movement patterns, where the hand moves in a circular fashion about the wrist. It can also be done holding something.
Elbow Movement Patterns Flexion (with Pronation)
Bending the elbow so that the forearm nears the bicep with the palm facing downward (like a reverse bicep curl motion). This is a very important movement for preventing and getting rid of inflammation injuries like tennis elbow.
Flexion (with Supination)
Bending the elbow so that the forearm nears the bicep with the palm facing upward (like a normal bicep curl motion).
Extension
Straightening the elbow, such as in the bench press. Any weakness or liability in the surrounding musculature can decrease your numbers on the bench and other movements.
*This Grip Strength Article was written by Jedd Johnson
