What Gets Measured Gets Managed

Measuring physical characteristics is an excellent way to make sure you are managing them, in this case, managing would mean attempting to make your grip strength both stronger and more endurant. If you are not aware of your current capabilities it can be very difficult to create a clear path towards progress.

Different Types of Grip Strength

Grip strength is the term used often to describe both grip strength and grip endurance. I will provide multiple tests for both in this article. Strength is the maximal amount of force production and endurance is the amount of time a specific contraction can be maintained. These two physical characteristics often correlate highly but that does not mean that they are the same by any means. Understanding the difference is important, because training these two physical properties differs greatly. I suggest you test both characteristics and then make interventions where you feel is needed.

Four Reliable Ways To Test Grip Strength

Hang From Bar Test

The hang from bar test will give you a good indication of your grip strength or endurance. For those with relatively low grip strength, hanging for more than 10 seconds could be extremely challenging. For those with higher grip levels of grip strength, this will be more of a test of endurance. This is the easiest way to test your grip strength in the gym. If you can hold for more than 20 seconds then this will be more of a test of endurance and less than 20 seconds it is more of a test of strength.

Kettlebell Hold Test

This test involves standing in place with the kettlebells in hand for as long as your grip allows. This is for those who are unable to perform the hang from bar test as they are not able to take their own body weight. This follows the exact same premise as the hang from bar test, we are testing how long our grip can maintain a contraction.

It is important to select the correct weight for this exercise, you will want it to be something relatively heavy (for you) and not something you can perform for extremely long amounts of time. If you can hold it for more than 90 seconds, it is very likely that you have selected a weight that is too light.

Using the same kettlebells every time you do the test will be important, this will allow you to standardise your testing protocol. This is especially important as different kettlebells will have different handle thickness, which can change the result of the test drastically.

Weighted Hang From Bar

For those who have high levels of grip strength and would like to test their grip strength not their grip endurance, using a weighted hang from bar instead of a bodyweight hang is a great option. In this test you test the maximum weight you can hang with for between 10-20 seconds. This is only for advanced individuals as it requires high level of upper body strength. This test will also require a belt or pin that will allow you add weight in a practical way.

Dynamometer Test

The dynamometers is the most accurate way to test grip strength. The dynamometer is the piece of equipment that is used in experiments around grip strength and is the gold standard test of grip strength. This involve squeezing a handle as hard as possible that in turn will give you a value of force production. These can be relatively expensive and are not widely available, but if you do have access to one I highly recommend using this as your gold standard test of grip strength.