| Typically, hand strength is tested using a piece of | | | | individuals must repeat the test exactly the same |
| equipment called a hand dynamometer. There are | | | | way every time. |
| numerous styles and types of dynamometers but | | | | - The dynamometer must be adjusted to the hand |
| they are all designed basically the same. The trigger | | | | size of the individual, which can result in improper |
| of the device is squeezed with maximum effort and | | | | results if not done properly. |
| held for five seconds. | | | | - The dynamometer does not isolate hand strength |
| Results are determined from the best of several | | | | alone as it requires the use of forearm strength as |
| tests after allowing a minimum of at least 15 seconds | | | | well. |
| recovery time between each attempt. Improvement | | | | - Final results are greatly determined by an individual's |
| is measured by comparing results of previous test to | | | | motivation for completing the test. |
| current tests. Assuming that ongoing training is | | | | Although there appear to be both advantages and |
| practised between tests, improvements should | | | | disadvantages to using a dynamometer to measure |
| register on the dynamometer. The validity of test | | | | hand strength, it is still the most reliable method |
| results obtained using dynamometers is sometimes | | | | available. Exercising the hand regularly can improve |
| questioned as there are various conditions that can | | | | and maintain hand grip strength. |
| affect the outcome. | | | | Simple hand strength exercises include squeezing a |
| Here is a brief rundown of the pros and cons of | | | | tennis ball or bean bag for 8-10 repetitions. Hand |
| using this type of hand grip strength test. | | | | pushing exercises can be done anywhere any time |
| Pros | | | | without equipment. Simply place your hands together |
| - The test is very simple and easy to administer for | | | | prayer style and apply light pressure, holding and |
| both right and left handed individuals. | | | | relaxing for several repetitions. |
| - The dynamometer is a widely used and accepted | | | | Hand grip exercises can help to increase the forearm |
| strength testing device so there is a concise and | | | | strength that is essential to rock climbing and |
| consistent score chart. | | | | bouldering. Hanging from a chin up bar is a great grip |
| Cons | | | | exercise but so is simply walking while gripping hand |
| - Users must be sure to recalibrate the | | | | weights. |
| dynamometer as necessary to ensure accurate | | | | The most important element to remember is to |
| results. | | | | include a variety of exercises in your work outs. Try |
| - Rest periods between tests must always be the | | | | to incorporate hand, wrist, finger and forearm |
| same to ensure accuracy. | | | | exercises into each workout. This will ultimately |
| - Techniques and arm positions can vary widely from | | | | provide the best training for overall strength. |
| test to test. To be certain that results are true, | | | | |