How Stronger Hands Make You Healthier
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 | | In today's edition, Joe shares: - How to Get a Grip
- 1 Great Exercise
- Simple Rules for LIfe
| | | GET A GRIP | Spartans!
A few years back, I made a decision that raised a few eyebrows - I started carrying a 44-pound kettlebell with me wherever I went.
And I mean everywhere. For three years. I took my kettlebell, nicknamed Leo, to restaurants and business meetings, through airports and onto flights.
Some called it eccentric, and I had a ton of people ask me why, but I knew the value of doing hard things, and I was determined to challenge myself in every way possible.
I knew that a byproduct of my kettlebell experience was that I had developed vice-like strength in both hands – perfect for navigating Spartan Race obstacles – and that a solid grip was a huge help when playing sports, carrying groceries, lifting kids, and doing yard work.
What I didn't know is that recent studies show it's tied to living a longer, healthier life.
This is partly because people with strong hands are more physically active, which is itself linked to longevity.
But grip strength isn't just about opening a pickle jar; it's about opening up a world of health benefits.
Here's a glimpse of what a strong grip can do for you: - Reduced Risk of Falls and Fractures: A strong grip allows you to catch yourself before a fall, reducing the risk of dangerous fractures as you age.
- Increased Bone Density: Grip strength exercises stimulate bone growth, improving your bone density and overall skeletal health.
- Enhanced Posture: Believe it or not, having a strong grip can also help to improve your posture. This is because the muscles in your hands and forearms are connected to the muscles in your shoulders and upper back.
- Reduced Risk of Cardiometabolic Disease: Research indicates that better grip strength is associated with a lower risk of cardiometabolic diseases like diabetes and heart conditions.
- Improved Cognitive Function: Strong grip is linked with better cognitive function as we age. It's not just about physical health; it's about mental agility.
- Pain Reduction: If you're like most people, that nagging pain in your thumb from holding your cell phone can be alleviated by building grip strength.
But getting stronger requires more than just focusing on the tiny muscles in your hands. It's about strengthening the entire chain, from your forearms to your upper arms, shoulders, and core.
These muscles function as a unit, so it's essential to work them in harmony. Here are a couple of ways to incorporate grip strength into your training regimen: - Use Free Weights: Incorporate barbells, dumbbells, and kettlebells into your strength-training routine. Focus on squeezing the grip while performing each repetition.
- Try Towels or Ropes: Attach towels or ropes to weighted cables when doing exercises. This will force you to grip tighter, engaging all the muscles necessary for a Spartan-worthy grip.
Remember, the power of a strong grip extends far beyond lifting heavy objects. It's about empowering every aspect of your life and ensuring you're prepared for any challenge that comes your way.
Here's to The Hard Way!
Joe | | | They Said It | | "I think that there's too much sugar in the world and not enough salt. Kids want to be challenged. Humans want to aspire to something. You don't win in life and you don't win in athletics with softness or selfishness." | | --Buzz Williams | | | THE FARMER'S CARRY | The best gym moves make you stronger and more resilient, help you live better longer, and even make you feel better.
The exercises should be functional, meaning they mimic things you do in the other 23 hours a day.
The Farmer's Carry is a perfect example. Learning to do it – and its variants – perfectly will not only help you become a better Spartan racer, but the best version of you. For the Spartan Guide to the Farmer's Carry, click here. | | | You Ask, Joe Answers | Q: Hi Joe, What are some simple rules to live better?
- Maggie H., Dallas
A: Hey Maggie,
I have 5 questions I reflect on daily: - Did I step outside my comfort zone?
- Did I move closer to my goals?
- Are the people I'm around better off for being around me?
- Did I treat my body right?
- Did I review my actions and think about how I could have done better?
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | The Hard Way Podcast | | | "The Stoic philosophers talked about voluntary discomfort, and I think things like Spartan racing are the antidote to today's world of comfort."
–Paul Taylor | | | | | | Was this email forwarded to you? Sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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