by Mary Jo Gruber January 12, 2021 2 min read

One common denominator between silks, lyra, hammock and even pole, is that they can all place an immense amount of stress on your hands. No matter what your aerial apparatus of choice may be, you will invariably need to condition your grip strength. This can often seem like a challenge, simply because our grip strength is not something we use in many other forms of exercise. While there are a number of gadgets that you can purchase to work on your grip strength at home, you can actually strengthen your grip using nothing but your own hands! 

Conditioning your grip strength without any equipment comes down to focusing on three parts of your body that are most utilized for a strong grip; fingers, wrists and forearms. By combining a handful of stretching and strengthening exercises to target these three areas, you can start building up your grip strength without even picking up a piece of equipment!

Forearm Stretch

Girl doing a forearm stretch

 

Begin by sitting on your knees and place your hands on the ground in front of you. Turn your hands so that your fingers are facing your knees and stretch your arms out straight. Gently rock forwards and backwards on your wrists, feeling a deep stretch throughout your forearms. To add an extra stretch for your wrists, bend your elbows backwards until your hands peel up off the ground slowly. Repeat until both forearms and wrists feel warm.

Wrist Push Up

Girl doing wrist pushups

 

Begin by sitting on your knees and making fists with both hands. Place your fists on the ground with your knuckles pressed towards each other and the top of your hands on the ground flat. When you’re ready, slowly bend your elbows and lower yourself slightly down. Slowly raise yourself back up. Repeat 3 to 5 times. 

Finger Flicks 

Girl Doing Finger Flicks
Begin by standing with your legs hip width apart. Stretch your arms out long and begin raising them up slowly while flicking your fingers, hands facing in towards you. Once you’ve reached the top, rotate your hands to be facing away from you and continue flicking all the way down. You can also alternate and face your hands away from you on the way up and towards you on the way down. Repeat 5 to 7 times.

Finger Bends

Girl doing Finger Bends

 

Begin by spreading your fingers out wide. Starting with your thumb, slowly bend one finger down into a fist at a time while keeping the remaining fingers as straight as possible. Then, straighten each finger out from your fist, one at a time. Repeat 3 to 5 times.


These are just a few of the many exercises you can use to strengthen your grip without even using equipment. The beauty of these moves is that they can be performed anywhere and any time! Add these to your normal warm up routine before practice or try them out at home the next time you’re binge watching your favorite show to start reaping the benefits of improved grip strength, fast.  

Photos and Article by Mary Jo Gruber

Mary Jo Gruber
Mary Jo Gruber


Leave a comment

Comments will be approved before showing up.


Also in Uplift Active Aerial Fitness Blog

New Year, New Aerial Goals
New Year, New Aerial Goals

by Mary Jo Gruber January 01, 2021 2 min read

It’s no exaggeration to say that 2020 has been a year that threw many of us for loops we never saw coming. In this blog, we've come up with steps on how you can go into the new year with a renewed vision for this year and beyond for your aerial journey.
Read More
Creating a Splits Conditioning Routine
Creating a Splits Conditioning Routine

by Mary Jo Gruber December 29, 2020 2 min read

Splits are one of the most sought after skills for aerialists, yogis and dancers alike. In this blog, we've gathered the tips and techniques that you can learn to strengthen and condition your aerial splits with time and consistency.
Read More
Maintaining Strength Over an Aerial Break
Maintaining Strength Over an Aerial Break

by Quynbi Ada December 15, 2020 2 min read

The holidays coupled with a global pandemic can potentially derail a workout routine. On this blog, we gathered some ways to stay in the game over an extended interruption in your aerial practice.
Read More

Join the Uplift Active List!

Studio Quality

All equipment is top quality and comes with a 1-Year Warranty. It's built to last for many, many years!

Fast Shipping

Fast shipping to many countries on most items! We work with the best supply chains to get you your order fast!

Expert Help

We are here to answer any questions you might have about getting started, and provide training tutorials to help in your journey!