Have you ever struggled with sore hands during your workouts? Whether you’re a weightlifter, grappler, or any other type of athlete, having strong hands can make a huge difference in your overall performance.

But how can you strengthen your hands and prevent injury without spending hours at the gym? The answer is simple: try this 8-minute workout for tougher hands, and find out if you can handle it!.

Warm-Up: Wrist Rotations

Before you start the workout, it’s important to warm up your wrists to prevent injury. Here’s how to do the wrist rotations:.

1. Hold your arms out in front of you, elbows bent at a 90-degree angle.
2. Make a fist with each hand, and rotate your wrists in a circular motion. Start with small circles, and gradually increase the size of the circles.
3. Reverse the direction of the circles.
4. Do 10 rotations in each direction.

Exercise 1: Grip Squeezes

This exercise will work your forearm muscles and improve your grip strength. Here’s how to do grip squeezes:.

1. Grab a hand gripper or a tennis ball in each hand.
2. Squeeze the grippers or balls as hard as you can for 30 seconds.
3. Rest for 10 seconds.
4. Repeat for a total of 3 sets.

Exercise 2: Plate Pinches

This exercise will work your thumb muscles and improve your pinch strength. Here’s how to do plate pinches:.

1. Grab two weight plates of the same size.
2. Hold the plates vertically between your thumb and fingers, with the smooth side facing out.
3. Squeeze the plates together as hard as you can for 30 seconds.
4. Rest for 10 seconds.
5. Repeat for a total of 3 sets.

Exercise 3: Farmer’s Walk

This exercise will work your grip and forearms, as well as your core and legs. Here’s how to do the farmer’s walk:.

1. Grab a heavy set of dumbbells or kettlebells in each hand.
2. Keep your back straight and your core tight.
3. Walk forward for 30 seconds.
4. Rest for 10 seconds.
5. Repeat for a total of 3 sets.

Exercise 4: Wrist Curls

This exercise will work your wrist flexors and improve your grip strength. Here’s how to do wrist curls:.

Related Article Get Stronger Hands! Try This 8-Minute Exercise Now!

1. Grab a dumbbell or barbell with an underhand grip.
2. Sit on a bench with your forearms resting on your thighs and your wrists hanging off the edge.
3. Curl your wrists up towards your body, keeping your forearms stationary.
4. Lower your wrists back down, and repeat for 30 seconds.
5. Rest for 10 seconds.
6. Repeat for a total of 3 sets.

Exercise 5: Reverse Wrist Curls

This exercise will work your wrist extensors and improve your grip strength. Here’s how to do reverse wrist curls:.

1. Grab a dumbbell or barbell with an overhand grip.
2. Sit on a bench with your forearms resting on your thighs and your wrists hanging off the edge.
3. Curl your wrists down towards the floor, keeping your forearms stationary.
4. Lower your wrists back up, and repeat for 30 seconds.
5. Rest for 10 seconds.
6. Repeat for a total of 3 sets.

Exercise 6: Hand Release Push-Ups

This exercise will work your chest, shoulders, triceps, and improve your grip strength. Here’s how to do hand release push-ups:.

1. Start in a push-up position with your hands slightly wider than your shoulders.
2. Lower your body to the ground.
3. Lift your hands off the ground, and then press your body back up to the starting position.
4. Repeat for 30 seconds.
5. Rest for 10 seconds.
6. Repeat for a total of 3 sets.

Exercise 7: Fingertip Push-Ups

This exercise will work your chest, shoulders, triceps, and improve your finger strength. Here’s how to do fingertip push-ups:.

1. Start in a push-up position with your hands directly under your shoulders.
2. Lower your body to the ground, and keep your fingertips on the floor.
3. Press your body back up to the starting position.
4. Repeat for 30 seconds.
5. Rest for 10 seconds.
6. Repeat for a total of 3 sets.

Exercise 8: Grip Holds

This exercise will work your grip strength and endurance. Here’s how to do grip holds:.

1. Grab a heavy set of dumbbells or kettlebells in each hand.
2. Hold the weights at your sides for as long as you can.
3. Rest for 10 seconds.
4. Repeat for a total of 3 holds.

Cool-Down: Wrist Stretches

After your workout, it’s important to cool down and stretch your wrists to prevent tightness and injury. Here’s how to do the wrist stretches:.

1. Hold your arms out in front of you, elbows straight.
2. Bend your left hand back towards your forearm with your right hand, and hold for 30 seconds.
3. Switch hands and repeat.
4. Bend your left hand forward towards your palm with your right hand, and hold for 30 seconds.
5. Switch hands and repeat.

Conclusion

If you want to improve your grip and prevent hand injuries during your workouts, this 8-minute workout for tougher hands is worth a try.

These exercises target different muscles in your hands and forearms, and can be done with minimal equipment in the comfort of your own home. Give it a shot, and see if you can handle the challenge!.