The Weighted Standing Hand Squeeze exercise is a simple and effective exercise that helps to strengthen the muscles in the hands and forearms. This exercise involves squeezing a small weighted object, such as a hand grip or stress ball, in your hand for a certain amount of time.
How to perform
Here are step by step instructions for the Weighted Standing Hand Squeeze exercise:1. Stand up straight with your feet shoulder-width apart and hold a weighted object, such as a hand grip or stress ball, in one hand.
2. Hold the object in your hand with your fingers wrapped around it and your palm facing up.
3. Squeeze the object as hard as you can for a count of 5 seconds, contracting the muscles in your hand and forearm.
4. Relax your grip and release the tension in your hand for a count of 5 seconds.
5. Repeat the squeezing and releasing motion for a total of 10-15 times with each hand.
6. Switch hands and perform the exercise with the other hand.
7. Take a short break and then repeat the exercise for 1-3 sets, depending on your level of strength and endurance.
Remember to start with a lighter weight and gradually increase the resistance as your strength improves. It's important to focus on proper form and technique to maximize the effectiveness of the exercise and prevent injury.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.