Research is showing that grip strength is not just a reflection of hand or forearm strength but an important indicator of overall health and upper-body strength. It provides a useful window into your body’s muscle strength and muscle mass.
People with stronger grip strength tend to have more skeletal muscle, which is essential for movement, posture and joint stability. As we age, a loss of muscle mass—known as sarcopenia—increases our risk of falls, reduces mobility and contributes to a loss of independence.
A weaker grip can also be a sign of neuromuscular ageing, and there is robust research linking lower grip strength to a higher risk of cardiovascular disease and poorer long-term health outcomes. While it doesn’t directly cause these conditions, it can act as a warning that your physical strength needs attention.
One way to improve your grip strength is through kettlebell training. Unlike dumbbells, which have an even weight distribution directly from your palm, a kettlebell’s weight is offset from the center of gravity creating a pulling force that challenges your muscles and stability. Your fingers, forearms and wrists as well as the rest of your body have to work harder to control the weight.
In this 20-minute upper-body kettlebell workout, moves like the single-arm row, biceps curl and front raise force you to stabilize against motion. Doing these exercises regularly and consistently will, over time, boost strength and muscle mass.
How to do the workout
- Single-arm row
- Standing diamond press
- Single to double upright row
- Triceps extension
- Biceps curl to front raise
All you need is one light-to-medium kettlebell for this workout. Do each exercise for 40 seconds, followed by 20 seconds of rest. Take 90 seconds of rest between circuits and perform the circuit a total of three times.
1. Single-arm row
Time: 40sec each side Rest: 20sec
- Stand with your feet hip-width apart, holding a kettlebell in your right hand.
- Step your right foot back, adopting a split stance, bending your left knee, keeping your toes pointing forward.
- Lean your torso forward, and place your left hand on your left hand for support—this is your starting position.
- Engage your core.
- Lift the weight to your hip, bending your elbow and raising it straight up, brushing your torso as it passes.
- Pause, then lower with control.
2. Standing diamond press
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding the kettlebell in both hands close to your chest.
- Engage your core, and move your shoulders back and down.
- Push the weight away from you at shoulder height, fully extending your arms.
- Reverse the movement to the start.
3. Single to double upright row
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding the kettlebell in front of your thighs in both hands.
- Engage your core, and move your shoulders back and down.
- Lift the weight up toward your chest.
- Lower with control, then let one hand go and repeat as a single-arm row.
- Repeat the sequence, alternating the arm you use for the single-arm row.
4. Triceps extension
Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding the kettlebell in both hands, arms extended straight overhead.
- Keeping your upper arms as still as possible, bend your elbows to lower the weight behind your head.
- Extend your arms to lift the kettlebell back to the start.
5. Biceps curl to front raise
Time: 40sec Rest: 90sec
- Stand with your feet hip-width apart.
- Hold the kettlebell in both hands by the sides of the handle in front of your thighs.
- Bend your elbows to raise the kettlebell to your shoulders.
- Reverse the movement to the start.
- Keeping your arms extended, raise the kettlebell to shoulder height.
- Reverse the movement to the start.
- Continue, alternating between the curl and raise.