Let’s get a grip in the gym and help prevent heart disease

Try this weights workout and slash your risk of cardiovascular disease, says Amanda Khouv.

WHEN was the last time you went to the gym and paid attention to how well you were gripping? It might be time to start, according to new research published in The Lancet. The study, which looked at over 14,000 participants, found that weak grip strength was a good indicator of increased risk of cardiovascular disease.

Grip strength is an indicator of overall muscular strength, which we know promotes a healthy metabolism and body fat percentage. So, next time you hit the dumbbells, barbell and kettlebell, remember the good you’re doing your heart and push yourself that bit harder when working out.

HOW TO DO IT: Split the workout into two circuits each consisting of four moves. Perform the allotted reps of each move in one circuit then move straight onto the next without a rest. After one set of all moves has been completed, rest for 1 minute then go back to the start and repeat. Once one circuit is finished, rest for 2 minutes then move on to the second.

Beginner: 2 x 10 reps/20 secs

Intermediate: 3 x 10 reps/30 secs

Advanced: 4 x 10 reps/30 secs

CHIN-UP

Areas trained: BACK, BICEPS, CORE

Technique: Stand under a pull-up bar.

Jump up to grab the bar, holding yourself at the top of a chin-up position with your chin above the bar – start on a box or step if you can’t reach the bar with a jump.

Lower yourself as slowly as possible until your arms are straight, maintaining slight tension in the shoulders while fully extended at the elbows.

SAFETY TIP: Keep some tension at the bottom to keep the whole body engaged.

PLATE PINCH

Area trained: GRIP

Technique: Hold a heavy plate in each hand by your sides without using any available handles. Hold for 30 seconds.

SAFETY TIP: Stand tall throughout and don’t let your shoulders hunch.

WALK

Areas trained: BOTTOM, THIGHS, CORE

Technique: Hold a dumbbell or kettlebell in each hand and walk for around 200m as fast as you can without stopping. This is a full set.

SAFETY TIP: Stand tall throughout and relax your shoulders.

DEADLIFT

Areas trained: BOTTOM, THIGHS, LOWER BACK

Technique: Push your hips back and bend your knees to take hold of a barbell on the floor.

Push your heels into the floor and extend your legs and hips to return to the start.

Lower and repeat.

SAFETY TIP: Keep your back flat and your gaze forward.

LUNGE

Areas trained: BOTTOM, THIGHS, CORE

Technique: Hold a pair of dumbbells by your sides.

Take a large step forward, bending both knees to about 90 degrees with your back knee just above the floor.

Extend your legs to take another step forward straight into another rep.