We all know what happens when someone gets to own a pair of small hands. Oftentimes, these hands end up being called as “cute” or some would go as far as calling them effeminate. For tougher guys who frequently go to the gym, these are the last things they would want to hear. And while this may seem to be a challenge for some genetically, there are now proven ways on how to get bigger hands. This article is for those willing to challenge their genetics!
Throughout this discussion, you’ll learn various sequences that will activate some muscle groups in your hands, which in time, will also be facilitating their lateral movement. In addition, I’ve found ways to increase the size of your fingers. These are exercises that will provide you the opportunities to grow your hands bigger and sturdier in no time.
How To Get Bigger Hands Like A Pro
Things You’ll Need
The exercises you’re about to undergo will range from easy to moderate and intense. The barbell that you should be going after must be equipped with top-of-the-line materials like neoprene because your barbell should be anti-slip.
2. Stress Ball Or Hand Therapy Ball
Your stress ball’s goals are to make you improve your hands’ strength and ease some muscle tension and joint pain. I’d suggest balls of varying resistance from soft, medium, to firm, so they can cater to your different needs, as well as getting your hands enlarged.
3. Grip Plate
You’re going to need a grip plate that should accommodate the size and strength of your hands. Depending on these, your plates should provide you a variety of weight sizes. They should also be easy on the floor and rust-resistant.
Method #1 Finger Stretching
This sequence may work for you if you’re looking to improve the range of motion in your hands and to bring relief to hand pain.
- Place your palm down on a table or any other flat surfaces.
- Straighten your fingers gently. Do this as flat as you can on the surface without having to force your joints.
- Hold this position for 20-50 seconds. Release.
- Perform this method at least four times with each hand.
Method #2 Grip Strengthener
If you’re experiencing difficulty in opening door knobs or holding things without dropping them, then this sequence might be the answer to your ongoing struggle.
Note: Don’t perform this exercise if your thumb joint is fractured or damaged.
- Hold a stress ball in your palm. Squeeze the stress ball as hard as you can.
- Hold it for a few seconds, then release.
- Perform this sequence for 10-15 times on each hand. You can do this exercise for 2-3 times a week, but make sure that your hands are well-rested for 48 hours in between these sessions.
Method #3 Making A Fist
Making A Fist
This sequence is a great starter for hand and finger exercises. This simple exercise should prepare you in conditioning your hands for your upcoming exercises.
- Simply make a gentle fist. Your thumb should be wrapped around your fingers.
- Hold it for at least 30-60 seconds, then release and spread your fingers wide.
- Repeat this sequence with both of your hands at least four times.
Method #4 Pinch Or Plate Pinch Hulas
Pinch or Plate Pinch Hulasl
This sequence should work for you if you’re looking for the right type of thumb fix. This lift should target the growth of your thumbs.
- Select a few 10-pound plates with its sides smoothened out.
- Place just your thumb on one side of the plate, and fingers on the other.
- Pass the plates around your body from left to right.
- Perform this sequence in the opposite direction.
Method #5 Rack Suitcase Isometric
Rack Suitcase Isometric
If you’re looking for a support regimen, then this one’s for you. Also, it’s a great exercise to strengthen your trunk!
- Place a loaded barbell on the rack. Ensure that the safety catches are set at knee-height.
- Stand so that you’re able to place the bar on your left side, perpendicular, and with your feet hip-width apart.
- Bend your hips back as you grab the barbell in its center with your left hand.
- Push through your heels to stand up. While doing this, ensure that you don’t round your back. Squeeze the bar tightly to avoid teetering.
- Make sure to straighten your spine and that you’re not bending towards the barbell.
- Keep this position for as long as you can hold it. Repeat it on the other side.
Method #6 Double Overhand Deadlifts
Double Overhand Deadlifts
This grip-straining exercise is known to induce myoplasmic hypertrophy that should grow your hand muscles in no time. This technique will also benefit your back.
- Use straps to envelop the bar on your barbell.
- Keep the bar close to your body, dragging it up to your legs as much as you can. Put your hips through while performing this sequence.
- Ensure that you stop in at the bottom of every rep, so you get a dead pull every time.
- Perform 8 reps for this exercise.
Method #7 Olympic Lifting
Note: Before trying this technique, I highly encourage you to speak or hire a good lifting coach to evaluate and check your movements. One of this exercise’s benefits is the stimulation of myoplasmic hypertrophy, similar to double overhand deadlifts.
Olympic lifting comprises of “The Jerk,” “The Clean,” and “The Snatch”. These compound movements should take an expert coaching along with proper technique to maximize the first two sequences.
These exercises will ultimately develop total body fitness that includes strength, power, speed, flexibility, coordination, and eventually, the growth of your muscle hands.
Caution: These are highly advanced exercises. As such, be extremely careful with the weights you’re going to use. Needless to say, bad form on these sequences will result in serious injury.
- Take the barbell off the ground while keeping your chest up. Place your arms straight, and your feet should be flat on the surface. The bar’s first movement should resemble the deadlift with a slight backward motion. Your arms should act as straps in the first step of this sequence.
- Cross the barbell over your knees. Note that the shins should be vertical at this phase while the majority of your weight should shift from your mid-foot to the heels. During this sequence, your torso and hips should start extending so it could continue to pull the barbell in a vertical motion.
- Extend your hips as the barbell attains two-thirds up your thigh from the knee. Meanwhile, the hip extension should also resemble a forceful, powerful movement to accelerate the bar. The bar should also touch your thigh as you extend your hips.
- Move the barbell upward while you begin throwing your chest up, shrugging your shoulders. As such, this particular step should cause a short, quick jump that extends the barbell’s vertical movement.
- Move your hips into a squatting pose. Your arms should act to pull you under the barbell, bending slightly.
- Catch the barbell in the rack position. This is where the bar is set on the top of your chest and shoulders. This rack position is significant as it extends the clean and the jerk with a reliable jerk movement.
- Stand up from your squatting position as you keep the barbell in its racked position.
- Reset your feet and grip position. The grip must be a bit wider than your shoulder’s, while your feet should be placed a width apart from your shoulders.
- Move your hips down slightly. This should be done with a short, quick downward movement. It should be about a quarter-squat, building kinetic energy for this entire sequence.
- Move your legs upward with no pause at the bottom. Otherwise, this will reduce the amount of energy and force for this method.
- Press the barbell above your head as you drop your hips again into a quarter-squat. This step should see you standing with your arms fully extended with your legs in a quarter-squat. These movements are to happen simultaneously if conducted properly.
- From your quarter-squat position, stand up as you keep your arms extended to cap the clean and jerk sequence. You can drop the barbell or release the weight once your feet are back together. Your hips should be fully extended.
- Position your feet at a shoulder-width stance. The barbell should rest right above the connection in between your toes and your foot.
- With both of your palms facing down the grip, bend at your knees while you keep your back flat. Grab the bar using a “wider-than-your-shoulder”-width grip. Bring your hips down and ensure that your body drops like you were heading to sit on a chair. This will serve as your starting position.
- Push the floor with your feet as if it’s a moving platform. Do this sequence as you start lifting the barbell with your legs close to it.
- When the bar reaches the middle of your thighs, push the floor with your legs. In an explosive motion, lift your body to a complete extension.
- Lift your shoulders back in shrugging position. Pull up the bar while you lift your elbows out to your side, keeping them above the bar as long as you can.
- In a quick yet powerful motion, get your body under the barbell when a high point is reached in which it can also be controlled. Drop while locking your arms and holding the barbell overhead as you assume a squat position.
- Rise up out of the squatting position to cap the lift. Your feet should be in line, and the arms must be fully extended while the barbell is being held overhead.
More Winning Tips On Getting Bigger Hands!
Gaining more mass and muscles in your hands will also require you to beef up your diet. This includes a whole lot of protein intake. I’d recommend a consumption of 4000 calories per day. You can also use protein powder with some soya bean, milk, and eggs.
You can also consume at least 200-250 grams of chicken on a daily basis. Reduce your salt intake. Now, if you’re a vegetarian, you can have paneer, spinach, and dairy products.
While your bones won’t have a chance to grow longer and bigger once they settle for good, your hands’ muscles can still be improved with this streamlined list of exercises. These sequences all require a say from your healthcare provider, so it’s crucial that you consult them first before heading for these.Some of these exercises could also induce injury if you’re not thoroughly guided and supported. Having a coach by your side is highly encouraged.
Ultimately, your diet is likewise a huge parameter in gaining success in this specific goal. Get a good amount of protein and equip this diet with some of these exercises and you might be surprised with the results.
If you have some more tips to share about how to get bigger hands, please leave them in the comment section below, and don’t forget to share this article!