抓握力量（下） | Grip Strength

抓握力量（下） | Grip Strength

 

抓握力量

球棍、球桿、球棒、球拍及球類運動的握力

在握力和投擲速度之間僅發現了”微小到幾乎沒有的相關性”；投擲能量；板球準確性；保齡球精準度；球棒、球桿及球棍/冰球速度；球棒能量；領域百分比；及高爾夫、曲棍球、冰球和袋棍球擊球。作者們認為握力與具有“高技術精度和準確性”的動作關係較小。研究指出，在運動中用（手掌、手指和拇指）對工具或物體施加力的時間和順序比單獨施加力的大小更重要。此外，在可能達到握力閾值情況下，獲得更多力量並不會造成優勢。”在球棍、球桿、球棒、球拍及球類運動當中，熟練動作的協調和時間安排更為重要。”。“力量（例如臥推力量和手腕、肘部、肩部和膝蓋扭矩）、彈道（例如，藥球投擲距離、臥推速度和力量）、靈活性（例如肩部和腕部）和人體測量學（例如 、體重、瘦體重、身高和臂展）測量值也分別與網球、排球和手球運動員的發球、扣球和投擲速度相關。” 因此，當分析兩個或多個關鍵變量時，它們比任何一個變量（握力）都能更好地預測基於運動表現的指標。

 

水上運動中的握力

在水上運動中，手通常會以某種形式參與水中推進。“其他單項和多項力量測量（例如，束帶式游泳輸出力、上臂、肩部和腹部屈曲），以及水平跳躍表現、有氧和無氧能力、人體測量學（例如，身高、臂展和腳長），和靈活性（腳踝和肩部的活動範圍）對於預測青少年、青少年和成年游泳者的游泳表現具有同等或更大的重要性（比起握力）。”

盡管優秀水球運動的握力和投擲速度之間存在中到大的相關性，但發現“某些人體測量特徵，如四肢長度、身高高度、瘦體重和體型以及投擲技術，可能是更大程度地影響球運動員投擲速度的預測因子。”

 

攀岩和體操的握力

一般觀察者會認為，正如相關和比較訊息所呈現的一般，有大量證據表明，“相對高程度的握力對攀岩和體操（吊環、單槓）的成功是有利的”。儘管研究有限，但在一項研究發現，吊環運動員的握力和握耐力之間存在很大的相關性。由於相對體重在攀岩和體操當中都是同等重要，”在最大相對握力、蜷曲握力、捏握力和攀岩能力之間觀察到了從倒到非常大的相關性。”

 

格鬥運動的握力

格鬥運動（拳擊、綜合格鬥、摔跤）的握力似乎比起許多運動更為適用。儘管高度相關性的研究還不存在，但發現握力與角力成功率和拳擊比賽排名之間存在中等和非常大的相關性。根據這些數據點，可以看到菁英男性運動員比次菁英組要大得多，菁英成人對次菁英成年人也是如此。與業餘和次菁英級格鬥運動員相比，菁英格鬥運動員似乎擁有更大的整體最大力量、爆發力、下半身脂肪百分比及更大的有氧及無氧能力。

在比較菁英和非菁英巴西柔術的握力研究（Da Silva et al., 2012）發現測試是可靠且具運動特定性：考慮到耐力以及對道服翻領的抓握力對於格鬥運動的成功至關重要，這些測試（最大靜態升力和最大重複次數）似乎是對這些運動員進行物理評估的一個重要面向。研究結果表示與BJJ業餘訓練者相比，精英運動員的評估表現更出色。”

 

力量運動員

由於目前缺乏檢查力量運動員握力的研究，僅只能審查一小部分人群。雖然不是具體針對握力的研究，但Fry等人在2006年研究中觀察到精英（更強壯的）和亞精英青少年奧林匹克舉重運動員之間存在巨大差異。與之前提到的其他研究一樣，更強的抓握力組也“更瞬動（即垂直跳躍）及在所有訓練動作中（即抓舉、挺舉、前蹲、後蹲和臥推）中都更強。”。但在另一篇2014年（Jawan et. al., 2014）的研究中發現握力與“所有1RM測試，包括臥推、背闊肌下拉、腿部推舉、腿部伸展和力量測試”之間沒有顯著相關性。因此，這項研究表明，握力並不是衡量高水平運動員全身力量的重要指標。”

 

棒球

棒球有一些非常好的握力研究，儘管在MLB級別上並不多，不過這些資訊已足以產生一些很好的假設。一個簡單的假設是：揮動球棒、擊球和投擲球都可能是有益的。Spaniol (2009)在他提出的文章當中總結了這一點：“強烈建議在評估過程中包括一個針對握力的測試，本研究認為握力與投擲速度、擊球速度和擊球速度之間存在正相關關係。” 同樣可以清楚地從高中棒球員到NCAA NAIA，特別是在NCAA DI，握力存在顯著差異（更強大的）。或許年齡與從高中到大學的增長有關，也許技術程度會造成NAIA和 DI大學球員之間的差異影響。雖說如此，抓握力仍舊是重要的。但基於擊球所涉及的動力學鏈，握力並不是最關鍵的作用。

 

高爾夫球

一項比較使用握套與一般條件之下的阻力訓練的研究（Cummings et al., 2018）發現：”在DI男性高爾夫球運動員當中，與常規直徑槓鈴相比，加上握套（fat grip）進行訓練可以顯著增加 RT（阻力訓練下的左手握力）表現和高爾夫開球表現（球速、運球、開球距離）。”握套訓練：（Ratamess et al., 2007）得出了我們大多數人已經知道的結論，“使用2英寸和3英寸厚的桿可能會導致起始重量減輕，主要是由於更大程度地仰賴最大抓地力進行拉動練習和更大的手掌尺寸。”

使用握套訓練的目的是什麼？如果是為了握力訓練，那麼會是個好主意。 但與此同時，槓鈴寬大直徑會降低承受的負荷量，從而犧牲拉力，甚至可能為了抓握而犧牲推動力量。如果是試圖通過自身訓練動作來優化拉力或肌肥大，那麼這不是個好想法。就好比因為想將小腿抬高而限制了深蹲富重量。

 

網球

即使是將測量緊握程度的力傳感器內置在機械臂中並使用木製球拍（4.37 英寸握把）進行，結果仍舊很有趣（Elliot，1982 年）。更緊的握拍”增加了球的反作用力和回彈速度（球由發球機送出；球拍速度與大學運動員的基線擊球速度接近），特別是對於偏離中心的影響。”考量在運動中對於握力結論相互矛盾的研究數量來看，這不足為奇。Grabiner等人（1983 年）在一個主要結論的發現與Elliot研究相反，“……除了擊球前和擊球後的器械控制外，握力在網球中沒有任何作用”。Smart等人（2011）發現握力與後測發球速度顯著相關，但臥推、垂直跳躍高度、深蹲、性別和臂長也是具有相關度。

其他四項研究（Ulbricht et al., 2016; Girard et al., 2009; Genevois et al., 2013; Baiget et al., 2014）著重於發球速度或物理參數。當中兩個沒有將握力作為評估，另外兩個沒有給出任何關於握力對表現貢獻的真正建議。這可能表示在此項運動中對於握力仍需要進一步的相關驗證。

 

假定和結論

手的大小和力量在運動成功中發揮著作用，可能不是最關鍵的作用。但想一想：手如果越大，在球拍上的“掌控”覆蓋範圍就越大，因此對球拍頂部的控制也更好。這些好處在球拍運動中是顯而易見的。除了強度之外，在運動當中對工具的控制也很重要。更大的手意味著更多的對手衣物可以抓住和握住，更多的道服控制，更好的手腕控制，或是在角力當中維持降伏姿勢（而不是拼命擊打對手或是將某人扔到邊界繩索上）。對任何進行這些運動的人來說，可以將更大範圍的手掌放至在足球、籃球、棒球或任何球上－甚至是投擲類的鉛球、標槍或飛盤，對這些物體能有更好的控制和方向。抓握是一件常見的日常事情。你可以假設扭轉抓握的動作（盡可能地張開手和手指以抵抗阻力）是完全有意義的。一個全面的訓練計劃可以包括加強握力。球隊教練不能忽視這一點，因為已被研究證明了。當我們審視握持範圍內上產生的力時，每個手指對握力的影響會被放大。因此，可以試著透過多種運動範圍來訓練手指的屈伸。

不過，研究仍舊尚未真正地完全針對握力對於運動或身體表現的貢獻程度加以證實，僅只能看到與健康有關的握力具可預測期的有效性。 研究表明，握力會隨著握力訓練和常規舉重的增加而增加。也有研究表示握力的增加並沒有提高表現。Layton等人表示在壁球比賽中，第一名的選手和其他選手之間沒有“顯著或實際的差異”。

雖然證明握力有一定重要度，但對於運動表現來說似乎沒有這麼重要或不具預測性。總體而言，握力似乎是其他測量因素和訓練質量的副產品而不是主要產出。

 

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