How to Build Grip Strength for BJJ:
Grip strength training is very important when it comes to any martial art. When you are doing a full contact fight, your hands will get tired from holding onto the opponent’s wrists or elbows.
You need to train how to hold on tight so that they don’t slip out of your grasp. There are many ways of strengthening your grip and each one works differently depending upon what kind of fighting style you prefer.
There are two main types of grip strength training; static and dynamic. Static means you do not move your arms at all during the exercise.
Dynamic means you actively work them while moving around. Both types of exercises require different techniques and equipment to perform properly.
Static Grip Training:
The most common type of grip strength training is called static grip training, which involves only holding onto something with your hands. This could be a barbell, dumbbells, kettle bells, or anything else you have at hand.
Some examples of things you might use for static grip training include:
Kettle bell handles
Barbells (or other heavy objects)
Dumbbells (or other heavy objects)
Stick on plates or blocks (or other heavy objects)
Dynamic Grip Training:
Another type of grip strength training is called dynamic grip training. This involves actively working your arms like you would during various exercises.
When you do this, you work your hands, fingers, and forearms. Some examples of dynamic grip training include:
Kettle bell swinging
How to Build Grip Strength for BJJ: Tips and Tricks:
The best way to build grip strength is by using a combination of different types of training. You can use both static and dynamic styles of training for your grip.
You may also want to use some supplementary training such as practicing on the kimura for a little while. You should always train at least 1 to 2 times per week focusing on grip strength training. This will greatly improve your overall grip strength, but remember that this is supplemental training. The best way to get good at something is to focus on it 100% during training time.
No matter what your niche is in martial arts, you should always make sure to train your gripping techniques. Whether it’s with your hands, arms, or legs, you need to make sure you’re flexible enough to grip the opponent where it hurts the most.
Having a strong base comes from having strong hands and forearms that can push and pull against other objects. Make sure you train these at least a couple times per week and you’ll notice a great improvement very quickly.
Always use equipment when possible. This not only simulates a real life situation, but helps you work on other aspects of your game at the same time.
For example, if you’re doing kettle bell swing practice, after you do a set number of reps, you can do a set of pull ups afterwards. This will help you with your grip for BJJ while getting in your pulling up strength training at the same time.
The majority of people who train with a grip strengthening program, usually begin to see very solid results within 4 to 6 weeks. Training more than 6 days per week is unnecessary and will probably result in you becoming overtrained before long.
It’s best to keep your routine short and sweet and you’ll still get great results.
Take your time increasing the weight of the kettle bell. It should take you at least 4 to 6 sessions to increase the weight by a relatively small amount.
Sources & references used in this article:
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by GB Turns – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by P Daru – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by J James – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by C Beasley – fightcampconditioning.com
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by G Chiu – fightcampconditioning.com
Optimal load for the peak power and maximal strength of the upper body in Brazilian Jiu-Jitsu athletes by BVC da Silva, MA de Moura Simim… – … Journal of Strength & …, 2015 – journals.lww.com