Grip strength and squeezing endurance routine and/or exercises for BJJ

Discussion in 'Strength & Conditioning Discussion' started by MMouse, Jan 28, 2018.

  1. MMouse Brown Belt

    MMouse
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    After grappling for a few months, I find having good grip strength and squeezing endurance helps alot.

    However, class structures, partners vary from session to session.

    I was looking to asks if anyone here knows a good routine or exercises to help supplemental their grip strength and squeezing endurance.

    Thanks in advance
     
    #1
  2. LatFlare EADC

    LatFlare
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    farmer carries, dead hangs, pinch grip plate carries, towel pullups
     
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  3. Davem10 Purple Belt

    Davem10
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    Just throw a towel over a pull up bar and hang from it

    Really kills your grip
     
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    JT RIPPER and Oblivian like this.
  4. wufabufa Purple Belt

    wufabufa
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    towel pull ups, farmers walk, putting Fat Grips on dumbbells/pullup bars/barbells, plate pinches, levering, and spring grippers like Captains of Crush will all build your grip and wrist strength.
     
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  5. aus101 Black Belt

    aus101
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    Other than what’s been mentioned (my favourite is pinch grip uni lateral farmers carries) rope climbs/monkey bars. Deadlifts but start light and only using T. rex grip (two fingers). Add fingers as you add the weight. One armed deadlifts. When performing chins or pull ups drop down to three fingers and then two as well.
     
    #5
  6. KBE6EKCTAH_CCP Arrow sash belt with Lederhosen

    KBE6EKCTAH_CCP
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    Just hang from a bar. Then thumb away. Then 3 fingers. Then 2. Then repeat.

    Try to reach 5 mn hanging. You ll never achieve that.
     
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  7. JT RIPPER Black Belt

    JT RIPPER
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    Aside from all the good moves mentioned above, try this...

    Take a bucket, draw a line, fill water to the line, get a bath towel and soak it in the water. Then you just wring it out and try to get the water back to the line...do this over and over, it’ll start burning pretty quick

    I have a few movements I do using 4lb sledgehammers but are hard to describe. You can probably find them on YouTube if you search
     
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