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
    Joined:
    Jun 11, 2010
    Messages:
    3,799
    Likes Received:
    1,665
    Location:
    new york
    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
    Joined:
    Jun 12, 2013
    Messages:
    6,801
    Likes Received:
    2,531
    Location:
    Ya mum
    farmer carries, dead hangs, pinch grip plate carries, towel pullups
     
    #2
    KnightTemplar and corpse like this.
  3. Davem10 Purple Belt

    Davem10
    Joined:
    Mar 19, 2010
    Messages:
    2,077
    Likes Received:
    2,068
    Just throw a towel over a pull up bar and hang from it

    Really kills your grip
     
    #3
    JT RIPPER and Oblivian like this.
  4. wufabufa Purple Belt

    wufabufa
    Joined:
    Sep 2, 2003
    Messages:
    2,346
    Likes Received:
    1,080
    Location:
    All over the damn place
    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.
     
    #4
  5. aus101 Brown Belt

    aus101
    Joined:
    May 5, 2011
    Messages:
    4,988
    Likes Received:
    1,495
    Location:
    sydney
    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
    Joined:
    Jan 25, 2009
    Messages:
    7,193
    Likes Received:
    3,807
    Location:
    Enriched swimming pool
    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.
     
    #6
  7. JT RIPPER Black Belt

    JT RIPPER
    Joined:
    Feb 18, 2006
    Messages:
    6,468
    Likes Received:
    2,446
    Location:
    on your airwaves
    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
     
    #7

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"