Grip training for grappling

peregrine

peregrine

Kahuna Dog
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this could go in the strength/power or conditioning forum, though i would prefer to hear from grapplers than ironheads.

what knd of conditioning for grip do you guys use? of course grip isn't going to win you a fight, but not having the conditioning in the forearms could help


i was thinking of one reptitive day and one max effort day.
something like

day1
grippers max reps x 3 sets with 60sec between sets
broomstick with weight x 3sets

day2
static hold db/bb 2 sets x 30 sec
 
Yeah that plan looks like it will work well, the more you engage your forearm muscles during your grip the stronger it will get ... and do you grapple with a gi? because a warm up i do every class is have a partner lay dead weight and i pinch grip his lapels and do lifts, works great.
 
rock climbing walls and wide grip chin ups. You will have fucking eagle talons for hands.
 
just keep training, the grip will come
 
anaconda said:
just keep training, the grip will come
Click to expand...

naw it's not about training time. you know the feeling and forearm pump you get after a match espeially with gi? then imagine if the weight class you're in has a lot of people. you got several more fights.
 
Do reverse wrist curls & regular wrist curls. It'll really help increase your grip strength.
 
broomstick with weigths? Talking about levering?

Why not just buy an 8 pound sledgehammer??
 
krellik said:
broomstick with weigths? Talking about levering?

Why not just buy an 8 pound sledgehammer??
Click to expand...

i meant wrist extensions with weight on a string.
 
John Brookefield's stuff is amazing. Check out ironmind.com they have all kinds of interesting exercises/equipment to work your grip.

I always liked grabbing sand. Just get a big bucketfull of sand and try to get your hand in as deep as possible as fast as possible and grab the sand hard, then repeat. That and just rolling will help of course.
 
You've got different types of grip that you are going to need to work on.

Crush Grip - Captains of Crush Grippers, Towel Pullups
Pinch Grip - Blockweights, Plate Pinches, Blobs
Supporting Grip - Farmer's Walks, Thickbar
Wrist Strength - Sledgehammer Levering, Plate Wrist Curls, Plate Reverse Wrist Curls

I assume you're using one of the sporting goods store grippers at the moment. Invest in a Captains of Crush gripper if you want to be serious about it (www.ironmind.com). The #1 is probably the one you should get for now. You can do overcrushes with it if you are able to close it when you get it, and if you can't you can do negatives. Wrist strength is key. Get an 8lb. sledgehammer like Krellik suggested. All the different types of grip are important, but most people say wrist strength is most important. A strong crush grip is good, but it shouldn't be your main focus. Lastly, thick bar work is really important and will help quite a bit with grappling. Don't forget to work your extensors for healthy hands. Here are some links that I think may help you:

http://dieselcrew.com/articles/rw%20-%20Combat%20Grip.pdf

http://dieselcrew.com/articles/Leith-gripstrengthtraining.pdf

http://dieselcrew.com/articles/rw-Grip%20Training.pdf
 
shaolin does rope climbing. i don't exactly remember how he does it but i saw pics of him doing it, like holding on with one arm for a few secs, then the other one, then climbing a bit more, then again one arm... i'll look it up.
 
I think if you learn the proper technique of how and where to grip the hand/wrist, it will make your grip better much faster than grip training.
There are a lot of different ways of gripping... the arm, the wrist, the hand, the fingers, with your own hand, with your fingertips, with only your thumb and index...

I'm saying this because sometimes we try to overcome bad technique with strength. Not saying it's your case, but I don't believe you need insane gripping power to grapple.
 
Insane gripping power is very useful if you like to play open guard gi bjj.

I personally like throwing my belt over something and doing pull ups on it.
 
towel pull ups. tie 2 towels to a pull up bar, grip them and pull up.
 
Here's a some of the stuff I use:

You need to get at least two types of grippers. One can be the traditional metal spring with plastic handles. The other needs to be a squeeze type object such as a rubberized bag filled with beads(you can find theses at Wal-Mart or most sporting good stores). Don't use tennis balls right off the bat.

Do as many reps on both grippers for at least three sets in the beginning. Flip the traditional gripper upside down and do at least two sets as well as the others.
If you train at a gym, use a soft rope attatchment on a pulley machine set low to the floor and do hammer curls gripping with both hands in the middle of the rope. The lack of stability will force your hands and forearms to work extra to maintain the grip.
Wrap a towel around a dumbbell when you do curls. It will amaze you how much harder it is to hold on.
The wrist roller(weights on a rope fastend to a broomstick) needs to become your best friend. And be sure and do the negative part and not let it just slide down to the floor.
I also have a gripper thats made of rubber and shaped like an egg that I keep in my work truck with me and I squeeze it while driving. I figure I get in around 500 reps a day just from that.
As someone who's martial art background is primarily striking, I've found that my having massive grip strength at a low weight(5'9" 165lbs) has saved me from getting submitted just from clamping down on my opponent until I came up with a way to get out.
 
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