Check out the video link below for a walkthrough with Coach Bryce showing proper exercise technique!ġ Snatch-Grip Romanian Deadlift: 3 sets x 6 repetitions, :02 pause
While crush and support grips from pronated and neutral positions are most common in BJJ, it’s important to include all three types of grip from a variety of positions in order to fully maximize your grip training and increase transfer to performance on the mats.īelow we used these underlying principles to provide a free full-body workout with a focus on grip endurance.
In addition, the grip can also be trained from various positions: pronated (palms down relative to your torso), supinated (palms up), mixed (one palm up, one palm down), and neutral (palms facing each other). Support grip is the ability to maintain a crush grip for long periods of time (imagine bringing all your shopping bags into the house in one trip) and pinch grip involves gripping between the fingers and thumb (more on this later). Crush grip involves gripping between the fingers and palm (think crushing an aluminum can in your hand). There are three main types of grip: crush grip, support grip, and pinch grip. "Maximum isometric strength does not seem to be an important characteristic in Brazilian jiu-jitsu, due to the fact that athletes who practice this sport, do not reveal substantial handgrip strength, although the athletes are able to maintain a high percentage of their maximum isometric handgrip strength until the end of the fight." on grip strength in elite BJJ athletes helps highlight this fact: This quote from research by Andreato et al. How can this be? BJJ athletes train grip all the time!īJJ is much more about being able to MAINTAIN a high percentage of your max grip strength for a long period of time, also known as local muscular endurance. But what type of grip strength is needed, and how exactly do you squeeze it into your workouts?Ĭontrary to popular belief, the maximal isometric (squeezing) grip strength of elite BJJ athletes is not much higher than the general population. Imagine having iron grips that stay glued to your opponent all round long.Įveryone knows that grip strength is important for BJJ. Struggling to improve your grip strength?