Want a vise-like grip? Try Grapple Grips to crush your opponents.
A well-developed grip is vital to MMA athletes where grappling and BJJ submissions require long periods of grip work.
Being able to hang on (quite literally) until the very last minute of the fight can be the difference in chalking up the 'W' or getting knocked out. The lactic acid build-up from a sustained grip on your opponent can be excruciating – whether it be trying to twist their arm round for a kimura or controlling their wrists when in guard.
Furthermore, fighters who haven't got the strength endurance to last are going to see themselves burn out instantly. Training should thus focus upon lactic-acid tolerance via small-range isometric movements and strength development via large-range movements.
In doing so, the athlete will acquire the specific grip strength to sustain their performance and go on to carve out the win.
The Grapple Grip will do just that. A relatively recent addition for the grip-training world, grappling grips are fast gaining advocates within the MMA community.
Kenny Johnson (wrestling coach to BJ Penn and the multi-champ Black House team) is a huge advocate of the Grapple Grip, as is Gracie Academy head instructor Ryron Gracie.
Grappling Grips come in a range of sizes. In the UK they include two, two-point-five and three-inch thick handles, whilst the US counterparts are between one and two-point-five-inches thick.
The variety enables you to constantly challenge yourself. The thicker the grip, the harder the workout. Although you may believe you're the finest warrior your gym has ever seen, it's recommended that athletes become proficient in the exercises overleaf with two-inch handles first and progress from there.
THE FIVE BEST GRAPPLE GRIP EXERCISES FOR CRUSHING GRIP STRENGTH
Grappling Grip Shrug
A great way to revamp the traditional barbell shrug through adding specific emphasis upon your crushing grip capability.
1: Attach the Grapple Grips to an Olympic bar, shoulder-width apart. Grasp the grips with arms straight.
2: Whilst securing a strong hold, maintain straight arms and shrug your shoulders up towards your ears. Pause for two seconds at the top. Lower under control and repeat.
Grappling Grip Sled Row
Yet another way to incorporate the invaluable sled into your routine. This is a form of eccentric-less training which enables you to increase workout volume without wearing yourself down.
This in itself will increase both work capacity and muscle growth.
1: Attach the Grapple Grips to the duplex strap loops on the sled.
2: Grasping the grips, adopt a forward lean with a straight lower back and arms extended.
3: Row the sled into your torso ensuring a tight core, squeezing the scapula (shoulder blades) together for a count of two.
4: Step back and repeat as required maintaining perfect form.
Grappling Grip Get-Ups
A great partner to Turkish get-ups, this places a strong emphasis upon both arm, grip and core strength combined with muscular co-ordination.
1: In the kneeling position, hold a barbell via the Grapple Grips. Arms should be pulled tight into your side with a 90degree angle between forearm and upper arm.
2: Maintaining this arm position, stand up whilst ensuring barbell is level and arms securely at side.
3: Lower onto your knees under control. Repeat as required.
Grappling Grip Pull-Ups
An outstanding way to enhance the grip component of the pull up whilst developing immense upper-body pulling performance.
A ‘must do’ for all MMA athletes.
1: Taking hold of the Grapple Grips, adopt the dead-hang position.
2: Ensuring a firm grasp of the grips pull your chin towards the bar. Pause for two seconds whilst forcing an isometric squeeze.
3: Lower under control and repeat as required.
Grappling Grip Tug-O-War
As with 'tire fights' this enables two athletes to train simultaneously in a competitive scenario, thus adding an extra dimension to their strength work. This can be performed either for time or for a set distance.
1: On command have them perform a ‘tug-o-war’ focusing upon moving both backwards and laterally. TIP: Ensure that both athletes are equally matched and you have suitable clear space to execute safely.
2: Enhance this exercise by varying the starting positions or simply changing hands with stronger athletes using their 'weaker' side to balance out and size and/or strength differences.
Grapple Grips
A product that works like quality equipment that without a specialist set-up, Grapple Grips can quickly and economically enhance even the most simple of home gyms.
Now that you have the information, start incorporating Grapple Grips into both your own or your athletes' training. The only one who will regret it will be your opponent!
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