How to train your grip for jiu jitsu
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In all grappling arts the one who is able to establish their control has a significant advantage over their opponent. Grappling arts involving a kimono (jiu jitsu, judo, sambo etc..) often involve heavy grip fighting or kumi kata in japanese.
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While the grip battle is important just how important is it?
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One study found that the forearm and fingers were the two primary muscle groups to fatigue in a jiu jitsu match compared to all other muscle groups (Andreato 2017). The researcher also noticed that by the end of a 10 minute simulation the maximal handgrip strength decreased 89/84% from baseline (dominant, non dominant respectively) (Andreato 2013). The drop in maximal grip strength was noticed by the 4th minute in the match and remained significantly lower than baseline until the end of the match
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While grip strength and endurance is not the only attribute (physical or technical) that is necessary for success in kimono grappling competition it is not one that should be overlooked.
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Here are 3 exercises that you can use to train your grip strength:
•Farmer’s Carries: Any carry or deadlift variation is great for grip and general strength.
•Slow towel pullups: Great for building muscular endurance,
•Grip trainers: Isolating grip trainers if your grip is a limiting factor.
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References:
1️⃣Andreato, L. V., Esteves, J. V. D. C., Julio, U. F., Panissa, V. L. G., Hardt, F., de Moraes, S. M. F., & Franchini, E. (2017). Physical performance, time-motion, technical-tactical analyses, and perceptual responses in Brazilian jiu-jitsu matches of varied duration. Kinesiology, 49(1).
2️⃣Franchini, E., Artioli, G.G., & Brito, C.J. (2013). Judo combat: Time-motion analysis and physiology. International
Journal of Performance Analysis in Sport , 13 (3), 624-641.
3️⃣Andreato, L.V., Franchini, E., Franzói-Moraes, S.M., Pastório, J.J., Silva, D.F., Esteves, J.V.D.C., Branco, B.H.M.,
Romero, P.V.S., & Machado, F.A. (2013). Physiological and technical-tactical analysis in Brazilian Jiu-Jitsu
competition. Asian Journal of Sports Medicine , 4 (2), 137-143.