When it comes to developing maximal grip strength using static holds, research suggests you should focus on loads that you can hold for between 5-15s.
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If you want to read the all the details Google ‘BJJ science of grip strength’ to see my full article. In summary…
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Once you go beyond 15s, the load is no longer high enough and you’re getting grip strength endurance (which is also a valid attribute to train). But for maximal strength, use higher intensity loads not just for strength but….
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Tendon strength and development. Our connective tissue plays a huge role in performance, injury prevention and longevity. So, ensure you have enough high intensity loads in your grip strength training. Particularly on the fingers, crimp holds and hub holds are two of my favourites. .
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3 awesome gymball exercises for BJJ, hit link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Sometimes meeting our nutritional needs is about effective cooking. Let me know if you’d like more cooking ideas
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3 awesome gymball exercises for BJJ, hit link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Latest episode on the BJJ Strength podcast is out.
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3 awesome gymball exercises for BJJ, hit link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

For most people, they won’t build strength & power

This looks really weird, I know….but read on for an amazing exercise to work the under trained transverse abdominis. Critical for spinal stability and hip & lower back function. @jack_jitsu @paulbjdo .
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The key to this exercise is to NOT create tension in the outer abdominals.
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Place a small weight of 5-10lbs just above the belly button. Then, by breathing from the diaphragm AND relaxing the outer abdominals, DO NOT ALLOW THE WEIGHT TO DROP.
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This exercise is easy if you tense up the outer core, but incredibly challenging when done correctly. After 30s or so, you’ll feel your ‘inner’ core shaking.
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Activation of the transverse abdominis is key in providing stability and a solid foundation for the spine and hips. When it’s not activated, the prime mover muscles try to also act as stabilisers, which over time can cause a whole host of problems.
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Invest the time to get this exercise right!! .
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???
Transform how you move on the mat. gym Ball Movements for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

The 6 best strength training exercises for BJJ with Ben Zhuang. Download a free PDF of these exercises here: https://www.grapplearts.com/bjj-strength-training-the-top-6-exercises/

FINALLY, IT’S HERE! Transform how you move on the mat in minutes per week.
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You may have noticed I’ve been quiet on the podcast and IG front as of late. That’s because I’ve been working on this program that is now ready…
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The Gym Ball for BJJ program!
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Much more to follow, but for now, hit the link in my bio and review some of the great testimonials.
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@bambastickoji @chucksbullyz_bjj
#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Wanted to leave this thought with you today. @matakasbjj Right up your street
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Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Been really enjoying this exercise to build stability (and ROM) through the thoracic spine and shoulders. Great first thing in the morning.
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Slow and smooth is key here, control over speed. Try and keep a long spine throughout and minimise movement in the limbs that are not active.
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When doing it weighted, keep it super light. It’s not about lifting a heavy weight, just enough for the shoulders to stabilise against.
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@weizart @jack_jitsu .
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???
Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

If you train BJJ, you may think you’ve done this (or similar) 1,000 times. But this is different.
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The difference with this bridge is that there when I move my legs, there is next to no movement in the rest of my body. The hips need to remain completely still, no rotation.
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The spine also stays long and neutral and there is not over extension of the hips.
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This places the focus on the deep stabilising muscles of the hips and core, rather than the prime movers as you’ll see in so many other bridge variations.
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Work the deep stabilising muscles can play a HUGE role in over coming so many common hip and lower back problems.
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???
Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Coffee was pretty strong this morning ?
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Flowing between a few moves the other day……focusing on switching the hips and quickly reapplying pressure with the hips.
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???
Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

This is harder than it looks, so please be safe when trying this out. Do it on a soft surface PLEASE! Great way to work balance and stability. @ajjenkins22 @paulbjdo .
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Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

Work has been getting in the way of training. Sound familiar!?!? F*ck you work!
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I’ve only been able to hit 3 BJJ sessions a week the last few weeks, but I’ve been supplementing that with sessions playing on the gym ball.
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Nothing can replace live BJJ training, but I believe using a gym ball is one of the best ways to develop BJJ specific movement when you can’t make class.
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VERY SOON I’ll have a 4 week program that will teach how to use a gym ball to transform your movements. Taking longer than expected, but I’m hoping it’ll out by July!!
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@progressjj for the gear! @paulbjdo .
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???
Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition

A little teaser of the upcoming program I’ll be releasing, Gymball Movements for BJJ. Tag some friends below so they can follow and know when the program is released and when the free videos@are ready. @bambastickoji @paulbjdo .
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???
Ultimate guide to grip strength for BJJ, link in bio.

BJJStrength Podcast is available on: iTunes/Apple Podcasts, Stitcher, Spotify, Anchor, Google Podcasts, Breaker, Castbox, Overcast, Pocket Casts, Radio Public

#bjj #jiujitsulifestyle #jiujitsulife #grappling #kettlebell #kettlebellworkout #mma #ufc #bjjblackbelt #bjjstrength #fitness #workout #health #strength #power #gripstrength #mobility #flexibility #coreworkout #movement #exercise #gym #training #healthy #breathe #nutrition