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    Developing Grip Strength: Maximum Efficiency, Minimum Effort

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    Andrew
    This document provides tips for developing grip strength for judo through minor adaptations to regular training. It recommends gripping bars tightly during weightlifting, adding weight to pullups by wrapping a gi around the bar, and grip fighting more during randori. Some other suggestions include gripping the floor during exercises, wringing out the gi after training, and using a towel to build grip strength. The key is to eliminate isolated grip exercises and instead focus on consciously improving grip during normal judo training for maximum efficiency and strength gains.

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    Developing Grip Strength: Maximum Efficiency, Minimum Effort

    Uploaded by

    Andrew
    105 views2 pages
    This document provides tips for developing grip strength for judo through minor adaptations to regular training. It recommends gripping bars tightly during weightlifting, adding weight to pullups by wrapping a gi around the bar, and grip fighting more during randori. Some other suggestions include gripping the floor during exercises, wringing out the gi after training, and using a towel to build grip strength. The key is to eliminate isolated grip exercises and instead focus on consciously improving grip during normal judo training for maximum efficiency and strength gains.

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    Developing Grip Strength

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    This document provides tips for developing grip strength for judo through minor adaptations to regular training. It recommends gripping bars tightly during weightlifting, adding weight to pullups by wrapping a gi around the bar, and grip fighting more during randori. Some other suggestions include gripping the floor during exercises, wringing out the gi after training, and using a towel to build grip strength. The key is to eliminate isolated grip exercises and instead focus on consciously improving grip during normal judo training for maximum efficiency and strength gains.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    105 views2 pages

    Developing Grip Strength: Maximum Efficiency, Minimum Effort

    Uploaded by

    Andrew
    This document provides tips for developing grip strength for judo through minor adaptations to regular training. It recommends gripping bars tightly during weightlifting, adding weight to pullups by wrapping a gi around the bar, and grip fighting more during randori. Some other suggestions include gripping the floor during exercises, wringing out the gi after training, and using a towel to build grip strength. The key is to eliminate isolated grip exercises and instead focus on consciously improving grip during normal judo training for maximum efficiency and strength gains.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Developing Grip Strength

    Maximum Efficiency, Minimum Effort

    Anybody who knows anything about judo knows how important gripping is these days. In any
    contest the judoka with a stronger grip and with more extensive knowledge of grips and grip
    fighting has the advantage. So, it would be a good idea for any judoka to ensure they have a
    strong grip.

    So, how would you do this? Squeeze stress balls or those little metal things? Well, you might but
    I certainly would not! Squeezing an object countless times might give you more endurance in the
    wrist and forearm but the resistance is just too little to build any strength. So, would the best way
    be to incorporate a load of grip strengthening exercises into your training regime? Only if you
    have time to add them in during your 45 minute weight session and chances are you don't.

    Except in rare cases you don't need that many extra exercises just for your grip. Just adapt your
    training somewhat. Instead of doing countless sets of wrist curls, reverse bicep curls, etc., just
    think about how you do your regular exercises. With the weight lifting, use free weights and grip
    the bar tightly. Pullups work the brachioradialis better than reverse curls as well as a few other
    muscles. More bang for the buck and a simpler workout. When you do randori, make a conscious
    effort to do a degree of grip fighting (but not so much that you won't be getting any throws in).
    Pullups are great for grip strength, particularly if you add weight and wrap your gi around a bar.
    If you can, wrap a gi around the barbell when doing weight lifting to make it twice as thick and
    grip that. When doing pushups or squatthrusts or burpees, try to push the ends of your fingers
    into the floor, as if trying to get a grip on a basketball. Everytime you finish a session and take
    off your gi, wring it out a few times as if you're trying to get the sweat out. Or you could take a
    bath towel, fold it over, grip it as tight as you can and try to pull it apart. If you succeed it doesn't
    cost much to buy another one! Just a few simple methods here and you can actually reduce the
    time of your workouts.

    So, eliminate all those extra forearm/wrist specific exercises and adapt your regular exercises
    more. If you still want an extra exercise for your grip strength, I recommend rope climbing —
    one of the best (and most functional) exercises for improving grip strength.

    So, ditch the isolational rubbish and thicken the bars, grip tighter, grip fight a bit more in randori,
    use your gi in the weight room, wring out your gi, "grip" the floor in pushups, and (if possible)
    incorporate rope climbing into your training regimen

    The result? Stronger grip and more time for uchikomi.

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