Grip Training

Matt,

I need to get my grip stronger this off season for wrestling...how should I train my grip strength? Where should I begin?

-Steve

Hi Steve,

Grip strength can play a big role in many sports, but in sports like MMA and Wrestling it is HUGE. You are smart for wanting to increase your grip strength, as grip strength will allow you to attain more wrist control, will reinforce your holds, and will also allow you to break away from holds from your opponent. Here at PTS, we typically train grip 2X/week, after Lower Body Sessions.

I like to train grip after Lower Body workouts because it is still relatively "fresh" so we can really focus on the task at hand. You wouldn't train your bench press after doing 200 pushups would you? Your wrist extensors and flexors are indirectly taxed during upper body work, so in order to really focus on the QUALITY of our training we need a grip that is somewhat fresh. While I think things like wrist flexion, wrist extension, wrist rollers, and sledgehammer work are great, one of the most effective tools for increasing grip strength are the Tyler Grips, which can be found at www.elitefts.com.

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The Tyler Grips are pieces of rubber that can be placed over the dumbbell or barbell handle, immediately OPENING up you hands. When your hands are somewhat closed, you end up working a lot of "pinch grip" or finger strength. Personally, I feel as though most of the training you already do holding dumbbells, barbells, plates, etc. ALREADY targets pinch grip strength. By forcing your hands to open up, your forearms and grip will be put to the test like never before. 1-2X/week try and include some direct work like wrist extensions, flexions, etc after your lower body training. 1-2X/Week incorporate theTyler Grips. We like to do timed holds for 1:00 or longer.

For my wrestlers, we use the Tyler Grips on Dumbbell Shrugs, Chinups, and other "normal" lifts, in order to make their grip THAT much better. We strongly feel as though grip strength is that much of a priority! I think that this is an excellent idea for those whose grip is really "holding them back." Try using the Tyler Grips on almost everything that you need to hold, and your grip will definitely be stronger!

Here are some basic rules for Grip Training:

1.) Train your grip on its own, or after Lower Body Sessions.

2.) Never train grip the day before any deadlifting, as this will prevent your hips from getting stronger due to an inability to hold the bar.

3.) Do not perform direct wrist work around the wrist joint on consecutive days (i.e. wrist curls, wrist roller, etc.)

4.) Record your workouts, and measure your progress!

5.) As always, keep your grip sessions brief and intense; you aren't going to get a good grip holding the 30's! Cut right to the chase, and work to challenge yourself right from the beginning in order to make your training efficient.

I can bet that after an off season of using the Tyler Grips, your opponents will be shaking after the opening handshake!

Matt