When discussing martial arts acumen, the subject of grip strength rarely comes up. That’s a shame, because it certainly should. Think about how many techniques in Judo, Brazilian Jiu Jitsu, and wrestling involve grabbing the wrist forcefully. More than you can count, right? How about grabbing and holding the gi in martial arts? Innumerable.
On top of it all, grip strength can improve punching power and help ward off wrist injuries when striking with the hands.
So here are five grip strength exercises worth adding to your exercise regimen.Remember to ask a doctor before doing this or any exercise.
Dumbell Rows with Towel
It’s always a good idea to work more than one muscle group in this busy society we live in. Why not target the back muscles while improving grip strength?- Attach a towel around a dumbbell.
- Place one knee on a bench and the other foot on the floor. Bend over so that your back is parallel with the ground.
- Reach down and grasp the towel that is attached to the dumbbell. Your other arm should be locked in place on the bench.
- Initially, your arm will be extended. With your palms facing in, begin to lift the towel up to your side without moving the rest of your body.
- Lower slowly and repeat.
- Do 6 to 8 repetitions for 3 to 4 sets.
Farmer's Walk
This exercise will improve your pinch grip. It can be tough depending on the amount of weight you’re using. Always remember that falling weights can be dangerous, so start with a suitably low weight until you get used to the exercise.
- Take two dumbbells and grasp them at your sides between the thumb and forefinger.
- Keep your back straight (no bending).
- Then walk while holding the plates.
- Three sets of this while holding the weights anywhere from 20 to 90 seconds should be sufficient, depending on the amount of weight you’re using.
Fingertip Push Ups
A nice variation on your standard push up that can improve grip strength.
- Get in a push up position on your fingertips.
- Then execute a push up.
- Do 3 to 4 sets of these.
Grippers
You’ll need a gripper for this exercise.
- Take a gripper.
- Slowly close the gripper in a controlled manner.
- Hold it there for 3-5 seconds.
- Then open slowly and repeat.
- There are numerous regimens with a gripper. Many people choose to do high reps with weaker versions. There are also some very difficult to close grippers on the market, where high repetitions won’t be as easy.
Reverse Curls
This isn’t necessarily a popular grip strength exercise. However, it provides an excellent grip and forearm workout simultaneously.
- Grab a curling bar with an overhand grip (palms facing in toward your body). Your arms should be at about shoulder width.
- Relax your shoulders and stand straight.
- Curl the barbell up in the direction of your chest slowly and in a controlled manner. Keep your elbows and arms in the same position, as there is a tendency for elbows to flail out. Focus on keeping the wrists steady.
- At the top, squeeze your biceps in a similar fashion to that of a regular curl.
- Lower slowly.
- Do anywhere from 10-15 repetitions for 3 to 5 sets.
