Ultimate Guide To BJJ Grip Training

Ojimas Ultimate BJJ Grip Training Tips

A fight, whether in a real life scuffle or on the mat, begins with both people on their feet and ready to engage with their hands and fists. When it comes to BJJ, it specifically translates to both of you competing to establish control on the most easily reachable leverage points like the wrist, elbow or shoulder. And how does that take place? You get a grip on those points so you can proceed to manipulate them. Then it should be a no-brainer that we need to develop a strong, firm yet pliable grip to be effective from start to finish.

Generally, I dislike fixedness in both long swords and hands.

Fixedness means a dead hand. Pliability is a living hand.
~ Miyamoto Musashi, Book of Five Rings

That being said, the general trend among most BJJ practitioners doesn’t include proper emphasis on training the grip. As with other aspects of the sport like strength and conditioning, there is an unreasonable expectation that gripping will improve with just the regular rolling and training. This couldn’t be further from the truth. It’s rather common to find practitioners suffering from sprained fingers, taped all over and unable to breach their opponents defenses due to lack of grip manipulation. So don’t shy away from this aspect of your Jiu Jitsu training. True progress will happen only when you grow through your weaknesses.

Unless you try to do something beyond what you have already mastered, you will never grow.
~ Ralph Waldo Emerson

Utilize this guide to throw light on the inadvertent blind spots in our training and get educated on the extensive variety of grip training that’s present in different martial arts and regular strength training disciplines.

Common Myths Regarding Grip Training

Know about these myths and you will save yourself money, time and energy.

  • I need fancy equipment

On the contrary, most grip training equipments are DIY or available commonly or are an improvisation on natural surroundings and objects. Clamps from a hardware store, tree branches, towels, buckets etc are not exactly what you’d call fancy and hard to procure.

  • It is time consuming

Not at all. Grip training doesn’t require you to set aside a special couple of hours to specifically improve it. Anyway you are not supposed to overload your finger and wrist joints along with straining the muscles of the upper body. Plug in the training in between rolls or maybe at the end of a training session. It makes each session more interesting too.

  • I will permanently damage my fingers

That’s like saying doing strength training will make you weaker. The body structures involved in gripping go through too much of specific movements that cause them to wear out unless and otherwise supplemented by a general grip training program. You will actually decrease your chances of arthritis and other such degenerative diseases.

  • I do No-Gi. I don’t need to train my grip

You do need a wider grip, maybe just not the closed grip tugging and pulling that the Gi clad practitioners have to go through. Overhooks, underhooks, elbow/wrist/ankle/neck/shoulder controls form the foundation of a successful No-Gi grappler.

  • Grip training is isolated strength development. I do only functional full body training

Have you heard the common phrase – a chain is as strong as its weakest link? Then you won’t need any further explanation on why such an argument makes no sense.

Important Principles To Keep In Mind

Remember these principles and you will be at another level.

  • Maintain full body awareness

It’s important to maintain a visualization or any kind of sense that you like to apply that will engage the whole body as one unit through the grip. Even though the final work is done by the hands, this allows for maximum recruitment of motor neurons through CNS activation. Musashi had something similar to say in his views on a combat ready stance:

Adopt a stance with the head erect, neither hanging down, nor looking up, nor twisted. Your forehead and the space between your eyes should not be wrinkled. Do not roll your eyes nor allow them to blink, but slightly narrow them. With your features composed, keep the line of your nose straight with a feeling of slightly flaring your nostrils. Hold the line of the rear of the neck straight: instill vigour into your hairline, and in the same way from the shoulders down through your entire body. Lower both shoulders and, without the buttocks jutting out, put strength into your legs from the knees to the tips of your toes. Brace your abdomen so that you do not bend at the hips.

  • Sustainable progress

As with any kind of training, you won’t see dramatic improvements right away to the extent that you’ll be ragdolling someone in a week. So keep a consistent schedule and don’t overtrain trying to push through the pain. Progress happens when you rest, recover and recuperate, keep that in mind. (see last section for more details on recovery and recuperation)

  • Improvise and innovate

Pay attention and grasp the principles of the exercises and drills you include in your grip training. You might be traveling or in a place with no access to equipment. In such times, your understanding will help you to continue training with whatever you have lying around.

Jiu Jitsu Grips

An illustration of the different grips.

An illustration of the different grips.

Before we delve all out into the exercises, let’s refresh our memory of the most common BJJ grips in use.

  • Collar grip

As the name suggests, this grip is held around the collar of the Gi. It is most commonly used to execute a cross collar choke. The most important principle behind this grip is that it allows you to manipulate the head, neck and torso as one unit. It’s a natural tendency for someone to grab your tshirt collar in this fashion in a scuffle or street fight too.

Pedro Sauer demonstrates counters to the collar grip:

  • Spider grip

This grip is most commonly used from the spider guard, hence the name. The first four fingers grip around the top of the cuff which can be used to pull and rotate the opponent, often resulting in a sweep. Breaking the spider guard and grip:

  • Pistol grip

This is a great alternative to the spider grip or the hang grip as it places less demands on the flexors and extensors of the fingers. The Gi, mostly the cuff, is bunched together and held within a closed fist like the handle of a pistol. A quick intro to the hang and pistol grip:

Now that we have covered the technicalities and principles of grips, it’s time to crack into the exercises that we have collected, curated and created specially for our readers.

Grip Training Exercises That Involve The Whole Body

This category of exercises can be said to be the most wholesome form of training for grips since it also takes care of training the posterior chain, major muscle groups and core stability among other things.

  • Closed fist push ups

Closed fist push ups are great for developing crushing strength in the grip along with the added benefits of developing firmness of the palm, stability of the wrist-elbow-shoulder joint complex. If you are an MMA fighter, it will greatly benefit your punches. But care has to be taken to assume the right alignment of the fist and maintain a certain firmness of the core. Watch Vladimir Vasiliev perform an extraordinary variety of closed fist push ups:

Variation: Adding isometric holds to the closed fist push up builds up gripping endurance as it challenges the forearms and the connective tissues of the entire hand.

The usual way is to hold the top most position of the push up on closed fists. Introduce variety by playing around with the position and timing of these holds. Some examples are provided below for you to get started with:

  1. Slowly go down all the way and again come back up, inch by inch. Repeat 7-10 times.
  2. As you lower down or come up, stop and hold for 30 seconds when you have moved a couple of inches. This will nicely burn your forearms and the fist.
  3. Hold a closed fist push up position against the wall with your feet far away from the wall and work your way down and then again back up. You can also flip over and do the same walk up and down the wall on your fists.
  • Wrist push ups

Wrist push ups are ideal to compensate for the usual loading pattern of the wrist while performing a normal push up on the palms. It is a good idea to get good at closed fist push ups before attempting these since the closed fist variety already takes care of stabilizing the wrist at a neutral position. Al Kavadlo demonstrates wrist push ups.

Variations

  1. You can change the angle at which the hands point (inside, outside) to workout the wrist through different ranges of motion.
  2. Begin on your knees if your wrists are not stable or strong enough to handle the weight.
  3. You can add circular motion as you stay on your knees to get the benefits of mobility and strength at the same time.

Kevin Secours mobility drill video that includes closed fist and wrist push up variations:

(a) Wrist push ups at 0:10
(b) Fist push up against wall 0:46 onward

  • Push ups and mobility drills combined on fingertips

When it comes to fingers, the best approach is to integrate mobility as an active recovery as we are strengthening them, since the flexors and extensors tend to get sprained rather easily if they are overloaded. So applying the same idea from the closed fist push ups against the wall and the wrist mobility drills, we have a winning drill that will make the fingers strong yet supple enough to last a lifetime without pain.

Note that the conventional (not traditional though) approach to training the fingers uses the usual claw push ups that strengthen the flexors and then compensates for it by loading the extensors. But it fails to take into account the health of the tendons and ligaments as the range of motion is still limited. Try these unique combinations of strength and mobility drills and enjoy the renewed liveliness in your grip. Fast forward to 00:42 to skip straight to the finger drills.

  • Hanging & Pull ups

Hanging and pulling yourself up are primitive movement patterns that work on multiple levels of grip strength, forearm strength, scapular stabilization and mobility, core strengthening etc. All you need is a pull up bar or a solid tree branch or a ledge. Basically it can be performed pretty much anywhere without any equipments. Recently Ido Portal introduced the hanging movement as a successor to the squatting movement. Check out the various hanging patterns on Ido’s channel (https://www.youtube.com/user/portaldo/videos) that are sure to make your grip strength skyrocket. Here is one video of the passive hang in this series:

Variations

  1. Grip with only the first four fingers for the hang (mimics the Spider grip a bit if you notice closely).
  2. Grip wide to involve more of the lats that will also prepare you for grappling on the mat. Lats are extensively involved in throws, transitions and quite possibly anything to do with grappling.
  • Climbing ropes

Rope climbing is perhaps one of the oldest methods of strength training in wrestling going back to the ancient civilizations. It mimics our movement patterns of swinging from vines and trees when we were closer to apes. The thicker the rope, the more difficult it is to grip. Rope climbing also requires tremendous core strength and stability to minimize swaying and overloading the upper body. If you do an inverted climb, it is even more challenging as you have to also engage your legs, especially the thigh muscles, to hold on to the rope. How to climb a rope like a Navy SEAL: http://www.artofmanliness.com/2012/01/11/how-to-climb-a-rope-like-a-navy-seal/

15-year old Indian wrestler climbs a rope without using his legs:

Inverted rope climb:

  • Stone lifting

A staple of strongman contests, lifting an Atlas Stone tests the gripping capability of your whole body, so to speak. You not only work to lift the stone against gravity but the shape also challenges every muscle in the body to hold on to a huge, smooth and spherical object. You don’t have to have an Atlas Stone if you can’t afford or transport one. Go to a construction site and pick up a huge concrete block. Go into the woods or maybe a park and lift and carry the biggest rock or a log that you can find lying around. As we noted in the beginning of the article, improvisation is key when it comes to training that creates a difference. Also training in nature means your fingers have to adapt to rough and irregular surfaces unlike a smooth Atlas Stone, thus making them stronger and more dexterous at the same time. Here is a video of strongman Elliot Hulse showing how to lift atlas stone:

A natural movement combination from the system of MovNat that will definitely pack in a killer workout along with training your grip http://www.torontomovnat.com/combo-lift-throw-carry-crawl-jump-climb/

  • Sandbag training

Sandbag is again another old-school training method that’s making a comeback in the strength training community. Any sandbag exercise invariably works on gripping strength which makes it a must have for any serious BJJer. The sand is always sagging down or shifting around in the bag which makes it harder to maintain a grip on. Even a simple movement like a sandbag clean is enough to be a complete grip training workout in itself. Look for the handleless varieties that will take your grip strength to the next level. Sinister Sandbag Throwdown:

  • Improvised workouts with the Gi

Baseball choke gripping drill with a chair.

  • Pull ups with a Gi or Towel

Substitute your normal grip on the pull up bar by throwing a Gi or thick towel over it. Doing this trains your forearm extensors for all the specific grips you’d want to get better at. So you are also taking care to compensate for the usual flexion biased grip training. You can be sure that fatigue won’t set on so early in your forearms if you include this variation.

You can start pulling yourself up by gripping the collar and the lapel or the sleeves. It also introduces asymmetry compared to the usual pull ups and simulates a real gripping situation better.

You can also hang a couple of baseballs/softballs and grip them for pulling yourself up. This develops a lot of strength in the forearms as you are forced to keep your grip wider to hold the ball.

  • Partner drills with the Gi

You can create many fun exercises with your friends or training partners with the two basic principles of (a) add the grip you want to train in (b) transition through unbalanced positions that challenge the stability and strength of the grip. We will provide a few examples of this variety:

  1. Grip the lapel of your partner and as you bend forward, let your whole body drop so that the only thing that keeps you from hitting the floor is hanging on to the grip. As you are hanging on, pull yourself up back to the standing position using only the grip. This also trains the posture and balance of the other partner.
  2. Make your partner lie down on his back and then drag him all over the mat or your backyard using a grip of your choice on the sleeve, cuff, trousers or collar. Make sure he is completely loose and limp which means your grip has to deal with the dead weight.
  3. Choose a position to start off with like a spider guard. While one partner tries to maintain the grip, the other works on breaking the grip and escaping the position. Drill for 2 minutes, take a break, then again go at it till you complete 10-15 minutes.
  • Water filled exercise ball

Take out the air from an exercise ball and instead fill it up with water. Now you have a huge water filled ball that will prove to be quite a challenge just to lift off the floor. Because the filled water doesn’t provide a stable surface to apply force on, moving this ball around and holding on to it develops full body strength in addition to improving grip strength. Ross Enamait has an easy to follow guide on making such a ball http://www.rosstraining.com/articles/thewaterball.html

Before listing more exercises, it’s important to know the kind of grips that you will encounter when you are specifically training the wrist and forearm.

1. Crushing grip – As the name goes, training in this grip develops crushing strength like crushing an apple or a beer can. Grippers work on this kind of grip.

2. Pinch Grip – Holding something between your fingers and your thumb, like carrying weight plates in your hand by pinching them together.

3. Support grip – When you need to hold on to something with an open palm for a considerable amount of time.

Advance Grip Training: Targeting The Forearm & Wrist

When I was starting with BJJ and searching for grip training I always found same sites sharing the same methods. In the next few paragraphs you will find some unusual ways to train your forearm and wrist for greater grip control.

  • Wrist roller

Hold out the wrist roller in front of you with extended arms and work on rolling the wrist up and down with your forearms. This has the benefit of training both the flexors and extensors of the forearms. I highly recommend that you get two wrist rollers; one very thick bar that you can barely hold and another one that you can hold easily. So basically a THICK BAR and a normal bar.

It’s easy to make one at home, here is a video that shows how to build your own at home. Mine is pretty much simple one, I have a PVC pipe with drill in the center of the PVC pipe and a small rope, it works great for me.

But the true test of forearm strength is when you try the roll by gripping with the fingers rather than the entire hand. The IronMind website is a leading resource on a myriad variety of knowledge on training for a strong grip. Check out this easy to follow guide on Ironmind on making a cheap wrist roller out of a 2×2 board http://www.ironmind.com/articles/john-brookfields-grip-tips/2-x-2-Wrist-Roller/

  • Grippers – light and heavy

bjj-grippers

Grippers develop crushing strength. The work is to try to touch the handles together as you close your fist. Grippers come in a range of strengths, so you can choose the lighter ones for building endurance through high repetitions as well as the heavier ones for developing maximum crushing force.

IronMind certifies those who successfully close its toughest grippers, for example, Captains of Crush No. 3/3.5/4.

  • Finger walking with weight plates

Finger Plate Pinch
This challenges both the strength and dexterity of the fingers along with development of the lower arm. It’s a very basic exercise where you hold a plate in a pinch grip and cycle through the index to the pinkie finger and then in the reverse order, all the while maintaining the grip. Check out this page for more information: http://www.ironmind.com/articles/john-brookfields-grip-tips/Finger-Walking-with-Weight-Plate/

  • Door pinch

Door Pinch

One more improvised workout that utilizes the edge of a door and the pinch grip. Lower yourself into a half squat so that you thighs are parallel to the floor and pinch the edge of a door at an arm’s length from you. Try to maintain this for 1 to 5 minutes and interchange hands. Leaning back further away from the door increases the difficulty. To go one level up in the scheme of difficulty, try holding a free weight in the free hand while you maintain the pinch.

  • Door pinch row

Another variation on the door pinch where you stick to the door, hold the edge in a pinch grip and lean back without tipping over. Then work on pulling yourself back close to the door. Basically, its same as door pinch the only different is that you will do rows that is you will pull yourself with your hand in pulling movement.

  • Training the finger adductors

The finger adductors can be trained with a combination of a support and crushing grip along with a strap that acts as a resistance and elastic band, like the IronMind Eagle Loop. Loop the fingers through the available sections of the strap and fasten the other end to a heavy weight like a dumbbell. Now work on pulling up the weight and staying there.

IronMind Eagle Loops

  • Stick rotation for wrist strength

Suspend a heavy weight from a sturdy stick or steel bar and work on rotating the stick as the other end is placed on a support. This trains all the major muscle groups of the forearm including the brachioradialis along with the wrist. The rotation works both ways – while lowering the weight as well as pulling it up, you can find all the information on this page at ironmind.com (one of my favorite and most brutal grip training workouts).

  • Finger walking with boards

Hold two boards, preferably 2×4, and hold the top of the boards together with your fingertips in front of you near the chest level. As you walk your fingers downwards, the boards get harder to hold on to with the fingertips because of the displaced center of gravity. Once again this works on both strength and dexterity. More information and pictures available on ironmind page here.

  • Finger rolling

Place a uniform weight like a plate or a bucket of sand on a cloth or towel. The weight is on one end of the towel while the other end of the towel is near the edge of the table. From here grab the end of the towel and start rolling it up as the weight inches near the edge. As the weight comes nearer, the burn becomes more noticeable in the forearms. You can find detailed information here.

  • Long bar exercises for lower arm strength (1 Arm Barbell Curl)

1 arm barbell curl

This works on the entire lower arm by making use of a long bar where only one arm supports the bar and a plate fastened to only one end. The asymmetrical load places demands on the arm supporting the bar. Performing a basic or wrist curl or an one-arned chest row are some of the options that work with this set up. Be careful not to strain the wrist or forearm as only one arm is handling the weight and the additional torque of the unbalanced plate. Start with empty barbell at start, try to curl the barbell with one arm slowly and then lower it down slowly so both movements of eccentric and concentric are controlled if you cannot do it right away use your other hand to lower it slowly.

  • Medicine ball lifting

The medicine ball is quite a tough one to pinch grip for an extended period of time. The most basic movement from a pinch grip on a medicine ball is a basic curl. Then you can graduate to deadlifting the ball from the ground and tossing it to catch in the other hand, again with a pinch grip over the ball. Squeezing the ball works on the closing strength of the fist from a pinched grip position that is not commonly developed. Click here to learn more.

  • Plate Seesaw

Hold a plate in a pinch grip by your side and point it backwards by flexing the wrist. Then bring it to the front by raising the weight and extending the wrist. This works out the entire lower arm, wrist and fingers and balances out the development of the flexors and extensors of the forearm. Here is the link to pictures that show exactly how to do it, one of my favorites.

  • Towel snap

This exercise is deceptively hard. Hold a towel that is folded lengthwise up in front of you. As you pull the towel down, don’t let it touch the ground and snap it back up again to continue this way. After a few repetitions your arms and shoulders will be screaming for mercy. Make sure to continue till you last. Click here to see the images and exactly how to do it.

  • Developing explosive power with water

Grip Training with Water

This exercise requires only a bucket filled with water. It utilizes the resistance of water to train the finger extensors. Put your hand into the filled bucket and explosively open your fist as fast as you can. Continue opening and closing your hand with speed and power for a minute or till you tire out.

  • Rubber bands to train the extensors

We have ensured that we cover exercises for the extensors in as much detail as the ones that work on closing and flexing the fist. Rubber bands like Ironmind’s Expand-Your-Hand are slipped on around the joints of the five fingers and then the fingers are repeatedly opened against the resistance of the band. As the extensors get stronger, the antagonistic flexors relax and the common stiffness and pain in the forearm and elbow disappear.

  • Fat Gripz

Fat Gripz is a bar grip that’s added to a barbell to make the grip wider and provide extra training to the forearms. It is well known in strength training circles that the old school strongmen used to train with dumbbells and barbells that were much thicker than the standard ones in use today. Hence their open grip strength used to be superior than modern day lifters. If your forearms are underdeveloped consider putting on a Fat Gripz to your powerlifting or any other lifting regiment that you might follow. Check out this article by Ross where he explains how to make one at home http://rosstraining.com/blog/2014/10/15/homemade-thick-grips/

  • Iron Arm

This equipment uses steel spring resistance to provide an extensive workout for both the inner and outer forearms. Its design allows for rotational training of the forearms too. So no part of the forearm is left untrained.

  • VO2 Max Iron Fist

The VO2 Max Iron Fist is a latest piece of equipment that is somewhat similar to the Scramble Grip Trainer. Fix it to the cable pulleys in the gym or to kettlebells or dumbbells and train in whatever grip you want to improve in. Follow this grip training circuit published by the company itself to get the best results out of it https://www.youtube.com/watch?v=3v5Pr-agM-k

Grip Difference For Gi & No-Gi Athletes

With so many options available, it is important to understand the specific requirements when it comes to Gi and No-Gi athletes. Those who practice and compete with the Gi have to work with a lot of closed grips. On the contrary, No-Gi athletes utilize a lot of wider grips for underhooks, cupping the elbow or ankle or even the clinch.

Hence it is advisable for Gi athletes to not indulge in too much of wide grip training like that with Fat Gripz as it is only going to make their game weaker. Bigger forearms don’t equate to success in Jiu Jitsu as the Gi will keep slipping out of such a person’s grip and soon fatigue will set in since he is not used to maintaining tight and closed grip for a long time.

No-Gi athletes are fortunate enough to have the room to train in a wider variety of grip training procedures as they have to be versatile enough to deal with all the major joints of the body without a Gi to pull on.

Dexterity

Even though BJJ doesn’t need or allow small joint manipulation like the Chinese art of Qin Na or joint locking, it is certainly beneficial to have finger dexterity to sense and make subtle changes in the grip without breaking contact. Taking our attention off the mat for a bit, it also has practical advantages like making you skillful enough to tie complex knots or work with a hunting knife if you ever have to survive in the wilderness.

  • Coin knuckle roll

This really enhances the sensitivity of the fingers as you work on shuffling the coin between the fingers without much involvement of the thumb. Much of our usual dexterity is based on our use of the thumbs but an exercise like this completely challenges our hand-to-eye coordination.

  • Chinese Baoding Balls

Baoding balls are metallic balls that are rotated in the palm without letting them touch each other. They improve manual dexterity and strength and are also said to assist in recovery from injury. Usually two balls are rotated but there exist exercises with three and even four balls.

  • Scott Sonnon’s knife drills for coordination and dexterity

Handling a weapon automatically brings about control, coordination and dexterity. Especially when it is a sharp knife. Indians and Russians are traditionally known to be very dexterous with edged weapons and the drills were designed to first and foremost develop the skills necessary to not cut and injure the wielder himself.

Recovery & Recuperation

After all the high volume of training, it is equally important to incorporate recovery and recuperation for the gripping structures in a training regimen. Otherwise an athlete runs the risk of inuring tendons and ligaments permanently or develop repetitive stress injuries, thereby cutting short their careers.

Mobility drills as mentioned in the beginning of this article can be incorporated with the usual strength training routines. They have the benefit of keeping the synovial fluid in the joints warm and flowing as well as preparing the connective tissues for increased loads. They can help warm up the joints as well as help in active recovery during the strength training process itself.

The Russian military had undertaken massive research into biomechanics during the Cold War and had integrated that approach with their traditional Slavic martial art which is very fluid and unpredictable. Out of this was born the modern biomechanical flavor of Systema which included mobility and circulation drills for each and every joint in the body that would keep a person injury free throughout his life. It has scientifically been proven already that unless the joints go through their ideal ranges of motion on a regular basis, circulation is hampered and sufficient nutrition is not delivered to them resulting in degeneration and atrophy.

Scott Sonnon Intuflow Joint Mobility playlist, click here to watch the playlist (couldn’t embed this one as it wasn’t allowed).

Pages 7,8,9 from the free Intu-Flow ebook demonstrates effective mobility drills for the elbow, wrist and fingers that will benefit a BJJ athlete who trains specially for grip strength. Download the ebook from www.intu-flow.com/painfreemobility-ebook.pdf

  • Passive Recovery – Ice and heat treatment

If you have received an injury of the ligaments or tendons for the first time, don’t waste any time in following the RICE protocol – Rest Ice Compression Elevation.

If it’s a chronic injury like a nagging tennis elbow and in spite of it, you went ahead and trained for a while, treat the spot alternatingly with heat and cold.

If the chronic injury is being rested, apply heat treatment to ensure continued circulation to the injured areas that will speed up the healing. Note that the heat should be mild and not extreme to avoid unnecessary inflammation.

  • Passive Recovery – Massage

Massage is an age old tradition of healing and every warrior worth their salt knows how to heal and fix common injuries with massage. Coconut oil is a great oil for massaging and healing injuries. It is readily absorbed into the skin and carries the nutrition to the injured areas in the form of proteins and medium chain fatty acids. Apply lukewarm coconut oil generously over the wrist, fingers, forearms and any other area that might be stiff and aching.

Conclusion

With an exhaustive list of drills and exercises, make up a grip training plan that suits you and addresses specific weak points in your game. Overtraining is undesirable when it comes to grip training and avoid it at all costs as damage to connective tissues don’t heal as easily as muscle tears. What is important though is your mental focus and willpower to stick to the training plan according to the necessary frequency. If you are a high level competitor for example, you will do well with a frequency of 2-3x/week. Also as it has already been noted, do not neglect the recovery and recuperation protocols to stay healthy and competition ready at all times.

When it comes to grip training, don’t equate hand size with your progress and success since the hypertrophy principle of muscle growth doesn’t apply to ligaments and tendons that are made up of collagen.

You might be neurologically skilled enough already to recruit maximum number of motor neurons thus making your grips stronger and vice-like. So just sticking to the training plan will make your overall game invincible. On the other hand those with bigger hands might be inferior in this aspect which realistically doesn’t leave them with any advantage at all. After all, it’s mind over matter as they say. Now go out there and become the champion you deserve to be with this knowledge. All the best!

Do share your techniques if you have any with our readers in the comment section.

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