How Much Weight Can 1 2 Pipe Hold At End Effective Grip Training For Wrestlers And Grapplers

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Effective Grip Training For Wrestlers And Grapplers

While the best physical attributes for the sport of wrestling and grappling are speed, flexibility and agility, strength should not be overlooked. With so much on the plate, strength training tends to get overlooked in most wrestling programs; and rightly so. Athletes with raw strength as their best attribute are easily overtaken by faster or more precise technicians. However, when strength is improved in any athlete, overall performance is also improved. When programmed and executed correctly, sport-specific strength training for wrestling will produce athletes who are bigger, faster and stronger in any arena. Grip training, for example, applies directly to many aspects of wrestling and is easy to program into an already busy schedule.

Oddly enough, grip training has an interesting side effect; besides giving you an iron grip, it will make your whole body stronger. When you make an improvement in the strength of your hands, the strength of the rest of your body will also come up a bit. For a wrestler, stronger hands and wrists will provide full control over your opponent when grappling. When fighting in a standing position, the wrestler’s grip is challenged by catching the opponent’s wrist or grabbing the back of the head for complete control or a hard snap. Defensively, if your grip is better than your opponent’s, you’ll be able to peel his hands off your wrists when he tries to pull you down after you’ve escaped from the bottom position. If your hands are strong enough, your opponent will never get away once you establish a hold; likewise, he will never be able to keep his grip on you as your stronger hands can break his apart.

Fortunately, improving the strength of your grip is easy and can be done with very little specialized equipment. But significant strength gains in your hands will never be realized with the generic grippers that can be purchased in the Kmart ‘sports section’; grip training is a bit more complicated than that. There are several different types of grip training, all of which relate to different functions of the hand. For example, pinching, squeezing/crushing, and holding actions all need to be trained differently for the most well-rounded and functional grip. Wrestling and grappling martial arts use a variety of grip functions, so all aspects should be addressed when developing your training program for best success.

Breaking your opponent’s grip on your arm requires you to be able to force your thumb or fingers between your opponent’s hand and your arm to pry open his grip. This action requires a combination of crushing and pinching hand strength. To improve this, emphasize training focusing on pinch grips for both thumbs and fingers. Good exercises to use include mat holder and plate holder for time. These are performed by holding two 5-10 lb. weightlifting plates together sandwiched between your thumb and fingers for 30 seconds to 1 minute or longer if possible. Do 3 sets and try to increase either time or weight each time you do this. Another good way to train pinch grip (which benefits the fingers more than the thumb) is to tear up phone books. When tearing up phone books, start small and work your way up to thicker and thicker books; work on breaking the binding of the book first, and then tear the rest of the pages.

Crushing grip strength is noted in a firm handshake and is developed by squeezing things with the hands. Super strong crushing grip strength is important for wrestlers so they can dominate the match by controlling their opponent’s wrists/arms. It is also the easiest to train. Initially, you can significantly increase your crushing grip strength by simply focusing on squeezing your grip harder on your opponent’s arm and barbells as you train. This is the most functional way to train crushing grip strength, but you can get even bigger improvements by using hand grippers for extra training. The best grapplers are called ‘Captains of Crush’ as ​​they are rated strength athletes; they can be purchased from a company called Ironmind.com. They come in different strengths, so you can work your way up to the strongest model and chart your progress as you go. Once you can shut down a Captains of Crush grappler ten times, you should start training with the next level grappler. Although slightly more expensive than generic grapplers, Captains of Crush are practically indestructible and will remain strong throughout your career; they are a good investment as they will definitely improve your grip strength.

In many cases, wrestling and mma grappling often require you to control your opponent’s wrist or martial arts for an extended period of time. Grip training to improve hand strength over an extended period of time will directly affect a wrestler’s performance very quickly and should be added to every program. This is trained by holding weightlifting bars, preferably the thickness of a human limb (any size bar will do, but the thicker the better) for longer and longer periods. A wrestler’s hold should be conditioned for sustained strength lasting longer than 6 minutes if the match goes into overtime. An excellent tool for training a wrestler’s grip is with a towel. Use the towel as a substitute for certain handles in the weight room; use a towel for pull-ups, on a lat pull machine and when training arms as much as possible. A towel can also be used as a grip for tricep extensions and wrapped around a dumbbell or kettlebell for hammer curls.

You can also use a towel by itself for grip training if you don’t have access to the weight room. Using an oversized bath towel, double it (long ways) and simply roll it all the way up and down, paying particular attention to squeezing your grip as hard as possible with each turn of your wrist. You can also improve your crushing grip as well as your wrist strength by using a towel soaked in water. Immerse a towel in a bucket of water, hold the wet towel vertically with both hands placed right next to each other. Next, work all the water out of the towel as you twist it as you move down; continue this until the towel is completely dry. If you do this correctly, just a few sets of this will exhaust your hands and completely overwhelm your forearms with blood. Another great training tool for fighters for wrestler’s grips is rope. Rope climbing, performing pull-ups on ropes, and training with battle ropes are excellent for producing a strong, sustained grip. For best results, use a rope that is 1 1/2″ to 2″ thick (2″ thickness is best).

While improving your grip strength will go a long way for wrestlers and grapplers, developing greater wrist strength should also be a priority. Having super strong wrists makes it almost impossible for your opponent to break your grip or get away once you lock on. Wrist strength can be developed by using a wrist roller; these are easily made with a thick piece of pvc pipe and rope tied to a weight. This exercise is done by rolling up the rope while twisting the PVC pipe all the way up and down. You can also build great wrist strength by holding the end of a pole or bar with a light weight on the other end. Simply lifting the weight for several repetitions with both radial and ulnar deviation works great for building tendon strength in the wrist. A large frying pan or iron pot is also an excellent tool to use for this exercise.

When planning grip training into your program, be careful not to overdo it. Remember that a lot of grip is already being done during your regular workouts. You should never start your wrestling practice or weightlifting session with grip training, as this can ruin the rest of your work that day and easily lead to overtraining. Grip training should only be done at the end of a workout. Add only 1-2 exercises to 2-4 sets each and only on days that allow it. In other words, if your wrestling practice focused on arm wrestling that day and everyone’s grips are tired by the end, call to do less or no supplemental grip training that day. On that note, training your grip will only be effective if done regularly, so it pays to push it as often as possible.

When incorporating additional grip training into your program, rotate different exercises to produce the best overall strength. Effective grip training is easy to incorporate into a wrestler’s schedule. Add a few sets of battle ropes at the end of training one day/week. Another day, dial water out of a towel until your hands are tired. For a third day, practice pinch grip by doing 3 sets of plate holds for 1 minute each. After three weeks of this, switch to different exercises. It is also smart to tailor your grip training to a specific athlete’s needs if you can detect this. If your wrestler has trouble breaking someone else’s grip because he has weak fingers, supplement his training with exercises like plate holds and phone book rips to improve his pinch grip and thumb strength. However, most athletes will respond with very little additional grip training, and simply adding something into your program often produces surprising results.

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