Success in grappling sports and grappling martial arts greatly rely on the strength of your grips. When you lack strong grips, you’re sure to struggle with different finishing moves and takedowns. Hand and wrist injuries can take you out of training for days and weeks at a time. This blog post is of value if you participate in any form of grappling such as Brazilian Jiu-Jitsu, Judo, and Sambo. Below are a couple tips for strengthening your grips and a few tips on dealing with injuries:
How to strengthen your grips
Just because you have weak grips doesn’t mean you have to simply live with them. You can be proactive and improve them over time. Here are two ways to strengthen your grips to get stronger hands and forearms:
- Deadlift: Arguably one of the best exercises for developing raw power, deadlifts are an effective way to strengthen your grips while engaging multiple muscle groups. Deadlifts are a well-known exercise among many elite competitors from black belt BJJ practitioners to seasoned MMA fighters. Always focus on proper form and remember that you don’t need to lift a lot of weight to get the results you need. High repetitions with low weight will you help you build up stamina and train your grips to be working for longer periods of time.
- Regular and reverse forearm curls: Adding forearms curls to your workouts is crucial to strengthening your arms and grips. While regular and reverse forearms curls may seem like a waste of time, these exercises will make you stronger and help you avoid injuries to your wrists.
How to prevent and manage hand and wrist injuries
Anyone who has been grappling for some time knows that injuries happen. White belts to black belts either see or experience these injuries from time to time. Finger injuries happen from time to time when they get snagged in your opponent’s gi as well as other scenarios. Wrist injuries can happen for a variety of reasons from you trying to catch yourself when falling to getting wrist locked while sparring. Below are a few ways to prevent and manage wrist injuries:
- Grip-specific exercises: The best way to prevent hand and wrist injuries is by regularly exercising your grips and forearms. This can be accomplished by adding in the exercises mentioned previously in this blog post.
- Tape, ice, physical therapy: Recovering from injuries can be tough. Don’t hesitate to use athletic tape while training. It’ll give your fingers and wrists extra support when drilling moves and sparring. At the same time, it can be in your best interest to take a break from training and work with a physical therapist. Healing takes time and patience.
- Ask for advice on different grips: Are you not sure what to do to recover from injuries to your hands and wrists? Ask your instructors and coaches what they’ve done to bounce back from similar injuries. One of the best parts of training in a gym is the community and wealth of knowledge you can learn from.