Grip Info & Legends
The idea is to improve hand strength and grip endurance in addition to the overall strength of muscles correlated to a pull-up motion (i.e. back, forearms, core, etc.).
If you’re new to pull-ups, start slow. Getting injured isn’t worth your pride at the gym. However, as you get comfortable with the routine, begin to challenge yourself and progressively add difficulty to the task at hand.
Over time, and with progressive load, you will improve your grip strength for pull-ups!
A strong grip needs to be exercised regularly throughout participation in BJJ. Training your grip through dead hangs, hang board pull-ups, GI pull-ups, kettlebell viking holds, and hand grippers are a few ways to prepare for stronger grip in matches. While it will always be something that is a work in progress, the exercises above are fantastic places to start!
Lack of grip strength impairs everyday activities such as grooming, holding utensils, tying a shoe, or driving. Occupational therapy focuses on improving grip strength to a point of sufficient functionality.
Setting goals and incorporating regular, specific grip exercises can lead to successful rehabilitation. Depending on the severity of grip strength loss, these exercises may be done with simple hand stretches or incorporate equipment such as putty, weights, or kettle bells.