Forearms And Wrists For Jiu Jitsu

Why It Is Essential To Build Strong Forearms And Wrists For Jiu Jitsu

For executing a technique properly, you need to have adequate strength. It can take years to reach your goal. All it depends upon your devotion, persistence, and consistency. The art of Jiu-Jitsu is far more than style movements, you must execute technique skillfully for making a difference in the fighting ring. There are variant fitness approaches that significantly benefit your grappling & BJJ. Not all exercises are that functional. Some give more advantages over others.

Strength is essentially required for all grappling sports; you need them for dominating your opponent. Moving and overpowering your opponent requires a greater strength base. Having an iron-hard posterior chain strength is a basic requirement and also the grip. The grip is the conjunction point between 2 athletes; the stronger this connection is the better to control an athlete will have over his opponent. Buy premium quality BJJ Gi from here.

Arm Endurance for Jiu-Jitsu

Arm endurance is one of the most important aspects of BJJ training. It’s your arm that you put in work for executing any choke, or putting up a guard. You must have the arm strength for efficiently throwing punches during your training sessions. Inadequate arm strength will get you tired earlier. Which will slow down your moments and make you vulnerable to your opponent. Arm fatigue can be highly demotivating in BJJ. You can have all the stamina in the world, find counter-punching skills & knockout power. It will be of no use if you are too tired to throw punches. Another realistic concern is lacking adequate grip. Tired forearms will make you lack the basic abilities to grab and hold your opponent. Arm endurance lies specifically in your shoulder muscles.

Grip Strength for Jiu-Jitsu

Having adequate grip strength will enable you to control your opponent. Iron grip not only opens winning avenues for you but ensures a stable position. Here’s a popular misconception among people that grip strength relies on just hand strength, while in reality grip strength involves different muscle groups starting from your elbow to your fingertips. If your grips fail, no matter how intricate or difficult technique you are applying it will go out of the window.

Take it like this, you are facing an opponent who has iron grips, what’s the probability for you to escape or win the match.

You will notice that in most of the competition, competitors fight the match for grips. Whoever owns a strengthened grip & has extensive knowledge regarding grips has a higher chance of winning the fight. In Jiu-Jitsu different kinds of grips are used for controlling your opponent. Often, it depends on what you’re gripping & what you intend to do with the grip.

  • Hook grip: Hook grip is used when it comes to playing any guard or spider guard, which involves grips on the opponent’s cuffs. Then your four fingers act as hooks & curl in cuff form.
  • Pistol grip: Same as holding the handlebar of the cycle, this gripping technique is used on leg regions.
  •  Two on one: This gripping technique is used for breaking the control of your opponent’s arm by using your strength to control him.
  • Collar & sleeve: It’s one hand gripping that lapel while others control the sleeve.

Exercising for building arm Strength

1. Arm circles

This exercise will strengthen the shoulders & arms with circular motions. It’s an equipment free exercise. Start this exercise by standing on your feet firmly at the shoulder-distance apart. Then extend both of your arms out straight at your sides as if your body is forming a T shaped letter. Then rotate your torso slowly & move your arms forward in circles almost a foot diameter.

Continue the circles for 15 rounds, after that reverse the directions & do similar rounds. Complete 3 sets of 15 reps.

2. Tricep dips

Build the triceps by using your own body weight. You can do this exercise on the floor, on a couch, a chair or bench, chair, or sturdy base. Start this exercise by placing your hands at your shoulder distance apart on some furniture. Then shift the pelvis, bottom forward and leave a 3- to the 6-inch gap in between the back & object — it will be the clearance space. Then bend both of your legs at an angle of 90-degree angle with the feet planted on the floor, extend them out at your front without locking your knees. Then lower down your body slowly lower & back up, while focusing on your triceps. Perform 3 sets of 12 reps.

3. Bicep curls to push press

This workout will focus on the bicep muscles while engaging your deltoids & core. Start this exercise by standing on your feet opened hip distance apart & your back held straight. Then hold a little weight in one of your hands with the palm facing forward & both of your arms extended at your side. Make sure you keep the elbow close to your while you curl the bicep — try lifting that object up to your shoulder height under controlled motion. Turn the hand outward in a way that your palm & wrist are pointed up toward the ceiling. Then extend both of your arms all the way up towards the top. After that slowly bring them down in the same manner to the starting position. Perform 8 reps with each arm and switch. Go for 3 sets on both sides.

4. Plank sidewalk

This exercise will tone your abs while strengthening your spine. Start this exercise by being in an elevated plank position with both of your arms extended underneath your shoulders & your palms planted on the floor firmly. Then extend the legs at your back with both of your toes pressing on the ground. Make sure the core is engaged & properly aligned with your body. Rather than staying stationary, walk with your hands & feet to the side. Take 2-3 steps in a direction. And return to the position from where you started. After you have returned to the starting spot take similar steps in the other direction. You can extend the timing of this exercise for adding challenges.

Exercising for building grip Strength

1. Dumbbell Farmer’s Walk with Towel

You will be needing two small towels for performing this exercise.  Strat by looping one towel around the dumbbell and holding the towel standing upright while standing. Walk up to 25–50 yards on the gym floor. Weight plates can be also used for performing this exercise. This exercise will work really well for improving your grip strength.

2. Dead Hang

Start this exercise by holding a pullup bar overhead. Then slightly elevate your scapula for engaging your core & activating your back muscles. Then hang from that bar as long as you possibly can. Try aiming for 15 seconds, gradually shift to 30, and 45, & 60 seconds. Once you are able for 60 seconds, you add challenge by moving your hands horizontally and traversing to the side.

3. Rack Pull

Start this exercise by loading a barbell with weights & placing each end of the barbell on the deadlift blocks or at the single 45-pound bumper plate. Then set up as for performing a regular deadlift, while ensuring the chest is up & upper back is properly engaged. Then pull up & start squeezing your glutes. After that start lowering your weights slowly to the blocks & repeat.