Killer Grip Strength Exercises For Jiu Jitsu

I’ve worked so closely with Nick “Chewy” Albin  these past 8 years, I’ve listen to countless of his podcast, videos, lectures, and his ever so elegant rambles.
Almost all of his seminars, social media, and in person I’ve witness a trend of questions.
One that sticks out the most is “How Do I Improve My Grip Strength”?
The obvious answer is the most clear, which is just do Jiu Jitsu.
You could say I do a lot of training, doing so indirectly trains my grip.  I would never recommend to someone to directly train your grip.
Why?
The overall benefits of directly training your grip is small compared that of indirect training it will receive from compound exercises to focus on overall strength, power, and conditioning.
Now, if you feel individually you NEED to work on directly training your grip to improve strength there are a few recommendations I may have.
I would like to add I would not do these until the end of my workout, and maybe 1-2 days a week.  You’ll be working with smaller muscle groups and can easily be stress to the point of overtraining.

Doing these three exercises will compliment your grip when doing Jiu Jitsu, but ultimately you will need to develop that grip strength through Jiu Jitsu.


Are You Overtraining – When To Back Off

Regardless of your reason for training, its easy for someone to over train.

Sleep, Diet, Age all limiting factors in our ability to recover.

When we train we add stress to our body, too much stress and you’ll lack the ability to recover.

Each of us have a minimum and maximum  threshold limit with our training.

The better your diet and sleep the greater our range between our maximum and minimum range will be.

If you’re always under your maximum line, you won’t stimulate much growth, so you’ll always feel “Okay” or “good” when going to the gym but you won’t be making much progress.

Your maximum line is the sweet spot we try to reach, balancing stress from life and training.  The goal is to reach the line as often as possible but never crossing.

When we cross this line is when we begging to notice diminishing returns on our training, getting weaker, and in most cases being over our maximum threshold is where we get injured.  We have slowly build our training volume in order to increase our maximum limit.

So what are some of the Warning Signs You’re Overtraining

Falling apart

Getting Sick Often

Trouble Sleeping

Workouts are just harder

If you’re experiencing any of these it may be time for a de-load week. 

Then before going back into training maybe have a ramp up week,

Most important Listen to your body!