Grip training for MA?

[hansenator]

Are there any particular types of grip training you think are especially valuable for martial arts?

The most important thing that comes to my mind to prevent wrist injuries during those times when your punch doesn't connect quite right. Also grabbing/gripping for locking and grappling.

Are there any exercises you feel are particularly valuable? I've been mostly working with the wrist roller and Thor's hammer. Also have started experimenting with fingertip push ups and hanging from a bar for time. Not for any particular reason except those are ones I can think of or I saw them in a book. I see pictures karate guys using the wrist roller a lot so I thought it's probably a good one.

Since I don't have any great knowledge of the subject, I'd be interested in what other people's thoughts are.

[Spartacus Maximus]

To increase grip strength it is necessary to first understand how grip works. The two main areas involved are the fingers and the forearm where most of the muscles controlling the hands are found. In general, anything that works these are effective and the examples in the OP are quite fine.

On Okinawa some of the old karate instructors use a wads of rice straw tightly bound together for gripping. These are essentially the same thing as the modern grippers with springs.

Besides the standard ones, many sports equipment stores have grippers that train each finger individualy. A roller can easily be hand made with just a strong rope, a weight disk and a section of pipe or a broomstick. Lastly, finger push ups are great.

[Wastelander]

In addition to what has already been mentioned; battle ropes, nigiri-game, and pull-ups on a gi. You will also see improved grip strength through barbell deadlifts, which have the added benefit of improving overall strength at the same time.

[tallgeese]

In addition to what has already been mentioned; battle ropes, nigiri-game, and pull-ups on a gi. You will also see improved grip strength through barbell deadlifts, which have the added benefit of improving overall strength at the same time.

Agreed! Don't overlook the pull up of any variety! It's a great tool for so much, including grip. Gi pull ups are particularly advantageous for grappling artists.

[sensei8]

I'm personally favorite grip training is found in Hojo Undo...

Chi Ishi, Ishi sashi, Makiage kigu, Tetsu geta, and Tan are great training tools that will strengthen other body parts that will aide the grip. Weak wrists won't do one any good while gripping; the wrist, for example, is the foundation of a strong grip. This too is true for ones forearms, shoulders, and the chest, these also are the foundations for the wrist, then up to the fingers, and then into the whole hand; alas the palms are the foundations for the fingers/thumb. Not ever forgetting to build up ones legs and back; they support the whole frame.

But to me, these foundational training tools become quite mute if one doesn't train with the Nigiri game...The gem of Hojo Undo!! All are important, all build up different parts of the body, and all parts of the body support a strong grip. It's those gripping jars, filled with sand at varying levels to provide different weights. The jar lip/rim can be of different diameters, therefore offering more demanding efforts to maintain a grip while performing various stances, therefore, one can strengthen the arms, shoulders, back, and legs.

I pride myself on having an iron grip, and I can think of no other training tool that I owe that to except those training tools found in Hojo Undo.

[chiliphil1]

I generally just use the spring loaded gripper. I get pretty good results with one of those. I also will take a free weight and hold it in front of me with my arm straight out and then rotate the weight from top to bottom, this builds the forearm and thus the grip. I'm sure I could be doing more but so far it's all worked out fairly well.

[sensei8]

Yeah, the spring loaded gripper is a good one. Also, squeezing a ball is a good one, too.

[Nidan Melbourne]

In addition to what has already been mentioned; battle ropes, nigiri-game, and pull-ups on a gi. You will also see improved grip strength through barbell deadlifts, which have the added benefit of improving overall strength at the same time.

The one thing you have to be careful of for the barbell deadlift is form. Because incorrect form in doing a deadlift can be detrimental to your physical health.

But otherwise it can be great for your grip strength because you obviously have to hold onto the bar.

Chin ups/assisted chin ups/pull ups are great as well because it is a body weight exercise that you can do even if you are just hanging there instead of pulling yourself up.

Gi Pull Ups are awesome as it also benefits the other person that your hanging off (Thanks Tallgeese for the reminder!). Because it forces the other person to maintain their stance and posture which forces their Abdominals, Obliques, Latissimus Dorsi, Trapezius and a few others.

Horizontal Pull/Push exercises are good also so cable rows, barbell bench press, Dumb bell bench press etc. They are good because they force you to have a good grip, but the only issue is that for horizontal push exercises is that you have to be careful of wrist position (you can break your wrist or similar if overloading them).

Often resistance bands can be really good since there are varying types of them providing various levels of resistance.

[chiliphil1]

Yeah, the spring loaded gripper is a good one. Also, squeezing a ball is a good one, too.

Plus a good stress reliever!

[Spartacus Maximus]

I have one or two of those grippers stashed everywhere so that there is always one available. I even have them in the bathrooms at home.