When it comes to developing maximal grip strength using static holds, research suggests you should focus on loads that you can hold for between 5-15s.
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If you want to read the all the details Google ‘BJJ science of grip strength’ to see my full article. In summary…
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Once you go beyond 15s, the load is no longer high enough and you’re getting grip strength endurance (which is also a valid attribute to train). But for maximal strength, use higher intensity loads not just for strength but….
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Tendon strength and development. Our connective tissue plays a huge role in performance, injury prevention and longevity. So, ensure you have enough high intensity loads in your grip strength training. Particularly on the fingers, crimp holds and hub holds are two of my favourites. .
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3 awesome gymball exercises for BJJ, hit link in bio.
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