Grip Strength -
Introduction: As wrestlers, we all know how important it is to have a strong grip. Our grip strength can make all the difference in a match, helping us maintain control over our opponents and execute moves with precision. But have you ever found yourself losing a match because you couldn't hold onto your opponent in the final seconds, or struggling to tilt because you couldn't keep their wrist while wrist riding? Weak grip strength can be a real hindrance in wrestling, which is why it's important to incorporate grip strength training into our workout routine. In this blog post, we'll explore why grip strength is so crucial in wrestling and provide a workout routine to help improve it.
Why Grip Strength is Important for Wrestlers: Wrestling is a sport that demands a lot from our grip. From grabbing onto our opponent's limbs, neck, or torso, to preventing them from escaping or executing moves on us, our grip strength is key to maintaining control on the mat. Here are a few reasons why grip strength is important for wrestlers:
Improved Control - A strong grip allows us to maintain control of our opponent's body, making it easier to execute takedowns, holds, and escapes.
Increased Endurance - Having a strong grip can help us conserve energy during matches by enabling us to hold onto our opponent's body without using too much strength.
Mental Toughness - Building grip strength requires patience and discipline, and the mental fortitude gained from this training can help us develop mental toughness that can be beneficial in all areas of life.
The Consequences of Weak Grip Strength in Wrestling: Weak grip strength can have a major impact on our wrestling performance. For example, we may give up last-second points because we can't hold onto our opponents, or we may struggle to execute moves like the wrist ride or cradle because we can't maintain a strong grip. Improving our grip strength can help us avoid these pitfalls and improve our overall wrestling ability.
Grip Strength Workout Routine: Here's a 7-day workout routine to help improve your grip strength:
Day 1:
Farmer's Walks - 4 sets of 50 feet
Towel Pull-Ups - 3 sets of 8 reps
Plate Pinches - 3 sets of 20 seconds
Day 2:
Heavy Deadlifts - 3 sets of 5 reps
Fat Gripz Dumbbell Rows - 3 sets of 8 reps
Static Bar Holds - 3 sets of 20 seconds
Day 3:
Weighted Hangs - 3 sets of 20 seconds
Kettlebell Swings - 3 sets of 10 reps
Wrist Roller - 3 sets of 10 reps
Day 4:
Hex Dumbbell Holds - 3 sets of 20 seconds
Pull-Ups - 3 sets of 8 reps
Grip Ball Squeezes - 3 sets of 20 reps
Day 5:
Heavy Barbell Shrugs - 3 sets of 8 reps
Farmer's Walks - 4 sets of 50 feet
Plate Pinches - 3 sets of 20 seconds
Day 6:
Weighted Pull-Ups - 3 sets of 5 reps
Fat Gripz Barbell Holds - 3 sets of 20 seconds
Wrist Roller - 3 sets of 10 reps
Day 7:
Heavy Deadlifts - 3 sets of 5 reps
Towel Pull-Ups - 3 sets of 8 reps
Static Bar Holds - 3 sets of 20 seconds
