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Those in the martial arts community should know that grip and hand strength are a very important aspect of their fighting abilities. Be it on the offence when you need to use your hands for punching, where your hand needs to be tough to prevent injury to yourself and to inflect more damage to your opponent. Or on the defense when you need to be able break the grip of your opponent and apply your own crushing grip. You should do the common exercises for grip training such as the pinch grip, hand grippers and wrist curls but due to the nature of fighting your wrists must work at different angles and giving them special attention will really help. For your wrist, try holding a weight plate with your fingers on the flat side and your thumb on top. Place your wrist, palm up on your knee or better yet on the edge of a table. Then rotate your wrist so you are moving the plate in a circle, try going both directions. You may have to experiment for a weight that suits you but don’t make it easy. For leverage, try something heavy like a sledge hammer. Hold your arm at your side and just rotate the hammer upwards then back down using only your wrist. You can adjust your grip up and down the handle to make it easier or harder. If you do not have a sledge hammer you can substitute for something else, such as a long 2 x 4 or broom. For a variation hold your arm out in front of you and rotate the weight in circles using your wrist. For most people the wrist is the weaker area of the arm, if you can strengthen this you will be way ahead. Having the stronger wrist will really show it’s benefit when you start to do twisting motions and you are still able to hang on. Go to Grip Strength for more info on how to improve your grip strength. Tim Archbold’s interests are Fitness Training and Health.
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