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Grip Training By Michael Derecola, ATC, CSCS

This week I would like to discuss the importance of grip training. In my opinion, grip strength is the most under developed and the forgotten element of functional training. Your hands are the end point of the kinetic chain, so they must be developed if we hope to transfer the power created and accumulated from our body and express it through our hands. Wrestling, Jiu-jitsu, Judo and MMA requires grip strength. Nothing is more frustrating then when your opponent has an “iron” grip. It makes you work much harder with your technique. Possessing an incredible grip will enable you to add another dimension to your game! An individual’s grip consists of the thumb, fingers and forearm muscles. Thus, grip training should consist of the following actions to properly and completely develop one’s grip.

Crush grip
This is the most common thought of as grip. The hand-shake-type grip is when the object being gripped rests firmly against the palm and all fingers; squeezing action.

Spring/Hand grips

Ball squeeze

Grenade pull-ups

Inverted alternating bar squeezes

Rope sled row

Pinch grip
The fingers are on one side of the object and the thumb is on the other; the object does not touch the palm of the hand.

45# plate pinch for time

3 or 4 – 10# plate pinch

Single-arm sledge hammer finger walk

DB pinch hold for time

Support grip
This involves holding an object for a long period of time.

DB farmer walks

Iron cross hold

Tire hold sled drag

Handle sled drags

Extending grip

This is the ability to open the hand by extending the fingers and thumb.

Rubber Band Finger Extensions

Container Finger Extensions

Wrist actions
Theses are flexion, extension, pronation, supination, radial deviation and ulnar deviation.

Cable & bar wrist rolls
(Flexion & Extension)

Sledge Hammer Rotations
(Pronation & Supination)

Sledge Hammer Front & Back Lifts
(Ulnar & Radial Deviation)

Also keep in mind, when performing a dead-lift variation or a pull-up variation DO NOT use straps! Using straps will only hinder your grip strength. Lose the straps! So the next time you train, try some of the exercises above! If you have any questions regarding this article or need more information about grip training do not hesitate to contact me.

Michael Derecola, ATC, CSCS

Zach Wakeman Fights- RIVT 2000- Old School(Two Fights in one night)

These are some fights from 2000 at NAGA’s Rhode Island Vale Tudo. This was an Amateur event. Tim Sylvia and Jorge Riveria fought in the same events. To the face only open hands and kicks were allowed This was in the early days of MMA. Zach fought twice in one night to win a belt. Zach competed for Tai Kai in MMA and in Grappling matches.

Zack Wakeman vs Ruben Lopez

This was his first match of the night. The match was stopped when Ruben was knocked out and unable to defend himself.

Zack Wakeman vs Luciano De Olivera

This was in the finals about an hour after the first match. Luciano ,from Brazil, Was from Joao Amoraol BJJ school. He quit due to exhuastion

More Old School Pictures 1997-1999

Here are some more old school Pictures from different competitions, etc. I am going to try and post a few of this every week, so people see the history Tai Kai has. These are from 1997-1999. Most schools in CNY were still not doing Jiu Jitsu or any type of MMA yet.

Training in California in 1997 with Carlson Gracie Black Belt and UFC vet. Allan Goes. We used to go to Costa Mesa, California to train with Allan several times a year.

Attacking the leg against Olympic Trials wrestler Rob Pritchett in 1999 in the very first Grapplers Quest in the Superfight

Winning by Leg Lock in the first Grapplers Quest Superfight in 1999. You can tell it was a while a go by the style of fight shorts I am wearing

Here is a link to that Match

Will Marc Stevens be the Number one pick on TUF 12

Will Marc Stevens be the Number one pick on TUF 12. Watch this video teaser. Tune in tomorrow night on spike at 10 PM

TUF 12: Marc Stevens vs. TJ O’Brien

See More:  TUF 12TJ O'BrienMarc Stevenselimination

Marc Stevens vs. TJ O’Brien

Congrats on the fastest KO in TUF History

Growing up Gracie: The Phil Migliarese Story

Growing up Gracie: The Phil Migliarese Story. This is a 8 minute Gracie Brazilian Jiu-Jitsu documentary about the BJJ life of Phil Migliarese. Phil is the founder of Balance Studios in Philadelphia,PA. He will be doing a seminar next Wednesday night at Jiu JItsu Nation/Tai Kai North in Watertown for the debut of Marc Stevens in TUF 12 on Spike TV.

Tai Kai Jiu JItsu on YNN News- Marc Stevens on TUF

Check out Tai Kai Jiu JItsu on YNN news story 9/08/2010 about TUF figher Marc Stevens.

Also Check out TUF first 5 minutes with Marc Stevens. Watch to the very end.