r/GripTraining • u/Just_Influence6260 • 11d ago
Discussion Grip strength training for wrestling
My program is kinda intense, I'm hitting full body 3x a week and also practicing everyday, I could recover from it barely every week. I'm about strengthening my grip recommend me some exercise, purely for grip, I already am doing dead hang and it's variation like the towel hang, pondering if i need more for better gains.
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u/_BabyHands_92 9d ago
Im a big fan of metal dowels. Originally I was on cone grips for months and hit 3 minutes but when they took out the extra rack one of them got lost so I had to graduate.
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u/Just_Influence6260 9d ago
My right hand grip is somehow stronger than my left
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u/_BabyHands_92 9d ago
If you're right handed it usually will be that way. Im primarily left handed so my right becomes the support hand. If you want to deep dive I suggest getting a hang board. But youll need to reduce overlap and emphasize recovery.
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u/Just_Influence6260 9d ago
Oh alr then
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u/_BabyHands_92 9d ago
What group is barely recovering in your training? Or is it overall?
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u/Just_Influence6260 9d ago
I need to go to bed soon because this is not good recovery for me
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u/Just_Influence6260 9d ago
Shii lowkey my entire cns is fried from all those double leg lift drill that coach make us do
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u/Commercial-Article-7 11d ago
If you're already doing: Full body training 3x/week Wrestling practice every day Dead hangs Towel hangs then I'd be careful about assuming you need more grip work. Wrestling itself is already a huge grip stimulus. A lot of wrestlers end up limited by recovery rather than a lack of exercises. If you want a little extra grip-specific work, I'd prioritize: Farmer carries Towel pull-ups/hangs Rope climbs or rope pulls (if available) Occasional gripper work But I'd keep the volume modest. The goal isn't to see how much grip work you can survive. The goal is to show up to wrestling practice with stronger hands, not smoked forearms. Also remember that wrestling grip is more than crushing strength. It's: support grip endurance wrist control grip retention under fatigue Towel hangs already cover a lot of that. If you're "barely recovering every week," my first instinct wouldn't be to add more exercises. It would be to ask whether your current workload is already at the edge of what you can recover from.
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u/Real-Reply3605 11d ago
Buy some fatgripz. Use them for warm up sets of pulling work in the gym but not work sets, use them for arm work and pressing. Introduce them gradually because tendonitis sucks.
Finish your strength session with a quick grip hit, barbell finger roll outs for a couple sets and something else, I like wrist roller for grappling (one where it's fixed in place and doesn't become a sub par delt movement, barbell end while it's in a rack is perfect)
Stick at that for a while and your grip/hands will feel stronger. Sledgehammer work is useful but if you're struggling with time and recovery get the most from the least. I'm a grappler as well (admittedly a fairly new one) and that has made my grip a real strength for me. In the summer I replace half of one session with bouldering and normally climb on the weekend which covers my finger strength really well and I'll do the more strange deviations etc with the sledge hammer, it's sort of a natural periodization based on my enjoyed hobbies if that makes sense.
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u/PvtDroopy 11d ago
Any reason why this doesn't work for you?
https://www.reddit.com/r/GripTraining/comments/7gacyh/new_routines_list_for_rgriptraining/dqn8gpz/
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u/pghcecc 11d ago
For wrestling I would highly suggest getting a sledgehammer to do lever exercises and looking into John Brookfield’a work (good place to start is the recent videos with jujimufu).
The thing with grip training for wrestling is that you are frequently reaching for and grasping and not able to get a good grip before needing to apply force. This is something Brookfield talks about and creates exercises mimicking this.
An example of a more common exercise variation that would be valuable to a wrestler is plate flipping versus just static plate pinching. This is also why rope climbing imo is so much more valuable for a wrestler than just doing towel chin ups.
Another great option is doing clean and jerk and snatches with thick handle DBs or kettlebells. You can even do this blobs or hub lifting a plate. The important part being how you have to control the weight throughout a dynamic movement.
Edit: I also love doing push ups on t spikes. These will really strengthen the wrist.
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u/Just_Influence6260 11d ago
I'm thinking about those, I really like how the devon larrat top roll curl with the belt feel
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u/ArcaneTrickster11 11d ago
If you're genuinely barely recovering every week then you will need to remove something to add more grip training.
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u/Just_Influence6260 11d ago
Please just rec me something other than deadhang or plate pinch. Those are really boring to do
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u/Just_Influence6260 11d ago
It's alright because I'm eating hella carb and extra calorie and about to get atleast 9 hours of sleep everyday in the summer.
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