Darth Silly Goose’s quick grip strength routine using Gripzilla Ultimatum Gripper Set
This is his favorite way of building grip strength for grappling specifically.
In the first few seconds you can see him go through a couple of warm-up sets
with the pink (50) and silver(100) grippers.
These should be very very easy grippers for you to close your warm-up sets. He does recommend to do about 12-18 reps per each hand. After this session you can go directly into “working” sets.
The Brazilian JiuJitsu fighter says that working set is 3 sets of 5 closes each hand . This should be a
difficult gripper for you too close. You should only be able to close it may be 1 to 5 times
A 'close' is when you actually touch the handles, if the handles aren't touching that's not a close
Now, going over to next working exercise here are static holds where you fully close the gripper
and just hold it until I can't hold it anymore.
As soon as those handle start to come apart allow the gripper to slowly open and move on to the next hand.
Do around 3 sets of these per arm. This is where you’re building the bulk of your grip strength. These static holds are just as important as your Dynamic exercises.
Doing multiple sets and multiple reps helps with endurance and improvement of the overall strength , it's very important.
Moving on to my challenge gripper this is the gripper that you would be working toward being able to close. Try doing – NEGATIVES using a second hand to assist a full close and then slowly allowing the gripper to open.
Progress on this exercise might look like being able to hold it close for a certain amount of time
after assisting with the second hand then move into what he calls a cooldown set or step-down set this again is another elatively easy gripper for you to close.
Anywhere between 8 to 20 Reps per hand ,this is basically just another way to hit your grips one more time. This sort of rep scheme is a little more conducive to building mass than it is to building the strength.
Also it is beneficial to incorporate into your training some sort of extensor exercise. You can check out this
extensor exercisers. Extremely important, if you don't work your extensors you will create a muscle imbalance that leads to tennis elbow. If you're walking around and your elbows hurt all the time -
it's tennis elbow . You need one of those to take care of that, and you can also get those popeye arms with our Gripzilla Twister which is also is a huge help to build balanced and strong forearms.