BJJ Wrist Strength Workout – Exercise, Tips, and Stretches

Wrist Strength Workout

Brazilian jiu-jitsu is a combat game that is a modern take on traditional Japanese jiu-jitsu. It is a game where you need to acquire submission from your opponent just by the use of various holds and chokes. Although BJJ is a full-body workout that requires you to have control over all the body muscles and organs, some of the main body organs that require full attention include hips, hands, wrists, arms, and legs. The main idea is that when you try to change your submissive stage into dominance, you have to use your hip to control your opponent similarly when you are trying to apply a hold or choke the power of your wrist should be very firm. Most people hold their wrists but the choke is not firm enough. As a result, they end up lousy and lose grip. As your opponent might slip through, you will notice that this lousy grip will be of no use to you.

To make sure that you have a firm grip, your wrist control should be magical. Most beginners in the BJJ industry start with some basic mediation and starching but they do not realize that without wrist control their strength will be useless. The wrist is the part that connects your palm back to your front arm so when you yank your opponent close by applying full force via your hand, you will see that your wrist will offer you to control the distance between you and your opponent. For improving the control you are not just going to work on the angle of control but also on the flexibility. All these things require a detailed workout process.

With the help of this article, we will mainly focus on the starching techniques that will offer flexibility to your wrist. We will also look at some of the best exercises that can help you improve your strength so you can control your opponent. To use your strength and flexibility in the right way we will also offer some helpful tips.

Also Read: How To Get Veiny Arms Through Exercises

Best Exercise for Wrist Strength

For this exercise, you will apply your body weight so there is no need for any extra equipment. These workouts are simple and can be used by beginners as well as professionals.

Wrist Walk

This is a simple workout where you will take help from a wall nearby. Perform a headstand while you take support from the wall and then hold it there. You will see that your hands are fully stretched. Get more information about Wrist Strength.

Rotation Move

This is a simple workout that will help you swiftly move your wrist in the forearm joint. You need to start by holding your hand straight and then move it 360 degrees. This will require you to move it with full speed anti-clockwise followed by clockwise.

Top 3 Stretching Techniques

These stretching techniques will help you use your hands and work on your wrist. You do not need any equipment or any extra effort so you can perform these stretching exercises even when you are sitting at your house.

Digit stretch

This is a simple stretch where you will place your hand on any smooth surface and then lift it upright in front of you. Now spread your digital with full strength and see that the space between each finger increases. Now twist your palm at 45 degrees as you spread your finger.

Finger hold stretch

For this stretch, you will hold your fingers with one hand and push them towards the wrist. This helps in improving flexibility specifically in the wrist area. For the first few days, you will feel tightness, however, as you keep moving you will see that after a few days, you will be able to stretch it to a high degree with pain.

Grip starch

This is a simple workout that will help you work on your palm, fingers, and wrist at the same time. You have to hold a tennis ball and squeeze it with full force. Hold it there for two seconds and then let go for 20 seconds before your squeeze that again.

Tips To Help You Make the Most Out Of Your Wrist Strengthening Workout

  • Stretching is a daily workout so if you skip stretching this will impact your progress.
  • You need to maintain a 3 to 4 stretching ratio where you can stretch for three days and exercise for the rest.
  • Stretching is a detailed workout and focusing on each step and each move is very important if you want significant results
  • Each movement is important so try to make it steady as possible.
  • It is better to start your workout with stretching as this will help you gain flexibility and reduce the chance of injury.
  • Stretches do not require any equipment so you can perform stretching on the move as well.

Bottom Line

To sum it all up a BJJ fighter’s wrist control will play a very vital role so try to master your control without trying to skip steps. At first, you might feel this is not working but with consistency and persistence you will be able to see improvement and this will eventually save you a lot of effort when you are on the mat.

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