Grip strength increases the fighters' abilities during submissions and while grappling - and adds impressive strength to their punching power. In the drills below, Jens uses tennis balls because they force you to really tighten your grip when doing a pull-up. Grabbing the bar is easy but doing a pull-up with a tennis ball between the hands is difficult. You can use two fingers three fingers, etc. These moves are designed to build up the muscles in the hand.
Thick Rope Pull-Ups - 10X
Tennis Ball Pull-Ups - 10X
Plate Pinch - Hold two plates (25 lbs and 35 lbs)
together for as long as you can.
Back to Station 1.
Repeat all Stations, doing 3 sets total