Get A Grip.

Eugene Shewchuk

Sambists and grapplers alike need a strong grip. This is especially so in jacket grappling systems (eg.Sambo,Judo…), because of the constant holding of the opponents jackets.
If your grip is not strong enough,or should your grip give out due to lack of muscular endurance, you’ll have trouble moving your opponent. So in training your grip, one should work both strength and endurance.

The following exercises can be done at the end of your Kettlebell workout. I advise to do it at the end, because if you work your grip to hard your grip will give out during the regular workout. Another option, which I do, is to do grip work after my Sambo workout.

The first one is catching the kettlebell in the air, while passing from one hand to the other. This simulates the quick action grip needed to grab the jacket. Lift the kettlebell with one hand and then grab with the other hand. Do 15 passes in total. 3 sets.

The second exercise is to wrap a towel( the thicker the better!) through the kettlebell handle; then do around the body pass. The towel adds the simulation of holding the jacket in combat. Remember to keep your back straight throughout the exercise. 10 reps, clockwise then 10 counterclockwise. 3 sets.

The final exercise is Farmer’s Walk. This is the last one because it works great on grip endurance. I do these walking until failure. Make sure to drop down the kettlebell on the floor, or on your toes!! 3 sets.

Rest time between sets, go up to 1 minute max. We want to strengthen the grip, but also increase our muscular grip endurance.

Try this routine 2-3 times a week and see your grip strength increase.

Eugene Shewchuk
Certified Canadian Kettlebell Instructor
Russian Sambo Instructor www.clubkozak.com

To contact : info @ clubkozak.com