INTRODUCTION
We
use our hands everyday, from
the mundane to the essential
to the downright exciting
(ie. pulling the rip-cord!).
Developing a solid grip is
essential for daily functioning,
not only Karate. So why don’t
we work on it more?
How
many people have you met and
upon shaking hands noticed
a weak handshake? A strong
grip can give you a better
first impression; a strong
grip can also mean you are
in control of a defensive
situation, like grabbing an
arm through a thick denim
jacket to stop & disrupt
an attack.
A
strong grip is crucial in
martial arts from Kodokan
Judo to Uechi-ryu Karate.
When you're grappling, a strong
grip can mean the difference
from throwing to being thrown.
When you're striking, your
fingers, wrists, and forearms
need to be strong to deliver
powerful ‘fight-ending’
blows.
Types
of Grips
Randall
Strossen, sports psychologist,
owner the Iron mind company,
says there are three types
of grip strength:
Crushing,
Pinching, Supporting
(1)
Uechi-ryu
students use crushing and
pinching grip strength most
often, with open hand techniques
and the versatile wa-uke block.
Even if you are not wrestling
to control your opponent,
grip strength comes into play
when you block & grab
as you strike.
Importance
Your
hand, fingers & palm,
forearms, and wrists; all
contribute to the strength
of your grip.
All
parts of your arm below the
elbow need to be developed
for a strong grip. With a
powerful ‘forearm-to-finger’
grip there will be no need
to tighten up your whole body
or try to over exaggerate
your clench to try to make
the ‘hold’ more
secure.
“If
you clutch with great strength,
the rigidity of your arms
will make you capable of nothing
more than defense…Beginners
are apt to discard this type
of gripping as weak or impossible
to perform, but with subsequent
practice, it will be proven
that this method allows the
quickness of movement, fullest
flexibility of the wrists,
and best control of the opponent
essential to sound technique.”
(2)
It
is important that Uechi-ryu
students also strengthen their
fingers and other parts of
the hand to help prevent injury
when striking, especially
with the nukite and shoken.
You also need to train to
strengthen the wrist so that
it doesn't collapse on impact
during a punch (if you inadvertently
strike incorrectly.)
There are many exercises you
can do to develop your grip
strength, many without apparatus,
machines, or equipment. Here
are a few self-resistance
exercises:
Finger
Exercises
Isometric
Fist: Stand in Sanchin
with your hands by your side
(initial kata movement), shoot
the hands out, make a fist
and clench it tightly for
one second, then spread your
fingers out as far as they
will go. Squeeze your hand
into a fist and again spread
your fingers as far as they
will go (repeat without returning
your hands to your side).
Do ten repetitions, then change
stance and repeat.
Fingertip
Pushups: Start in
the ‘up’ position
of the pushup, holding yourself
up on your fingertips. Hold
this for 10-15 seconds, rest
and try again. Do 5 sets at
a time.
As
you get better at this and
can hold your weight with
your fingers, start lifting
a finger off each hand. Try
to get it down to just the
thumb and index finger!
Wrist
Exercises
Resistance
Wrist Curls (Sanchin hand
stretch): Start by
holding your hand up in Sanchin
position, however keep your
elbows braced against your
ribs.
Make
a fist, and push your knuckles
towards the floor by bending
your wrist. Place your other
hand on top of your fist and
curl your fist upward, applying
downward pressure with the
other hand to add resistance.
Repeat for at least 10 reps
and switch hands with the
other wrist.
Next,
reverse the hand position;
turn your hand so the palm
is face down. Again curl your
fist upward, applying downward
resistance to the back of
your fist with the other hand.
Repeat for at least 10 reps
and switch hands with the
other wrist.
Simple Exercises Using
Apparatus
There
is really no need to go out
and buy expensive equipment
to aid in your training as
many items from around the
house or apartment can be
used to help your Karate.
Farmer's
Walk: Grab two Mayonnaise
jars (large plastic ones)
or even just a couple of buckets
(fill them with water, sand
or gravel) and walk around
with them until you can't
hold on any longer. Place
your arms in Sanchin and practice
the kata even!
Newspaper
Wadding: Lay a piece
of newspaper on the table
and start crumpling it into
a ball with one hand, starting
from one side. Keep your palm
on the table and use just
your fingers to pull more
paper into your fist. Once
you've got the whole sheet
as a ball of paper in your
hand, squeeze it tightly,
chuck in into the garbage
can and repeat with the other
hand. Go for a full Saturday
edition!
Elastic
Banding: stretch
an elastic band around your
fingers (incl. thumb) and
spread out your fingers. Relax
the hand and repeat for 10.
Switch hands.
As you get better at this
you can double wrap the elastic
band or use smaller ones.
Those
are just a few exercises you
can use to help build a stronger
grip. Give these exercises
a try and your training partners
will certainly see a difference
in your technique!
As
a Karate student I am constantly
trying to come up with exercises
to help improve my performance.
Are you doing the same?
References
1.
IronMind Company (2007) http://www.ironmind.com
2.
Ishikawa, T. Draeger, D. (1999).
Training Advice. Judo Training
Methods, 77-78.
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