MMA 28 : Page 83
FOREARM CURLS This exercise strengthens the wrist flexor muscles of the forearm, which are predomi-nantly used during all pulling motions. To ensure optimal development, two different angles will be utilized: incline and decline. The incline angle overloads the lower portion of the range of motion; the decline angle stresses the upper portion. Key Points Ensure you flex your wrist throughout the full range of motion, as partial range of motion will only get you partial results. For strength gains, perform 8-10 reps and 12-20 reps for endurance. HUB PINCH Out of all the grip strengthening exercises available, the hub pinch is the least per-formed, due to the extremely challenging and humbling nature of the exercise. If competing in GI grappling tournaments, this exercise is mandatory, not only for improving finger strength, but allowing for a more secure grip on the GI sans injuries. Key Points Perform this exercise over a soft surface, as you’ll be dropping the weight initially. For strength gains, aim for 20-30 second holds and 60-70 seconds for endurance. Grip strength training has been one of the most overlooked aspects of strength training for MMA, treated more as an afterthought than a necessity. But the ability to control your opponent's limbs will provide you with greater opportunities to dominate your opponent. Jess Banda is a strength coach and soft tissue specialist for Prentiss Hockey Performance in Darien, CT. He can be contacted at info@jessbanda.com. www.mmaworldwide.com 83
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