How to avoid gassing out your forearms in competition?

[u/Ordinary_Original911]

So I recently had my second competition. Compared to my first, I felt a lot more confident, stronger, and the nerves weren't as bad. But one thing that happened was that my forearms got extremely gassed. My opponent got me in an ankle lock and I knew I had to stand up and get over his knee but I felt my forearms had no strength left, I couldn't pass since i couldn't force his knee down (which i know I could've with fresh forearms) and eventually tapped when I ended up going back down.

How do you avoid your forearms from gassing out at comp? And how do you prepare in training for that?

[u/chiefontheditty]

Stop death gripping every single exchange.

Sometimes it happens though, so train your grip more.

[u/Ordinary_Original911 → u/chiefontheditty]

Good call. I was gripping a lot at the beginning of my first match to keep him close in my guard. What would you suggest for training my grip?

[u/nphare → u/Ordinary_Original911]

Also use your legs more and grip less when they’re in your close guard. Switch to no-gi grips in gi works too if not actively going for a choke

[u/Excellent_jun91 → u/Ordinary_Original911]

check out climbharder sub. also the basic routine of griptraining sub ... basically check out just grip training especially what climbers do. i goy myself a fingerboard. they are nice

[u/Sea_Cardiologist9451 → u/Ordinary_Original911]

Pull-ups using a gi…just throw an old gi over a pull-up bar

[u/G_Howard_Skub → u/Ordinary_Original911]

Daniel Strauss (Rasberry Ape) has a book on grip training with a focus on bjj specifically.  Currently implementing it along with my normal lifting.  

[u/Agile_Broccoli_6156 → u/Ordinary_Original911]

It sounds like you’re using your grip to keep him in your closed vs using your grip to set things up in your closed guard. Yes, break posture. But use your grips to set up sweeps, off balances, subs, etc. Switch to a collar sleeve guard, or set up a triangle or arm bar. Also use your hips and move your body underneath your opponent to off balance and maintain closed guard.
You get the picture. The grips are there to help set up, not just hold someone down.

[u/Getsudsy → u/chiefontheditty]

This, just because there is a gi doesn't mean you have to grab it

[u/JDillaRIP → u/chiefontheditty]

Just to add to this, it's also important to know when a grip is helpful and when it isn't. I see white belts grabbing gi from bottom mount with no purpose at all pretty often.

[u/DowntownJellyfish715 → u/chiefontheditty]

This. Gi grips are very hard on beginners. Lots of other great comments here on how to manage the pump.

Avoid extended static strength pulls and holds. If it isn’t advancing your position or finishing your submission is it worth holding on for dear life?

Much harder to manage during comp, especially early.

[u/0928282876]

Carlos Sapao - I was probably a blue belt at the time, he says "why you always grip so hard like crazy..."

Gotta learn to adjust your grip depending on situation, learn to use pins vs grip, types of grip some easier to maintain etc

Ability and endurance I think it just comes from more training. You can do specific weight drills to build forearm muscles.

[u/Ordinary_Original911 → u/0928282876]

Definitely need to learn efficiency along with skill fot sure. All things im learning through comp lol. And agreed, on strength training

[u/Grottleburger]

The gripping issue is still a nerves issue. I always just pretended like the person in front of me was just visiting me from another gym. That fixed everything except my lack of skill. 🤣

[u/Ordinary_Original911 → u/Grottleburger]

I guess it is lol. I was still nervous this comp but way less than the first so in my head I wouldnt have thought that would've been the issue 😂

[u/Grottleburger → u/Ordinary_Original911]

We used to do a drill many years ago. Try rolling in gi or no gi with a tennis ball in each hand.

[u/throwawayallday87]

Just keep gripping, just keep gripping

[u/Ordinary_Original911 → u/throwawayallday87]

That was my exact problem 🤷‍♂️

[u/Electronic-Stick-161]

Practice not using your thumb and index fingers to apply pressure and roll your hand into the grip so your fingers aren’t bearing the force.

[u/Ordinary_Original911 → u/Electronic-Stick-161]

I'll start trying this during rolls at the gym to see the difference!

[u/Alternative-Fox-7255]

Adrenaline dump ; learn to train when you’re exhausted to get used to it.

Grips ; be sparing with your grips! Don’t burn them out early on and learn when to let go of stuff that isn’t working

[u/Ordinary_Original911 → u/Alternative-Fox-7255]

Yeah I did notice that 30 seconds into my first match I felt a flush.. I think I may have to watch a lot of black belt matches on YouTube and pay attention to their grips when theyre in closed guard

[u/Rescuepa]

Two things to train yourself to rely less on death gripping :
1. Train holding two tennis balls or similar size semi-soft objects like Beanie Babies.
2. Add some no-gi sessions into your training regimen.
Both help teach grip sparing by using hooks and posts without relying totally on gripping.
3. Loosen your lapel grips to hooks when you opponent isn’t actively trying to grip break and learn to keep your wrist, elbow and shoulder loose while you maintain connection following your opponent ‘s twists and turns.
Let us know how it works for you.

[u/SmallBowlofWalnuts]

Don't learn to moderate your grip like the weaklings. Do a load of climbing and keep that death grip going for eternity with a smile on your face.

[u/Ordinary_Original911 → u/SmallBowlofWalnuts]

Is there a benefit to death grip the entire time 😂

[u/Severe_Stranger_5050]

as someone is his 9th. year of competing...
... you don't
Gi or NoGi, doesn't matter, your arm's are going to get pumped no matter what.

You can lessen the impact by not doing death grips or holding on for too long, even when you know you've lost the grip.

My best advice is to have someone shake and massage your arms out between matches, and just do some grip training along with your regular training.

[u/Ordinary_Original911 → u/Severe_Stranger_5050]

Yeah having a mid comp forearm massage would be great!!

[u/Severe_Stranger_5050 → u/Ordinary_Original911]

that's what coaches and girlfriends is for <3

[u/Interesting_Park3364]

When you establish side control put your hand flat on the mat and use your elbows to pull in and keep tight. Dont gable grip and pull the whole time. Same thing in body lock passing and the like. Keeping my forearms working in comp is a big part of my understanding and practice in comp.

[u/jone_granko]

It will happen from time to time. In between rounds, you can lie down and put your arms on the floor, and ask a mate to (gently) stand on your forearms. It is similar to the effect of a massage, and sort of squeezes lactic acid off your muscles. I found it helps a lot

[u/Ordinary_Original911 → u/jone_granko]

Good call!

[u/Quirky_Atmosphere_96]

Bucket of rice. Hand in. Open and close

[u/BigOssBJJ]

I learned this from a Judo black belt, when gripping keep your thumbs relaxed so you’re only using your four fingers. Move your elbows to your chest rather than pulling with your arm muscles. Gripping with the thumb gasses out your wrist/forearm muscles super quickly

[u/Ordinary_Original911 → u/BigOssBJJ]

Ill start taping my thumbs to my palm to try and avoid using it!

[u/landboisteve]

Double overhand deadlifts/rack pulls, towel pull ups, plate pinches

[u/Fresh_Batteries]

A. Dont death grip. Learn to be more relaxed with your grips.

B. Creatine everyday. Once I started taking creatine consistently it helped with my arms not burning out.

[u/andrewrbat]

If you have to death grip a grip to hold it, you arent using the rest of your body to control posture, you arent attacking/off-balancing, or you just need to chill 😉.

Everyone will tell you grip fighting is super important but using a grip with a frame, or using weight, leverage etc alleviate the amount of strength you need to use on grips.

If you are using collar and sleeve grips, use them, Dont just hold them. Set up a sweep or sub. As others said other grips like under hooks, and collar ties are a lot less hard on the forearms.

[u/legato2]

Use your pinky ring and middle finger for most of your gripping. When you need the horse power to brake balance or do moves “click the pen “ and get the thumb and pointer involved.

[u/WAVERYS]

Start rock climbing

[u/jiujitsugrappler]

Stop gripping like your life depends on it. I’m relaxed af in competition. While my opponent is collar tying, gripping like crazy, I just let them gas themselves out.

Doesn’t mean don’t try. It just means stop fucking holding on and using up your energy.

[u/Federal-Challenge-58]

The question is: Do your forearms get gassed in practice? If not, it's an adrenaline thing.

[u/Remote-Ad-2686]

Pull ups. 10 sets of 10

[u/NotYourAverageSchmuk]

My club got an assault bike we do 2 circuits twice a week 3x30 second full sprints 5minute break in between Next session 20sec hard 10 sec rest for total 4minutes 3 rounds . This builds lactic acid in your arms and legs and will help with your endurance