Captains of Crush Training for BJJ
Captains of Crush (CoC) grippers are progressively heavy hand grippers used for developing maximum crushing grip strength. Each gripper level represents a meaningful increase in difficulty. CoC training is the benchmark standard for measuring and developing crushing grip strength.
✓ Step-by-Step Instructions
- 1 Select the appropriate CoC gripper level for your strength.
- 2 Hold the gripper in one hand with the handle against your palm.
- 3 Position the other handle against your fingertips.
- 4 Close the gripper completely until the handles touch.
- 5 Hold the closed position for 1-2 seconds.
- 6 Release slowly and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops maximum crushing grip force for the tightest possible gi grips. CoC strength levels correlate directly with the ability to maintain grips against the strongest grip breaks.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Setting the gripper incorrectly in the hand
- ⚠ Using momentum to close the gripper
- ⚠ Not closing the gripper completely
- ⚠ Progressing to heavier grippers too quickly
🔄 Variations
- → Gripper negatives
- → Overcrush holds
- → Pinch gripper
- → Gripper singles for max strength
Track Your Captains of Crush Training Progress
Log your grip strength sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Captains of Crush Training help my BJJ game? ▼
Develops maximum crushing grip force for the tightest possible gi grips. CoC strength levels correlate directly with the ability to maintain grips against the strongest grip breaks.
What equipment do I need for the Captains of Crush Training? ▼
You will need: Captains of Crush gripper. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Captains of Crush Training? ▼
The Captains of Crush Training is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.