Fat Bar Hold for BJJ
Fat bar holds involve gripping an oversized barbell or using Fat Gripz attachments for timed holds. The thicker bar forces greater forearm activation and develops open-hand grip strength. This training method builds the gripping ability for controlling wrists and gi lapels.
✓ Step-by-Step Instructions
- 1 Attach Fat Gripz to a barbell or use a thick bar.
- 2 Load the bar with moderate weight.
- 3 Deadlift the bar to standing position.
- 4 Hold the bar at lockout with full grip.
- 5 Focus on squeezing the thick bar as hard as possible.
- 6 Hold until grip begins to fail.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops open-hand grip strength that transfers to controlling thick gi lapels and wrist grips. The increased bar diameter builds forearm size and strength beyond what normal bar training provides.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Going too heavy and losing grip immediately
- ⚠ Not using chalk when available
- ⚠ Wrapping thumbs under instead of around
- ⚠ Only training static holds without dynamic work
🔄 Variations
- → Fat bar deadlift
- → Fat dumbbell hold
- → Fat bar row
- → Fat bar curl
Track Your Fat Bar Hold Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
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Frequently Asked Questions
How does the Fat Bar Hold help my BJJ game? ▼
Develops open-hand grip strength that transfers to controlling thick gi lapels and wrist grips. The increased bar diameter builds forearm size and strength beyond what normal bar training provides.
What equipment do I need for the Fat Bar Hold? ▼
You will need: fat bar or Fat Gripz, barbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Fat Bar Hold? ▼
The Fat Bar Hold is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.