Develop your grip strength and power with this exercise. Keep in mind that if you are a beginner, you will need to develop your strength first by doing chin ups and pull ups. If you are not comfortable with those you will not be able to perform these exercises.
Once you feel comfortable doing Chins and Pull-up exercises, move on to more elaborate movements like the ones shown on this segment. These exercises were built to develop Forearm, deltoids and back muscles as well as the all important muscle coordination, specifically for Jiu Jitsu.
The exercise is divided in 3 sets, constant strength, coordination and full motion rises.
You will see by the video how the exercise works, again, we advise you to start gradually and with caution.