Why grip strength is crucial in BJJ
If you train in the gi, you already know the answer: grip fights determine who controls the match. Strong grips let you maintain control, set up attacks, and prevent your opponent from executing their game plan. Weak grips mean you're constantly defending and reacting.
But grip strength isn't just about holding onto a collar for dear life. It's about grip endurance (maintaining grips through long rolls), crushing strength (breaking your opponent's grips), and wrist stability (preventing injuries when posting).
Even in no-gi, grip strength matters. Controlling wrists, grabbing ankles, maintaining back control, these all require strong hands and forearms.
The challenge? BJJ training alone builds some grip strength, but it's not enough to maximize your potential. Adding grip work to your strength training for BJJ routine can take your game to the next level.
Understanding different types of grip strength
Not all grip strength is the same. For BJJ, you need to develop three types:
Crushing grip (power grip)
This is your basic squeezing strength. Think of grabbing a collar and squeezing hard, or breaking your opponent's grip. This is what most people think of as grip strength.
Pinch grip
This involves your thumb working against your fingers. It's used in no-gi when controlling wrists, grabbing ankles, or maintaining certain positions. Often overlooked but incredibly important.
Support grip (endurance)
This is your ability to maintain a grip over time. You might be able to grab a collar hard, but can you hold it for 5 minutes while passing guard? That's grip endurance.
For BJJ, you need all three. The exercises below will help you develop each type.
The best grip strength exercises for BJJ
These exercises are organized from most accessible to more specialized. Start with the basics and add more advanced exercises as you progress.
1. Dead hangs
Dead hangs are the simplest and most effective grip exercise you can do. Just hang from a pull-up bar and hold on. Simple, brutal, effective. Start with 20-30 second hangs and build up to 60+ second hangs.
2. Farmer's carries
Farmer's carries build grip strength while also working your core, shoulders, and legs. Grab heavy dumbbells or kettlebells in each hand, stand up tall with good posture, and walk forward for distance or time.
3. Towel pull-ups
Towel pull-ups are one of the best gi-specific grip exercises. They mimic holding a collar while also building back strength. Drape a gi or towel over a pull-up bar, grab both ends, and perform pull-ups.
4. Gi pull-ups
Gi pull-ups are similar to towel pull-ups but use an actual gi for even more specific carryover. Hang a gi over a pull-up bar, grab the collar or lapels, and perform pull-ups while maintaining your grip on the gi.
5. Plate pinches
Plate pinches develop your pinch grip, which is often neglected but crucial for no-gi and certain gi grips. Take two weight plates and put them smooth-side out, pinch them together using just your fingers and thumb, and hold for time.
6. Wrist curls and reverse wrist curls
Wrist curls strengthen your forearms and wrists, which helps prevent injuries from posting and improves grip endurance. Sit with your forearms resting on your thighs, hold a barbell or dumbbells, and curl your wrists up and down.
7. Grip trainers and stress balls
Grip trainers (like Captains of Crush grippers) and stress balls are convenient for building crushing grip strength anywhere. Squeeze and hold for 5-10 seconds, release and repeat.
8. Fingertip push-ups
Fingertip push-ups build finger and hand strength in a unique way. Get in a push-up position but balance on your fingertips instead of flat palms. Spread your fingers wide for stability.
9. Rope climbing
Rope climbing is one of the most functional grip exercises. It builds grip strength, pulling power, and coordination all at once. Grab a thick rope (1.5-2 inches diameter) and climb hand over hand to the top.
How to program grip training
The good news: you don't need long dedicated grip sessions. Add grip work to your existing strength training for BJJ routine.
Option 1: End of strength training sessions
Add 10-15 minutes of grip work at the end of your regular strength training for BJJ workouts: Dead hangs (3 sets to failure), Farmer's carries (3 sets of 45 seconds), Wrist curls (2 sets of 15 reps each direction).
Option 2: Separate short sessions
Do 15-20 minutes of grip-focused training 1-2 times per week: Towel or gi pull-ups (4 sets of 5-8 reps), Plate pinches (3 sets of 30 seconds per hand), Grip trainer (3 sets of 10 squeezes per hand).
Option 3: Built into warm-ups
Add grip work before BJJ training: Dead hangs (2 sets of 30 seconds), Grip trainer squeezes (2 sets of 10 per hand), Light finger stretches and mobility.
Frequency: 2-3 times per week
Your grip gets worked during BJJ, so you don't need daily dedicated training. Let your hands recover between sessions.
Balancing grip training with BJJ
Don't overtrain your grip
If your hands are so sore from grip training that you can't grab gi grips properly in class, you're doing too much. Just like with strength training for BJJ, your BJJ training should always be the priority.
Time it right
Best times for grip training: After BJJ class (your technique won't suffer), On non-BJJ days, or As a warm-up with light volume. Worst time: Heavy grip training right before BJJ (your grips will be smoked).
Preventing grip-related injuries
Finger taping: Learn to tape your fingers properly, especially the joints that take the most stress. Preventative taping is better than dealing with injuries.
Stretch and mobilize: Your hands and forearms need stretching too. Finger extensions (spread fingers wide), wrist circles and stretches, and massage your forearms regularly.
Know when to let go: Sometimes the smart move is to release a grip rather than risk a finger injury. No grip is worth months off the mats.
Ice and recovery: If your hands are beat up, ice them after training. Give them time to recover before the next session.
Grip endurance vs grip strength
For BJJ, endurance often matters more than maximum strength.
Grip strength training: Heavy weight, short duration (farmer's carries with max weight for 30 seconds)
Grip endurance training: Moderate weight, longer duration (dead hangs for 60+ seconds, long rounds with gi grips)
Most BJJ players benefit more from endurance training. You rarely need a maximum effort grip, but you constantly need to maintain moderate grips for extended periods.
Measuring your progress
Track these metrics every 4-6 weeks:
Dead hang time: How long can you hang from a bar? Beginner goal: 30 seconds, Intermediate: 60 seconds, Advanced: 90+ seconds
Farmer's carry weight and time: How heavy can you carry and for how long? Track your best load for a 45-second carry.
Gi pull-ups: How many can you do? Even 5 gi pull-ups is impressive. 10+ is elite-level grip strength.
On the mats: Are you winning grip fights more often? Can you maintain grips longer during rolls? Do your hands feel less fatigued after training?
Recovery strategies for grip training
Active recovery: Light finger stretches and wrist mobility on rest days help maintain flexibility without overtaxing your hands.
Massage: Massage your forearms regularly. Use a lacrosse ball or foam roller on your forearms to release tension.
Contrast therapy: Alternating hot and cold water on your hands and forearms can help with recovery after hard training sessions.
Adequate rest: If your fingers are constantly sore or you're developing chronic pain, you need more rest. Take a week off from grip-specific training and let your hands recover.
Key takeaways:
- Grip strength has three types: crushing, pinch, and support (endurance)
- Dead hangs and farmer's carries are the foundation
- Gi and towel pull-ups are the most BJJ-specific exercises
- Train grip 2-3 times per week for 10-20 minutes
- Endurance matters more than maximum strength for most BJJ players
- Don't overtrain your grip, it can negatively impact your BJJ
- Prevention and recovery are crucial for long-term hand health
- Progress takes time, be patient and consistent
Strong grips give you a significant advantage in BJJ. They let you control the match, set up your attacks, and deny your opponent their game. Add these exercises to your strength training for BJJ routine and watch your grip game improve over the next few months.
For a complete strength training program that includes grip work, check out our free training programs for BJJ.