Improving Grip Strength For Jiu-Jitsu Guide

Improving your grip strength and endurance is crucial for Brazilian Jiu-Jitsu (BJJ) and grappling, as strong grips enhance control over your opponent’s gi, wrists, and body, while also improving your ability to execute submissions, sweeps, and escapes. 

Below is a list of effective ways to improve your grip strength for Jiu-Jitsu. 

Grip Strength For Jiu-Jitsu Exercíses

There’s a wide variety of exercises you can do to improve your grip strength for Jiu-Jitsu. Here are some options you can try to improve your grip strng

• Towel or Gi Pull-Ups: Pull-ups using a Gi or towel is a great way to improve your grip strength for Jiu-Jitsu. Hang a gi or towel over a pull-up bar and perform pull-ups gripping the fabric. This mimics gripping an opponent’s gi and builds forearm and hand strength. Aim for 3–4 sets of 8–12 reps.

• Farmer’s Carries: Carry heavy dumbbells or kettlebells in each hand while walking a set distance (e.g., 50–100 feet). This improves grip endurance. Perform 3–4 sets, holding for 30–60 seconds each.

• Plate Pinches: Pinch weight plates (smooth side out) between your fingers and thumb, holding for 20–60 seconds. Use 10–25 lb plates, 3–4 sets, to target pinch grip strength.

• Wrist Curls and Reverse Wrist Curls: Use a barbell or dumbbells to perform wrist curls (palms up) and reverse wrist curls (palms down) to strengthen flexor and extensor muscles in the forearms. Do 3 sets of 12–15 reps.

• Sand/Rice Bucket: a great way to improve grip strength for Jiu-Jitsu is using a sand/rice bucket. Put your hands in bucket, grab the material, turn your hands, and release. Repeat for one minute, followed by a minute of rest for 3-5 sets.

Grip Training Tools

Here are some of the most common tools that you can use to improve your grips strength for Jiu-Jitsu.

• Grip Trainers: Use hand grippers (e.g., Captains of Crush) to perform controlled reps or holds. Start with a gripper you can close for 10–12 reps and progress to harder ones. Train 2–3 times per week.

• Fat Grips: Attach fat grips to barbells or dumbbells during exercises like deadlifts or rows to increase grip demand. Incorporate into regular strength sessions 1–2 times per week.

• Towel or Gi Hangs: Hang from a gi or towel draped over a bar for time (e.g., 30–60 seconds). This builds isometric grip strength similar to maintaining gi grips in BJJ. Do 3–4 sets.

BJJ-Specific Drills

Here are some great ways to improve your grip strength for Jiu-Jitsu through drilling technique.

• Gi Grip Drills: Practice breaking and re-establishing grips on a partner’s gi during sparring or drilling. Focus on maintaining strong sleeve, collar, or pant grips while moving. Dedicate 5–10 minutes per session.

• Grip Fighting Rounds: Start sparring rounds focusing solely on grip fighting, aiming to establish dominant grips (e.g., collar-and-sleeve or double-wrist control) while preventing your opponent from doing the same. Do 3–5 rounds of 2–3 minutes.

• Spider Guard Drills: Practice spider guard techniques, which heavily rely on sleeve grips and foot placement, to build grip endurance. Drill for 10–15 minutes, focusing on retaining grips under resistance.

Climbing-Based Training

Rock and wall climbers have some of the strongest grips of any athlete. Here are some ways you can use climbing exercises to improve your grip strength for Jiu-Jitsu.

• Rock Climbing or Bouldering: Engage in climbing sessions (1–2 times per week) to develop dynamic grip strength. The varied holds on climbing walls mimic the unpredictable grip demands in grappling.

• Campus Board Training: If you have access to a climbing gym, use a campus board (with caution) to perform controlled hangs or pull-ups on small holds to target finger strength. Limit to 1 session per week to avoid overtraining.

https://www.healthline.com/health/fitness/workouts-for-climbers

Bodyweight and Functional Training:

• Dead Hangs: Hang from a pull-up bar with an overhand grip for as long as possible (aim for 30–90 seconds). Perform 3–4 sets to build endurance in the hands and forearms. You will notice a significant difference in your grip strength for Jiu-Jitsu after consistently doing this exercise.

• Rope Climbing: Climb a rope using only your hands to simulate pulling and gripping in BJJ. Do 2–3 climbs per session, ensuring proper form to avoid injury. This will definitely improve your grip strength for Jiu-Jitsu.

• Monkey Bars: Traverse monkey bars at a playground or gym to improve grip transitions and dynamic strength. Aim for 3–5 crossings per session.

Recovery and Mobility

Recovery and mobility is just as important for improving your grip strength for Jiu-Jitsu. Try these recovery options after training.

• Forearm Stretching: Perform wrist flexor and extensor stretches (e.g., prayer stretch or reverse prayer stretch) for 10–15 minutes post-training to maintain flexibility and prevent tightness.

• Hand and Forearm Massage: Use a lacrosse ball or massage gun to release tension in the forearms and hands, 2–3 times per week, to aid recovery and prevent overuse injuries.

• Contrast Baths: Alternate soaking hands in warm and cold water (1 minute each, 3–5 cycles) after training to reduce inflammation and improve circulation.

• Finger Tapping: Your fingers may need extra support and that’s when you need to start tapping your fingers. Read our guide for tapping your fingers here.

Incorporate Grip Work into BJJ Training

The obvious best way to improve your grip strength for Jiu-Jitsu is by, of course, doing Jiu-Jitsu. Here are some examples of how you can incorporate grip work into your BJJ training.

• Grip-Intensive Techniques: Focus on techniques like De La Riva guard, lasso guard, or choke setups (e.g., loop choke, cross-collar choke) that require sustained grip strength. Practice these in drilling sessions for 10–15 minutes.

• No-Gi Grip Training: In no-gi, work on wrist control, underhooks, and overhooks during sparring to develop grip strength without relying on the gi. Dedicate 1–2 sessions per week to no-gi training

Errors To Avoid When Gripping

It may not be that you have weak grips, but are making common errors when gripping. Here are two common errors to avoid when you’re gripping in Jiu-Jitsu.

• Death Grips: Keeping a constant death grip on your opponent’s gi will tire your hands out and likely injure them. Learn to know when to grip tightly and when to just secure the gi.

• Know When To Let Go: Knowing when to abandon a grip is equally important to knowing how to grip. Know when to abandon a grip and you’ll save yourself from injuries.