How to Improve Grip Strength for Jiu-Jitsu: Top Exercises

In Brazilian Jiu-Jitsu (BJJ), grip strength is crucial for controlling opponents, securing holds, and executing techniques. Strong grips give you an advantage in maintaining control and applying submissions, especially when using a gi. Whether you’re working on collar chokes, sleeve grips, or arm drags, enhancing your grip strength can elevate your performance on the mat. Here are some effective ways to build and improve your grip strength for BJJ.

Key Takeaways

• Practicing gi-specific drills helps develop grip strength in real grappling conditions.
• Dead hangs, towel hangs, and rope climbing are excellent for building endurance and strength in your forearms and fingers.
• Hand grippers and farmers walks are versatile exercises that improve grip and forearm strength.
• Consistent training on grip strength will enhance control, grip endurance, and overall performance in BJJ.

Incorporate Gi-Specific Grip Drills

Using your gi during training is one of the best ways to strengthen your grips. Practice exercises that involve gripping different parts of the gi, such as collars, sleeves, and lapels. For example, try static holds on your RollBliss gi where you grab the collar and hold for as long as possible, or perform "gi pull-ups" by gripping the gi around a pull-up bar and lifting yourself up.

Practicing with a gi not only strengthens your grip but also simulates real grappling conditions, helping you build endurance for matches.

Dead Hangs and Towel Hangs

Dead hangs are a simple but powerful exercise for improving grip strength. Hang from a pull-up bar with both hands, using an overhand grip, and hold the position as long as you can. To further target grip strength, try towel hangs. Wrap a towel around the bar, grab each end of the towel, and hang. The towel forces your fingers and forearms to work harder, which is excellent for building grip strength.

Aim to increase your hang time gradually, working towards holding for at least a minute at a time. These exercises are great for building endurance in your grips.

Finger Strengthening Exercises

Finger strength is crucial in BJJ since many grips rely on finger control. You can strengthen your fingers with exercises like finger curls and pinch holds. For finger curls, use a light dumbbell or barbell, place it on your fingertips, and curl your fingers to lift the weight. Pinch holds, on the other hand, involve holding a weight plate between your fingers for as long as possible.

These exercises will build finger strength, allowing you to hold onto your opponent’s gi or limbs more effectively during rolls.

Use Grip Trainers and Hand Grippers

Grip trainers, like hand grippers and grip balls, are convenient tools for developing grip strength. Hand grippers are spring-loaded devices that let you work on your grip strength by repeatedly squeezing. Grip balls, which you can roll or squeeze in your hand, also help to strengthen your forearm muscles and improve finger dexterity.

Keep a hand gripper at your desk or in your bag for easy access throughout the day. Short, regular sessions with these tools can significantly improve your grip over time.

Farmers Walks

The farmers walk is a great exercise for building overall grip and forearm strength. To perform a farmers walk, pick up a pair of heavy dumbbells or kettlebells, hold them by your sides, and walk a short distance. This exercise forces your grip muscles to engage as you hold onto the weights, strengthening your forearms, wrists, and fingers.

Start with a weight that challenges you but allows for good form, and gradually increase as your grip strength improves. Farmers walks also help improve core stability and posture, which are valuable for grappling.

Rope Climbing

Rope climbing is a fantastic exercise for enhancing grip strength in a dynamic way. Climbing requires you to use a strong grip and pull with your arms, wrists, and fingers. If you have access to a climbing rope, incorporate rope climbing into your training routine.

If climbing isn’t possible, use a rope to simulate the activity by attaching it to a pull-up bar. Practice gripping the rope and hanging from it, or try hand-over-hand pull-ups to build the same muscle groups.

Train with Resistance Bands

Resistance bands are useful for developing finger and wrist strength. Wrap a resistance band around your fingers and thumb, then stretch it open as far as you can. Repeat this movement for a set number of repetitions. This exercise helps build the muscles in your fingers and wrist, strengthening the small muscles needed for a strong grip.

You can also loop the band around your fingers and practice gripping motions to target different parts of the hand and improve overall grip endurance.

Conclusion

Building strong grip strength is a game-changer for Brazilian Jiu-Jitsu practitioners. By incorporating exercises like gi-specific drills, dead hangs, finger-strengthening exercises, and farmers walks into your training routine, you can greatly improve your ability to control opponents and execute techniques effectively. With consistency, these exercises will help you develop the grip strength needed to succeed on the mat. At RollBliss, we understand the importance of grip strength and offer durable, high-quality gis that stand up to the toughest training sessions.

FAQs

How often should I train grip strength for Jiu-Jitsu?

Aim to train your grip strength two to three times per week. Consistent practice with exercises like dead hangs and gi-specific drills can help you see noticeable improvements over time. Avoid overtraining as it can lead to forearm fatigue, which may affect your performance.

Can I improve my grip strength without a gi?

Yes, there are many ways to improve grip strength without a gi. Exercises like dead hangs, farmers walks, and hand grippers work well for building grip endurance and strength. You can also try rope climbing or towel hangs to mimic gi grips.

How long will it take to see improvements in my grip strength?

With consistent training, you should start noticing improvements in grip strength within a few weeks. Progress will depend on your current level, the types of exercises you incorporate, and your frequency of training.