Why Grip Strength Matters for Grapplers
In the world of grappling arts like Brazilian Jiu-Jitsu (BJJ), wrestling, and MMA, grip strength is a game-changer. Whether you're controlling an opponent's gi, securing a no-gi collar tie, or maintaining wrist control during a scramble, powerful and versatile grips can mean the difference between submission success and defensive failure. Pull-ups are a staple bodyweight exercise for building this attribute, but not all grips are created equal. Standard pull-ups build general back and arm strength, but targeted variations mimic the demands of mat time, enhancing finger endurance, forearm power, and overall pulling mechanics.
Dan Strauss, known as 'The Raspbeary,' is a highly accomplished BJJ black belt under Lachlan Giles. He's competed at elite levels, including ADCC trials, EBI, and major IBJJF tournaments, where his razor-sharp grips have been key to his success. In his instructional video, Strauss breaks down five pull-up grip variations specifically designed for grapplers. These aren't just gym bro exercises—they translate directly to better control on the mats across BJJ, wrestling, submission grappling, and even MMA clinch work.
We'll dive into each variation, explaining the setup, execution, benefits for combat sports, and tips to integrate them into your routine. Whether you're prepping for a tournament or just looking to level up your gym sessions, these will fortify your hands like never before.
1. Pronated Grip (Overhand Pull-Up)
Start with the classic: palms facing away from you on the bar, hands shoulder-width or slightly wider.
- How to Perform: Hang fully extended, engage your lats, and pull your chest toward the bar. Lower with control to avoid kipping.
- Grappling Benefits: This grip closely replicates gi sleeve and lapel grips in BJJ or overhook control in wrestling. It builds the extensor strength needed to fight off hand releases and maintain posture under pressure.
- Pro Tip: Aim for 3-5 sets of 5-8 reps. In MMA, this translates to better cage clinches against strikers transitioning to grapples.
- Progression: Add pauses at the top to simulate isometric gi battles.
For Muay Thai and kickboxing grapplers, it strengthens the pull needed for plum clinch entries.
2. Supinated Grip (Chin-Up)
Flip your hands: palms facing you, underhand grip, shoulder-width.
- How to Perform: Pull your chin over the bar, squeezing biceps hard. Descend slowly to maximize time under tension.
- Grappling Benefits: Mimics underhooks and inverted gi grips, common in guard passing and back takes. The bicep emphasis helps with arm drags and re-grips in no-gi scenarios.
- Pro Tip: 3 sets of 6-10 reps. Wrestlers love this for single-leg defenses where you need to curl opponents off balance.
- Common Mistake: Swinging—stay strict to target the right muscles.
In MMA, supinated pulls aid in guillotine escapes and front headlock control.
3. Neutral Grip Pull-Ups
Palms facing each other—use parallel bars, rings, or a neutral bar if available.
- How to Perform: Pull until elbows are by your sides, chest up. This feels more natural on the shoulders.
- Grappling Benefits: Ideal for no-gi hand fighting, pummeling, and two-on-one wrist control. It develops balanced forearm strength without over-stressing wrists, perfect for long rolling sessions.
- Pro Tip: 4 sets of 8 reps. Kickboxers can use this for cleaner knee-tap takedowns.
- Accessory: If no neutral setup, use fat grips or towels draped over the bar to thicken it, boosting grip demand.
4. Towel or Rope Grips
Drape a towel over the bar or use a climbing rope for an unstable, thick grip.
- How to Perform: Grip the towel ends or rope firmly, knuckles forward or neutral. Pull up explosively, fighting the slip.
- Grappling Benefits: Directly trains pinching strength for gi pants, belts, and double collars—essential for ashi garami entries and leg entanglements in modern BJJ. The instability builds stabilizer muscles for scrambles.
- Pro Tip: Start assisted with bands; build to 3-5 strict reps per side. In wrestling, it's gold for ankle picks and high crotch finishes.
- Why It Rocks for MMA: Enhances clinch breaks against greasy opponents.
5. Hook Grip Variations
Advanced: Use a 'false grip' or hook the bar with fingers wrapped around thumb for max pinch.
- How to Perform: Thumb under fingers (hook style) or open thumb for false grip on rings. Pull focusing on finger lock-off.
- Grappling Benefits: Simulates thumb-in gi grips, spider guard, and no-gi calf slicers. Builds extreme finger independence and endurance for berimbolos and leg locks.
- Pro Tip: 2-4 sets of 4-6 reps—quality over quantity. Competition grapplers swear by this for ADCC-style matches.
- Caution: Warm up thumbs to avoid tweaks.
Programming These Into Your Training
Incorporate 2-3 variations per pull-up session, 2-3x weekly. Alternate to avoid overuse:
| Day | Focus Variations | Rep Scheme |
|-----|------------------|------------|
| Mon | Pronated + Supinated | 4x6-8 |
| Wed | Neutral + Towel | 3x8-10 |
| Fri | Hook + Mixed | 3x5 max effort |
Pair with antagonist work like dead hangs (30-60s) for grip endurance. Track progress—grapplers should aim for bodyweight pull-ups in each grip before loading.
Gear Recommendations: While bodyweight rules, quality pull-up bars, rings, and gymnastic gear from brands like Rogers or Titan enhance training. Find durable setups and accessories like fat grips at Apollo MMA to elevate your home gym. Chalk or liquid grip aids sweaty sessions without residue.
Common Pitfalls and Fixes
- Weak Link: Fingers give out? Add rice bucket drills or plate pinches.
- Shoulder Strain: Prioritize scapular retraction.
- Plateau: Cycle volumes; deload every 4 weeks.
Final Thoughts
Dan Strauss's pull-up variations aren't flashy—they're functional firepower for grapplers. Consistent work here will upgrade your mat dominance across BJJ, wrestling, MMA, and beyond. Your opponents will feel the 'raspbeary' squeeze soon enough.
Ready to build unbreakable grips? Browse our collection of training essentials at Apollo MMA and gear up for victory.
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