Why Grip Strength Matters in Brazilian Jiu-Jitsu
In BJJ, your grip is your lifeline. It controls opponents during grips, sweeps, submissions, and transitions. Weak grips lead to fatigue and lost positions, while elite grip strength allows you to dominate guard passes, maintain control in scrambles, and execute chokes with precision. Tom Davey, a seasoned BJJ competitor, shares battle-tested methods to forge unbreakable hands. These exercises not only boost your no-gi and gi game but also benefit wrestling, MMA clinch work, and even Muay Thai clinching.
Whether you're a white belt grinding daily or a black belt prepping for tournaments, integrating grip work 2-3 times weekly can transform your game. Pair these with quality gear like grip strengtheners or Fat Gripz available at Apollo MMA to maximize results.
1. Towel Pull-Ups: The King of Grip Builders
Towel pull-ups mimic the constant gripping demands of gi training. Drape a towel over a pull-up bar, grip the ends, and perform strict pull-ups. This forces your forearms, fingers, and wrists to fire intensely.
Protocol:
- Aim for 3-5 sets of 5-8 reps.
- Rest 2-3 minutes between sets.
- Progress by adding weight via a dip belt or holding a kettlebell between your feet.
BJJ Benefits: Builds endurance for collar and sleeve grips. In MMA, it enhances your ability to control during takedown chains.
Tip: Use a thick beach towel for extra challenge. If pull-ups are too hard, start with hangs or negatives. Fighters like Gordon Ryan swear by this for no-gi dominance.
2. Rice Bucket Training: Finger-Specific Endurance
Fill a 5-gallon bucket with rice or sand. Plunge your hands in and perform digs, twists, and squeezes. This low-impact method targets all finger flexors and extensors without joint stress.
Key Drills:
- Fingertip Digs: Bury fingertips and rotate wrists clockwise/counterclockwise (3 sets of 30 seconds per hand).
- Prayer Hands: Press palms together underwater and push apart (20-30 reps).
- Pinch Grips: Grab rice with thumb and fingers, lift and squeeze (3 sets of 20 reps).
Protocol: 10-15 minutes per session, 3x/week.
Why It Works for Combat Sports: Replicates the micro-adjustments needed in BJJ grips or boxing bag work. Add it post-training to recover while building strength.
Pro Variation: Use dry rice for more friction or peanut butter for sticky resistance.
3. Hand Grippers: Portable Power
Captains of Crush or similar grippers provide measurable progressive overload. Start with a #1 or #0.5 model and crush to close.
Training Split:
- Warm-up: 10 easy closes per hand.
- Working sets: 3-5 sets of 5-10 reps per hand, focusing on full closure.
- Hold the close for 3-5 seconds on final reps.
Progression: Test monthly; upgrade grippers as you conquer them.
Relevance Across Disciplines: Essential for wrestlers securing single-legs or kickboxers holding pads. Stock up on grippers at your preferred MMA retailer like Apollo MMA.
4. Fat Gripz: Thicken Everything
Slip Fat Gripz onto barbells, dumbbells, or pull-up bars to instantly fatten grips. This simple add-on turns standard lifts into grip nightmares.
Applications:
- Deadlifts: 3 sets of 5 reps.
- Rows: Focus on squeezing bars.
- Farmer's Walks: Carry heavy dumbbells for 30-60 seconds.
BJJ/MMA Tie-In: Simulates thick gi collars or opponent's wrists. Use during strength sessions 1-2x/week.
Added Value: Improves overall lifting capacity, reducing injury risk in heavy bag sessions or sparring.
5. Climbing Rope: Full-Body Grip Gauntlet
Rope climbs build dynamic grip under bodyweight load. No rope? Use a sturdy door frame or gym rope.
Beginner: Foot-assisted climbs or hangs.
Advanced:
- 3-5 climbs of 15-20 feet.
- No-feet "L-sit" climbs for core integration.
Combat Application: Perfect for MMA cage control or BJJ rope climbs in functional training. Rope work enhances the monkey grip used in guard retention.
6. Heavy Clubs: Wrist and Forearm Forging
Indian heavy clubs (10-25 lbs) swung in circular patterns develop rotational grip strength.
Basic Swing:
- Two-handed mills: 10 reps per direction per arm.
- Single-arm swings for unilateral power.
Frequency: 3 sets per exercise, 2x/week.
Why for Fighters: Builds the twisting power for armbars and kimuras. Also aids Muay Thai elbow strikes.
7. Pinch Grip Challenges: Plate Pinches
Pinch weight plates (10-45 lbs) between fingers and thumb, hold or walk.
Holds: 3 sets of max time (aim 30-60 seconds).
Walks: 40 meters per set.
Benefits: Directly translates to pinching gi lapels or no-gi skin grips. Crucial for competition where every second counts.
8. Dead Hangs: Passive Grip Endurance
Hang from a bar with straight arms as long as possible. Add towel or Fat Gripz for progression.
Goal: Work to 60-120 second hangs.
Integration: End sessions with hangs to flush forearms and build tolerance.
Programming Grip Work
- Frequency: 2-4 sessions/week, avoiding back-to-back with heavy BJJ.
- Volume: 20-30 minutes per session.
- Recovery: Use contrast baths or massage balls on forearms.
- Tracking: Log reps/times; retest monthly.
Gear Recommendations
Invest in durable tools: Fat Gripz, adjustable grippers, heavy buckets. Browse Apollo MMA's selection of training accessories to equip your home gym.
Master these, and watch your mat time explode. Train smart, grip hard.
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