Grip Strength Training for Fighters and Grapplers

By PJ Nestler

In the following video I am going to showcase one of one of my grip circuits that I use with my fighters and grapplers.

This circuit uses a variety of grips to challenge the forearm and hands in different ways. It will, not only build strength, but will also challenge the endurance of your Grip strength circuit, so you train your hands to last throughout the duration of your fight or match.

Grip Strength Circuit

1a. Wrist Roller - Down and Up Both Directions

1b. Dumbbell Claw Grip w/ Alt Shrugs - 20 reps

1c. Hanging - 30-60sec

1d. Towel Grip Farmer Carry - 50-100 yards

Coach PJ is a Human Performance Specialist, with over a decade of experience preparing top athletes for competition, and a life mission to help athletes and coaches realize their true potential.

Over the past ten years, Coach PJ has trained dozens of athletes from the UFC, NFL, NHL, and MLB to name a few. His passion for combat sports and commitment to excellence, has driven him to become a leader in combat sports performance training. He has worked extensively with multiple Brazilian Jiu-Jitsu World Champions, Top 10 ranked UFC fighters, and the #1 Ranked BJJ competition team in the world.

Outside of training top athletes, Coach PJ is devoted to raising the bar for what it means to be a Performance Specialist. Through articles, videos, and public speaking engagements, he has dedicated himself to educating and developing young coaches and fitness professionals. Through application of his progressive training philosophy and unique approach to every situation Coach PJ has emerged as one of the top sports performance coaches.


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