Grip Strength for Jiu Jitsu Dominance

The Ultimate Guide to Improving Grip Strength for Jiu Jitsu

Enhance Your Jiu Jitsu Game with Rock-Solid Grip Strength

Hey there, fellow Jiu Jitsu enthusiasts! Are you ready to take your grappling game to the next level? If you want to dominate your opponents on the mat, it's time to give some serious attention to your grip strength. Having a vice-like grip can make all the difference in Jiu Jitsu, allowing you to control your opponents, execute powerful submissions, and maintain an ironclad defense. In this comprehensive guide, we'll dive deep into the world of grip strength for Jiu Jitsu, providing you with actionable tips, exercises, and strategies to develop a grip that will leave your opponents trembling. Get ready to revolutionize your Jiu Jitsu game!

  1. Understanding the Importance of Grip Strength

Before we delve into the techniques and exercises, let's first explore why grip strength is crucial in Jiu Jitsu. Your hands and forearms act as the primary connection between you and your opponent. A strong grip gives you control over your opponent's movements, making it easier to execute submissions, sweeps, and transitions. It also allows you to maintain a firm grip on your opponent's gi, preventing them from escaping or launching attacks.

  1. Targeting Key Muscles for Superior Grip Strength

To develop an iron grip, you need to focus on strengthening the muscles involved. The muscles of the hands, forearms, and even the upper body play a vital role in enhancing grip strength. Incorporate the following exercises into your training routine to target these muscles effectively:

a. Farmer's Walk: Grab a pair of heavy dumbbells and walk for a predetermined distance or time. This exercise not only builds grip strength but also develops overall body stability.

b. Wrist Curls: Use a dumbbell or a barbell to perform wrist curls, focusing on both flexion and extension. This exercise strengthens the muscles responsible for gripping and twisting movements.

c. Plate Pinches: Pinch together two weight plates, holding them for as long as possible. This exercise challenges your finger strength and develops the muscles required for gripping.

d. Towel Pull-Ups: Wrap a towel around a pull-up bar and perform pull-ups. This exercise places significant emphasis on your grip strength while also engaging the upper body muscles.

  1. Grip Training Tools and Equipment

In addition to the exercises mentioned above, there are various specialized training tools and equipment that can further enhance your grip strength:

a. Grip Strengtheners: These small, portable devices provide adjustable resistance and are perfect for targeted grip training. Squeeze and release them repeatedly to build strength in your hands and forearms.

b. Gi Pull-Ups: Perform pull-ups using the collar of your gi, mimicking real-life scenarios in Jiu Jitsu. This exercise not only improves grip strength but also simulates practical gripping techniques.

c. Fat Gripz: These ingenious attachments can be added to barbells, dumbbells, or pull-up bars, increasing their diameter. By forcing your hands to work harder, Fat Gripz develop exceptional grip strength.

  1. Practical Applications of Grip Strength in Jiu Jitsu

Now that you've strengthened your grip, it's time to put it to use on the mat. Here are some practical applications of grip strength in Jiu Jitsu:

a. Controlling Your Opponent: With a strong grip, you can control your opponent's movements, limiting their options and setting up attacks. Gripping their collar, sleeve, or even their wrists gives you the upper hand in dictating the flow of the match.

b. Executing Submissions: Many Jiu Jitsu submissions heavily rely on a solid grip. Techniques like collar chokes, arm bars, and kimuras require a firm grip to secure the submission and prevent your opponent from escaping.

c. Guard Retention: In Jiu Jitsu, maintaining a solid guard is crucial for defense. A strong grip enables you to fend off sweeps and submissions, keeping your opponent at bay.


Q: How often should I focus on grip strength training? A: Ideally, incorporate grip strength exercises into your training routine at least 2-3 times a week. Consistency is key to see significant improvements in your grip strength.

Q: Can grip strength training help prevent injuries? A: Absolutely! Strengthening your grip not only improves your performance but also reduces the risk of injuries. A stronger grip allows you to maintain control, preventing accidental slips or sudden releases.


Congratulations, brave warriors of the mat, you are now armed with the knowledge and tools to develop an iron grip that will elevate your Jiu Jitsu game. Remember, grip strength is not just a bonus—it's a game-changer. Commit to incorporating grip-specific exercises into your training routine and watch as your opponents struggle to escape your grasp. So go forth, conquer the mat, and let your unyielding grip become the stuff of legends.



  1. "Farmer's Walk." StrongLifts,
  2. "Wrist Curls: How To Do It, Variations, Benefits, and More." BarBend,
  3. "Grip Strengtheners: What They Are and How to Use Them." Verywell Fit,
  4. "Grip Training: How to Develop a Powerful Grip." Breaking Muscle,
  5. "Grip Strength Training for BJJ & MMA: The Ultimate Guide." BJJ World,

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