5 Drills That Improve Your Grip Strength for BJJ
Simple Ways to Level Up Your Grips—On and Off the Mats
If you've ever felt your hands give out during a tough roll, struggled to keep a strong sleeve grip, or found it hard to break your opponent’s control, you're not alone. Grip fatigue is one of the most common in Brazilian Jiu-Jitsu—especially in gi training.
Whether you’re brand new to BJJ or looking to sharpen your competitive edge, building stronger grips can make a huge difference in your performance. At Torrent BJJ in Hanover, MA, we’ve seen firsthand how a solid grip translates into better control, smoother submissions, and fewer injuries.
Why Grip Strength Matters in Brazilian Jiu-Jitsu
Your grip is your connection to your opponent. In gi-based Jiu-Jitsu, it’s everything:
It helps you control sleeves, collars, and pants.
It makes guard retention and sweeps more effective.
It allows you to finish chokes and submissions with greater confidence.
Without strong grips, techniques fall apart under pressure—and so do your hands by the third round of sparring.
But here’s the good news: you don’t need fancy equipment or long workouts to improve your grip. All it takes is consistency and the right drills.
🏋️ 5 Effective Grip-Building Drills for BJJ
These grip drills for Jiu-Jitsu are simple, scalable, and can be done at home or in the gym. Add them to your weekly routine and start building grips that last all round.
1. Gi Pull-Ups or Towel Pull-Ups
What it trains: Finger and forearm strength, mimicking real gi grips
How to do it:
Loop a gi or towel over a pull-up bar
Grip the sleeves or fabric and perform pull-ups as usual
Keep your body tight and avoid swinging
Beginner Tip: Can’t do full pull-ups yet? Start with isometric holds (just hang in position) or use a resistance band for assistance.
Pro Variation: Alternate towel grips with different thicknesses to simulate collars vs sleeves.
2. Farmer’s Carries
What it trains: Overall grip endurance and shoulder stability
How to do it:
Grab a pair of heavy dumbbells or kettlebells
Stand tall, shoulders back, and walk in a straight line for 30–60 seconds
Rest and repeat for 3–4 rounds
Pro Tip: Focus on holding tight with your fingers, not just your palms.
Variation: Use gi handles or wrap towels around the weights for added grip challenge.
3. Gi or Towel Hangs
What it trains: Static grip endurance and finger strength
How to do it:
Wrap a gi or towel over a bar
Grip tight and hang with your feet off the ground
Start with 20–30 seconds and work up to 60+
Pro Tip: Squeeze hard through your last few seconds—this builds the strength you need in long scrambles or grip battles.
4. Plate Pinches or Grip Trainers
What it trains: Thumb and fingertip strength, wrist stability
How to do it:
Pinch two weight plates together (smooth sides out) and hold for time
Start light (5–10 lbs per hand) and gradually increase
Aim for 3 sets of 30 seconds per hand
No gym? Use grip trainers, grippers, or even thick books to mimic the same motion.
Bonus: These improve open guard grip fighting and grip breaks significantly.
5. Rope Climbs or Rope Rows
What it trains: Dynamic pulling strength and functional grip control
How to do it:
If you have access to a rope, practice climbs or seated rows using only your hands
For home workouts, tie a rope to a kettlebell or dumbbell and perform rope curls or rows
Pro Tip: Focus on gripping with the fingers and minimizing arm curl, just like in BJJ.
No rope? Use a gi sleeve tied to a resistance band or a towel on a cable machine.
🔁 Tips for Consistency & Recovery
To see real improvements, consistency is key. Here’s how to program your Jiu-Jitsu grip workout:
2–3x per week is plenty to start
Stick to 2–3 drills per session
Use sets of 3–5 with 30–60 second holds or carries
Prioritize quality over quantity—rest when your form breaks
Always stretch your wrists, forearms, and fingers post-training to prevent overuse injuries
Reminder: Grip work doesn’t need to be a full workout. You can add it as a quick warm-up, cooldown, or during downtime between strength sets.
💥 Bonus Benefits
Strong grips aren’t just for flashy throws and slick submissions—they also:
✅ Reduce your risk of wrist, elbow, and shoulder injuries
✅ Help you recover guard and retain control in scrambles
✅ Make you harder to sweep or pass
✅ Give you a mental edge knowing you won’t gas out in grip fights
💪 Ready to Level Up?
Strong grips don’t just happen on the mats—they’re built off them, too. Add these drills into your weekly routine, and you’ll feel the difference next time you roll.
Want more strength tips or help mastering these movements? Come train with us at Torrent BJJ in Hanover, MA!
Our team is here to help you build strength, skill, and confidence—one grip at a time.