Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations.
In Brazilian Jiu-Jitsu (BJJ), grip strength is a superpower. Whether you're securing a lapel, controlling an arm, or clinging to your opponent’s sleeve for dear life, a strong grip can tilt the odds in your favor. Yet, grip strength is often overlooked in training, despite its central role in both offense and defense. This post will explore why grip strength is essential for BJJ, exercises to develop it, and how to train efficiently without risking overuse injuries.
So, coach… why is grip strength vital in bjj? Here are four main reasons:
Improved control: A solid grip makes it harder for your opponent to escape, giving you greater command of the match.
Stronger offense: Submissions, takedowns, and sweeps all rely on your ability to maintain a firm grip.
Grip endurance: BJJ rolls can last several minutes, and maintaining a strong grip under fatigue is crucial.
Defensive resilience: Effective grip fighting can neutralize your opponent’s offense by breaking their control.
Simply put, if your grips fail, so does your game. Think about the last time you lost a grip and couldn’t recover it. Your training partner or competitor most likely took you down, passed your guard, or… submitted you. However, the good news is that grip is a quality we can improve. See below for some examples:
Top 5 exercises for grip strength
1. Gi or towel pull-ups
Mimic the demands of BJJ by looping a gi or towel over a pull-up bar. Hold the fabric and perform pull-ups, challenging both your grip and upper body strength.
Tip: If pull-ups are too advanced, start with dead hangs for time, then progress to pull-ups if you need an intermediate step between dead hangs and gi/towel pull-ups.
2. Farmer’s carries
Hold heavy dumbbells or kettlebells in each hand and walk for a set time or distance. This builds grip endurance, core stability, and forearm strength.
Progression: Wrap a towel around the handles for a more BJJ-specific challenge.
3. Deadlifts with a double overhand grip
Deadlifting with a double overhand grip (instead of a mixed grip) forces your hands and forearms to work harder.
Progression: Incorporate fat-grip attachments or a towel for added difficulty.
4. Plate pinches
Hold two weight plates (smooth sides out) together in one hand, pinching them tightly. This exercise targets finger strength, which is crucial for gripping lapels and sleeves.
Goal: Aim for 30 to 60 seconds per hand. Once you can complete three sets at a certain weight, increase the resistance by 5 to 10 pounds.
5. Grip rollers
A grip roller is a tool that challenges your forearm muscles by twisting a weighted cord around a stick. As you roll the weight up and down, your grip endurance improves.
BJJ-specific grip drills (class setting-for professors)
1. Gi drags
Lay a gi on the floor, grip both lapels, and drag it across the room while walking backward. This replicates the pulling motions used in takedowns and sweeps.
2. Grip fighting practice
Work with a partner to focus exclusively on grip control and breaking. This drill enhances your ability to grip dynamically and adjust under pressure.
3. Lapel pull-throughs
Tie a resistance band to a stable anchor and thread a gi or towel through it. Practice pulling motions to simulate breaking grips or initiating lapel drags.
Tips for grip strength training… so you don’t lose a grip
Prioritize recovery: Grip muscles fatigue quickly. Train them 2–3 times weekly and allow adequate recovery.
Train for endurance: Include exercises with longer time-under-tension, such as farmer’s carries or hanging holds, to replicate the sustained gripping needed in rolls.
Stretch your hands: Open and stretch your fingers after every session to prevent overuse injuries and improve flexibility.
Listen to your body: Grip strength training can strain small muscles and tendons. Avoid overdoing it, especially if you already feel soreness after BJJ training.
Conclusion
Grip strength is a foundational aspect of Brazilian Jiu-Jitsu that can elevate your game. By incorporating targeted exercises and BJJ-specific drills into your routine, you’ll gain the control, endurance, and power needed to dominate on the mats.
Train smart, be consistent, and soon you’ll notice the difference when you’re holding your position, finishing submissions, and out-gripping opponents.
Start your grip training today, and your future self will thank you.
Please feel free to connect by sending me a message on Instagram (@Coach_Telegadas) or by emailing me at my coaching email address. I am always open to connecting with anyone who wants to discuss strength and conditioning programming, coaching, etc.
Stay strong, stay motivated, and train hard!
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
