At Jiu Jitsu, we know that a strong grip can make or break your performance on the mat.

Jiu Jitsu grip training is a game-changer, enhancing your control, submissions, and defense. In this post, we’ll explore effective exercises and drills to boost your grip strength.

Get ready to take your grappling skills to new heights with our expert tips and techniques.

Why Grip Strength Matters in Jiu-Jitsu

Grip strength forms the foundation of effective Jiu-Jitsu. At Souza Grappling Co., we recognize the transformative power of a strong grip on a practitioner’s performance. This chapter explores the importance of grip strength and its impact on your mat game.

Dominating Control

A powerful grip acts as your secret weapon for maintaining control in Jiu-Jitsu. When you firmly grasp your opponent’s gi or limbs, you dictate the match’s pace and direction. This control proves essential for executing techniques and preventing your opponent from advancing their position.

Research published in the Journal of Strength and Conditioning Research highlights the significance of grip strength in grappling sports. The study revealed that athletes with superior grip strength maintained dominant positions for longer periods and achieved higher success rates in takedowns.

Submission Success

Your grip strength directly influences your ability to execute and finish submissions. A strong grip ensures your opponent can’t easily break free when you apply a choke or joint lock. This proves particularly important in gi Jiu-Jitsu, where many submissions rely on gripping the fabric.

Defensive Prowess

The defensive benefits of a strong grip should not be underestimated. In compromising positions, a powerful grip serves as your lifeline. It allows you to create frames, control your opponent’s posture, and buy precious time to work your escapes. Many top-level competitors attribute their defensive capabilities to their grip strength.

Overall Performance Boost

Strong grips enhance your overall Jiu-Jitsu performance in several ways:

1. Reduced fatigue: Maintain your hold without expending excessive energy during long training sessions or competitions.
2. Increased endurance: This stamina can make the difference between winning and losing in later tournament rounds.
3. Confident movements: Trust in your ability to maintain control through your grip leads to more assertive and fluid techniques.

At Souza Grappling Co., we incorporate grip-specific training into our Jiu-Jitsu curriculum. Students who focus on developing their grip strength often see improvements across all aspects of their game (from takedowns to ground control and submissions).

Now that we understand the importance of grip strength, let’s explore effective exercises to enhance this critical skill in the next chapter.

Grip Strength Exercises for Jiu-Jitsu Success

At Souza Grappling Co., we have developed a comprehensive set of exercises to enhance your grip strength for Jiu-Jitsu. These exercises target different aspects of grip strength, ensuring you’re prepared for any situation on the mat.

Gi Pull-Ups and Hangs

Gi pull-ups and hangs are excellent exercises for developing sport-specific grip strength. To perform a gi hang:

1. Grip the bar with both hands
2. Hang with your arms fully extended
3. Keep your shoulders down and back
4. Engage your core
5. Hold this position for as long as possible

Try 3 sets of 30-60 second hangs (depending on your current strength level).

Farmer’s Walks

Farmer’s walks build overall grip and forearm strength. To perform:

1. Pick up a heavy kettlebell or dumbbell in each hand
2. Walk for a set distance or time

Start with a weight you can carry for 30 seconds and gradually increase the weight or duration as you improve. Perform 3-4 sets, resting for 1-2 minutes between each set.

Plate Pinches and Towel Work

Plate pinches target your finger strength, which is essential for maintaining grips on an opponent’s gi. Hold a weight plate between your thumb and fingers for as long as possible. Start with a 10-pound plate and work your way up.

For towel work:

1. Drape a towel over a pull-up bar
2. Perform pull-ups or hangs while gripping the towel

This exercise mimics the grip needed for many Jiu-Jitsu techniques.

Deadlifts and Barbell Holds

Deadlifts improve overall strength and significantly enhance grip strength. Focus on maintaining a firm grip throughout the movement. After your regular deadlift sets, add static holds:

1. Hold the loaded barbell at the top of the deadlift position for 20-30 seconds
2. Start with a weight you can hold comfortably
3. Progressively increase the load or duration

Incorporate these exercises into your training routine 2-3 times per week for noticeable improvements in your grip strength within 4-6 weeks. Start with manageable weights and gradually increase the difficulty to avoid injury and ensure consistent progress.

In the next chapter, we’ll explore grip-specific drills that directly translate to improved performance on the Jiu-Jitsu mat.

Mastering Grip-Specific Drills for Jiu-Jitsu

At Souza Grappling Co., we emphasize grip-specific drills to enhance Jiu-Jitsu performance. These exercises directly improve control and submission success on the mat. Let’s explore effective drills that will elevate your grip game.

Spider Guard Retention Mastery

Spider guard relies heavily on grip strength. To improve your spider guard retention:

1. Start in spider guard position with a training partner
2. Your partner attempts to pass while you maintain grips and position
3. Keep tension in your arms and legs
4. Try to hold the position for 1-2 minutes before resetting

Atos HQ black belt Rolando Samson teaches Spider Guard Retention Drills, during the fundamental class on 02/17/2025.

Gi Grip Fighting Supremacy

Grip fighting is an essential aspect of Jiu-Jitsu. Here’s an effective drill to sharpen your skills:

1. Face your partner in standing position
2. Set a timer for 2 minutes
3. Both players attempt to secure dominant grips while preventing the opponent from doing the same
4. Maintain your grips while breaking your opponent’s

Perform this drill for 3-4 rounds, focus on quick, precise movements and constant pressure.

Submission Hold Endurance Training

To improve your ability to maintain submission holds, try this drill:

1. Apply a submission hold on a willing partner (e.g., armbar, triangle choke)
2. Your partner provides light resistance without attempting to escape
3. Hold the position for 30-60 seconds, focus on proper technique and grip pressure
4. Switch roles and repeat

Perform 3-5 sets for each submission, gradually increase hold time as your endurance improves.

Partner-Assisted Grip Breaking

This drill develops both offensive and defensive grip strength:

1. Partner A grabs Partner B’s gi at a specific point (e.g., lapel, sleeve)
2. Partner B attempts to break the grip using proper technique
3. Partner A resists the grip break for 10-15 seconds
4. Switch roles and repeat

Perform this drill for 5-6 rounds, focus on different grip positions each time.

Incorporate these grip-specific drills into your training routine to significantly enhance your Jiu-Jitsu performance. Start slowly and gradually increase intensity to avoid injury. With dedication and regular practice, you’ll notice a substantial improvement in your grip strength and control on the mat.

Final Thoughts

Grip strength forms the foundation of successful Jiu-Jitsu practice. The exercises and drills we discussed target different aspects of grip strength, ensuring a well-rounded approach to your Jiu-Jitsu grip training. You will notice significant improvements in your ability to control opponents, maintain dominant positions, and execute submissions more effectively.

Consistency proves essential when you develop grip strength. We recommend you dedicate time to these exercises at least 2-3 times per week, gradually increasing the intensity and duration as your strength improves. Your enhanced grip strength will translate directly to better performance in your Jiu-Jitsu practice.

At Souza Grappling Co., we understand the importance of grip strength in Jiu-Jitsu. Our state-of-the-art facility and expert instructors provide the perfect environment for you to develop your skills and strengthen your grip. Take the first step towards elevating your Jiu-Jitsu game by focusing on your grip strength today.