Whether its in the gi or no-gi, grip strength is one of the most important assets for any jiu-jitsu player. Playing guard, guard passing, attacking the back, it doesn’t matter — grapplers are using their grip in essentially every single position. So, how does one develop a crushing grip? In a recent video, professional trainer Dane Miller gives the five best grip exercises for BJJ — and why those exercises work.
Here are Miller’s top five exercises for grip strength in BJJ:
- Monkey grip pull-ups
- Rope climb
- Forearm roller with thumb change
- Towel hangs
- Plate flip
One major takeaway here is that grip strength rarely works just the grip. Monkey grip pull-ups and rope climb, for example, both involve plenty of pulling and lat work, as well as core work — just like grapplers incorporate different muscles at the same time while they are rolling. We also see the importance of developing finger strength; the towel hang in particular will target not only the muscles of the forearm, but also the small muscles in the hand. Finally, Miller’s top exercise — the plate flip — trains the muscles of the forearm to act explosively, just as they do during a jiu-jitsu match.