In Brazilian Jiu-Jitsu, your hands are more than just a way to hold onto your opponent—they’re a critical tool for control, technique, and submissions. Developing grip and wrist strength not only improves your ability to execute techniques but also gives you an edge in controlling opponents, maintaining positions, and finishing submissions efficiently.
Why Grip Strength is Key
From holding onto a gi collar for a choke to controlling sleeves, ankles, or lapels, your grip is constantly tested in BJJ. Strong hands and wrists enable you to maintain control longer, defend better, and execute techniques correctly. Whether you’re performing a guard pass, maintaining side control, or finishing a submission, grip strength plays a major role in success.
Kids and Grip Strength
For children, training grip strength is both fun and highly functional. Gi drills, hanging from bars, rope climbs, and partner exercises help improve hand coordination, strength, and dexterity. For example, a 7-year-old who can hold onto their partner’s sleeve during a drill will feel more confident executing techniques like sweeps or guard retention. Beyond the mats, improved grip strength helps kids with everyday activities—gripping monkey bars, carrying a backpack, or playing sports like basketball. Grip work not only enhances BJJ performance but also builds confidence and overall physical development.
Adults and Grip Strength
Adults benefit tremendously from strong grips. On the mats, a powerful grip makes transitions smoother, keeps submissions tighter, and reduces the chance of an opponent escaping. Off the mats, grip strength improves daily activities like lifting groceries, carrying boxes, opening jars, or holding tools. For instance, an adult who has trained consistently may find it easier to control their training partner during a roll or apply a tight lapel choke without straining. Building hand and wrist strength also enhances endurance during longer training sessions, allowing practitioners to train more effectively.
Ways to Improve Grip in BJJ
- Gi drills: Collar, sleeve, and lapel work
- No-Gi drills: Controlling wrists and forearms
- Off-the-mat exercises: Farmer’s carries, rope climbs, grip trainers
Grip may seem like a small detail, but its benefits are enormous. For kids, it builds confidence, functional strength, and coordination that transfers to life outside the mats. For adults, strong hands and wrists enhance technique, control, and daily performance. Focus on developing your grip, and you’ll notice the difference in every roll, every submission, and every aspect of everyday life. Pendergrass Academy of Martial Arts proudly serves Wake Forest, Wakefield, and Raleigh, NC. For more information about us, visit www.bjjnc.com.
For details about our adult program, visit: https://bjjnc.com/program/bjj/
For more information about our kids’ program, visit: https://bjjnc.com/program/kids-martial-arts/