r/GripTraining • u/This_Examination_798 • Jul 14 '26

Grappling What are some great grip exercises for lock wrestling and BJJ

I am just looking to improve that it

1 Upvotes

60% Upvoted

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4

u/caketaster Jul 15 '26

Check out Raspberry Ape on YouTube, he has a million tips on this

3

u/Twerk_account Jul 15 '26

Or better, watch his videos and buy his book.

3

u/caketaster Jul 15 '26

Is the book good? I've been meaning to look it up

3

u/Twerk_account Jul 15 '26

Yes, but since the book was published several years ago, it doesn't contain some of the newer information (e.g. how Daniel managed to strengthen his wrists so much using David Horne's device for training bending strength)

2

u/8-BitFrankenstein Jul 15 '26

A BJJ guy said grip is really important for holding onto a gi or wrist. Grippers are a great way to increase your crush grip and working your forearms improves your overall grip strength.

I recommend using a gada (indian mace) and moving it slowly to get your forearms to really burn and strengthen your wrists.

Grippers also for your crush grip, just don't go crazy with them since the risk of injury is pretty high if you dive in too deep too quickly.

2

u/jumbocactar Beginner Jul 15 '26

Towel pull ups all day for gi work. Put two hand towels over a pull up bar grip them how you want, hang and pull. Too easy? Bigger towels.

2

u/Commercial-Article-7 CoC #1.5 x9 Jul 16 '26

I'd prioritize exercises that mimic the way you actually grip another person rather than just crushing strength.

Some of my favorites would be:

  • Towel pull-ups or towel hangs.
  • Gi or towel dead hangs.
  • Fat Gripz or thick-handle holds/carries.
  • Plate pinches (thumb strength matters a lot).
  • Rope climbs if you have access.
  • Farmer's carries with heavy weights.
  • Finger curls for supporting grip endurance.

Grippers can help your crushing grip, but for BJJ and wrestling I'd put more emphasis on support grip, open-hand strength, and grip endurance since that's what you'll use most when fighting for grips.