Summary
Lawrence Griffiths breaks down why BJJ practitioners should train grip strength beyond what they develop on the mats, and how to approach a dedicated grip training program. He covers the specific demands that gi and no-gi grappling place on the hands and forearms, exercises for building crushing and pinching grip, and how to program grip work alongside regular jiu-jitsu training.
Key Points
- After your first year of BJJ, grip strength from grappling alone hits diminishing returns and dedicated off-mat training becomes necessary.
- Stronger grips let you use less force per grip, conserving energy and delaying forearm burnout during rolls.
- Train different grip types separately: finger curling (crushing), fingertip strength (open hand/pinch), thumb closure, and wrist flexion/extension.
- High-intensity loads are essential for grip tendon development because the hand/forearm has a very high tendon-to-muscle ratio.
- A large study of over 53,000 people found that those with the weakest grip strength had a 1.67x higher death rate than the strongest.
- Even elite rock climbers like Alex Honnold train grip strength in addition to climbing, supporting the case for supplemental grip work in grappling sports.
Key Moments
Why grip strength is everything in Brazilian Jiu-Jitsu
The host explains that grip strength is arguably the most important physical attribute in Brazilian Jiu-Jitsu, because if you cannot establish and maintain grips, your game is essentially over.
"It's Brazilian Jiu Jitsu. If you haven't got grips, then game over, pretty much."
Why BJJ alone is not enough for developing grip strength
The host explains that while gi-based Jiu-Jitsu naturally develops some grip strength, you need dedicated supplemental training to continue developing and maintaining grip strength at a competitive level.
"yes, jujitsu on its own, particularly if you're predominantly a gi fighter, you're going to develop"
Progressive overload is essential for grip development
The episode emphasizes that developing strength in any area requires progressive overload, and without dedicated grip training outside of rolling, grip strength will plateau and eventually decline.
"To develop strength in any area or to continue developing strength and to maintain that strength, you"
