Summary
JT and Joey from the Bulletproof for BJJ podcast break down grip strength training specifically for Brazilian jiu-jitsu, distinguishing between gi and no-gi grip demands. Gi training relies on a fully closed (crimp) grip that is more isometric and tendon/ligament dependent, while no-gi grappling uses a more open, dynamic grip that is muscular and forearm-centric. They recommend hangs, farmer's walks, and gi pull-ups for gi grapplers, and fat grips, towel pull-ups, and dynamic wrist rolls for no-gi athletes. The hosts also discuss the often-neglected cylindrical or inline grip used when gripping wrists and ropes, which is mechanically weak and undertrained. They cover grip health and extension work, explaining that the imbalance between forearm flexors and extensors commonly causes elbow pain in grapplers, and recommend rubber band finger extensions, hand massage, and high-volume tricep work to restore balance. The episode references Dan Strauss's thumbless hook grip deadlift training and individual finger deadlifts as specialized grip-building methods from the strongman world.
Key Points
- Gi grip training is more isometric and tendon/ligament focused (fully closed crimp grip), while no-gi grip is more dynamic and muscular (open grip on limbs)
- Hangs at various positions (dead hang, 90-degree, chest-to-bar) build isometric grip strength for gi, while farmer's walks build grip endurance
- Fat grips and thick bar training develop the open-hand grip strength needed for no-gi, where you rarely get a fully closed grip
- The cylindrical or inline grip (gripping wrists, ropes) is mechanically weak and the least trained grip type, but critical for arm drags and wrist control
- Towel pull-ups and rope climbing build the inline grip and dramatically increase difficulty over standard pull-ups
- Grip health requires extension work — rubber bands on fingers, wrist mobility circles, and hand massage to counter the flexion-dominant patterns of grappling
- High-volume tricep extensions help remedy elbow pain by balancing out the pulling bias of grappling, a concept borrowed from Westside Barbell conjugate training
- Individual finger deadlifts, starting from the weakest finger and progressing up, build tendon and ligament strength through each digit
Key Moments
Gi vs no-gi grip training: closed crimp vs open dynamic grip
The hosts explain that gi grappling uses a fully closed isometric grip on fabric that relies on tendon and ligament strength, while no-gi uses a more open dynamic grip on limbs that is muscular and forearm-centric.
"relating it to being able to fully close your hand. Whether you've got a sleeve, a lapel, your ability to be able to form a fully closed grip, a full crimp, so to speak. Crimping is kind of vernacular taken from rock climbing requires a different type of grip to nogi which is not a fully closed grip."
The inline grip: the most undertrained grip type in grappling
The cylindrical or inline grip used for arm drags and wrist control is mechanically weak and rarely trained. Towel pull-ups and rope climbing are recommended to develop this critical grip type.
"if you're really good at pull-ups, you sling a rope or a towel over that it is so much harder. If you can do 10 pull-ups, you might struggle to get like three or four towel grip pull-ups because of this mechanical disadvantage you've created."
Individual finger deadlifts for tendon and ligament strength
A technique from German strongman Garner involves warming up with single-finger deadlifts starting from the pinky, progressing to stronger fingers, then combining two and three fingers with increasing weight to build tendon strength through each digit.
"single finger deadlifts. So you start with your weakest, you just start with the bar and you do a warmup set pinky deadlifts, then you go to the next finger and you do your next set maybe with a little bit more weight and you work your way up to the fingers."
Extension work and elbow health for grapplers
The hosts explain that grappling creates a massive flexion-extension imbalance in the forearms, causing elbow pain. Rubber band finger extensions, hand massage, and high-volume tricep work from Westside Barbell's conjugate approach help restore balance and prevent tendonitis.
"a lot of what they would do to help remedy elbow issues is tricep work extension work and huge volume of tricep work. Not for the sake of just having huge triceps, but to just balance out how much tension was through the inside, through the bicep, through the forearm from gripping so hard all of the time."
