The Top 4 Jiu Jitsu Grip Strength Exercises // BJJ Strength Workout

[@trasen5626]

A few of these can be improved with a little movement, like spinning the plate when pinching it. I used that to help recover from a tfcc tear.

[@joshuasettlage]

Yessir!!

[@nickdonaho8422]

went from climbing to BJJ and I can say i’ve never had a problem with grip strength 😂😂

[@joshuasettlage]

nice!!!

[@fauxdauteur]

I am impressed by your performance" - GSP Great tips Joshua!!

[@joshuasettlage]

hahaha thanks bro!

[@JuliusSpin]

KB hold as a single shoulder press. Great for wrist strength and the small arm- and shoulder muscles. I do 3x5 with 5 kg very slow and controlled purely for technique.

[@joshuasettlage]

Those are great too!

[@SenecaTyree]

Yo, that bar bell sleeve hold is the best!!!! I definitely felt the burn in my fingers and forearms. I'm a beginner in BJJ. Your videos are spot on, very helpful and inspiring!!! BJJ ALL DAY!!!

[@joshuasettlage]

yessir!!

[@loccstah3135]

Bruh GSP sounds different

[@joshuasettlage]

hahaha GSP and I are basically twins

[@GoldenEraZen]

Awesome. Been looking for excercises to build grip strength. Aside from standard ones. What are you thoughts on rice bucket excercises for hand and forearm strength?

[@joshuasettlage]

Love it!

[@GoldenEraZen]

Awesome man. I heard it's a great, natural way to help problems with your fingers and wrists as well.

[@joshuasettlage]

yessir! @@GoldenEraZen

[@GGARTS-lz7du]

Thank you sir ji

[@joshuasettlage]

Yessir!!

[@doctorllama2507]

I think that the best grip exercise for bjj will be doing physical jobs

[@joshuasettlage]

Those are great too 👍🏽

[@kentusmc0311]

I'm subscribed just off this short! Thx brodie!

[@joshuasettlage]

Let’s gooo!! Thanks homie!

[@kentusmc0311]

@Joshua Settlage - 'The BJJ Strength Coach' np bro just please 🙏🏾 put out more gym exercises that help big guys in bjj because we are the forgotten ones. I know your content is universal but just a request

[@joshuasettlage]

@@kentusmc0311 I'll keep that in mind!

[@sambaugh9251]

I do plate flips, farmer carries and hand crushers then rubber band finger spreaders.

[@joshuasettlage]

That's awesome!

[@michaela8194]

Rock climbing helps too

[@joshuasettlage]

yessir!!

[@ebenezersureshworkaccount8947]

i actually do rock climbing and bjj, good to know one is complimenting the other

[@NoRockinMansLand]

The grip and arm/shoulder tendon strength will carry over​@@ebenezersureshworkaccount8947

[@DEBO5]

Shout out to this man. People who cross train along with their bjj training are exponentially better than people who only train bjj. Guys who only do bjj are usually not athletic or good in comp.

[@joshuasettlage]

facts!

[@moj5116]

Grippers, farmer walk and hammer curls.

[@joshuasettlage]

great exercises!

[@comecarti2672]

@@joshuasettlage what about handgrippers bro pls answer me

[@joshuasettlage]

@@comecarti2672 those work too!

[@unironicdoomer614]

Plate pinch is secretly brutal, I got some weak ass fingers. Can’t hold a 45 for more than a couple minutes

[@joshuasettlage]

Yessir!!

[@alphavictor]

Was that an attempt at flexing 2+ min plate pinch? That's not bad at all if you're doing it in sets.

[@shanks6190]

Lmao I don't think I could hold a 45 longer than 20 seconds

[@sambaugh9251]

If you can hold it for a couple minutes that's impressive

[@andymcmahon1716]

Very impressive physique sir.

[@joshuasettlage]

thank you!

[@acexae2411]

What about exercises to train squeezing strength of legs n arms

[@joshuasettlage]

I have a bunch of videos dropping soon on this exact subject!

[@pilot.wav_theory]

also plate catches, same as the plate pinch but you let it go and catch it for reps

[@joshuasettlage]

Yup! i love those!

[@gmelliot19]

These are good for building grip endurance and wrist stability. But for grip STRENGTH as well as hypertrophy of forearm and hand muscles you want to use dynamic contractions, not isometrics. I like wrist extensions and wrist curls for forearms. Can add some wrist ulnar/radial deviation and pronation/supination exercises as accessory. I like the plate loaded grip machine for hand muscles. Should add some finger extension exercises to balance out all the squeezing.

[@joshuasettlage]

Yup! Those are great too!!

[@andrijatomasevic-pg4wb]

How many seconds and series

[@joshuasettlage]

For Barbell Suitcase Holds, 3-5 sets of 10-15 seconds is a good place to start.

[@DirtLip]

I got another way too, apply to be a framer or roofer. Joined bjj 2 months ago and people tell me my grip is straight up inhumane and my cardio can’t be matched. Long hot days while picking up and carrying material half your weight really does carry over

[@joshuasettlage]

nothing like blue collar strength!

[@jackjack4412]

Do you or any of the guys on the job site stretch or warm up?

[@joshuasettlage]

@@jackjack4412 good question

[@DirtLip]

@@jackjack4412 I’m huge in mobility and I always emphasize stretching, warming up and range of motion in joints. Majority of guys I work with don’t do anything at all but I try to influence guys to at least warm up

[@matsuwd-emethdaath4002]

My grip must be insane as I found out last night in BJJ class... Must be from material handling at my warehouse job for over 6+ years 🤭😝🤭

[@ACartmanJr]

What's your height and weight Joshua?

[@joshuasettlage]

5 foot 6 inches, 165lbs

[@jeyansenthirajah4748]

Pull ups/farmers walk boss?

[@joshuasettlage]

Those are great too!

[@bertrammollen]

Favorite < effective

[@joshuasettlage]

I guess its a good thing that these qualify as both my favorite and effective

[@shouldrz123]

Not using handwraps and doing actual labour gave and kept my grip strength

[@joshuasettlage]

Nice!

[@ogmakefirefiregood]

Beginners may want to wear steel toe boots during exercise 🤔

[@joshuasettlage]

hahaha thats a good idea!

[@jackdewipper187]

Cute ears ❤

[@joshuasettlage]

thanks

[@lifeisgood070]

How to increase your grip strength… Hold stuff

[@joshuasettlage]

yup!

[@dev4statingx90]

Farmers walk with dumbbells. 😈

[@joshuasettlage]

yessir!!

[@llewodcm20]

Why do you shave your chest?

[@joshuasettlage]

because I want to look more jacked

[@Tkurtz88]

Bumper plate pinch farmer walks

[@joshuasettlage]

Those are great too!

[@Karen-fs6lf]

Get on the gear like royce and Gordon

[@joshuasettlage]

Taking gear doesn’t magically make your grip stronger. You still need to strength train lol

[@taliashoma8834]

How about you cut out the bs and just deadlifting without straps using traditional grip.

[@joshuasettlage]

That's my favorite way to develop grip strength!

[@dondoe401]

Or you could just deadlift. Lol why does every one hate deadlift?

[@joshuasettlage]

I am a huge fan of the deadlift and often site it as a primary exercise for grip development.

[@Bignorrisgreenwood]

Farmers walks

[@joshuasettlage]

Yessir!! I love me farmer walks!