Top 5 Grip Strength Exercises For BJJ / Brazilian Jiu-Jitsu

Strength Coach Dane Miller breaks down his Top 5 Grip Strength Exercises For BJJ / Brazilian Jiu-Jitsu that you can use in your training to improve your grip strength and perform better on the mat!
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0:00 Introduction
1:40 MONKEY GRIP PULL-UPS
3:24 ROPE CLIMB
5:51 FOREARM ROLLERI THUMB CHANGE
8:40 TOWEL HANGS
11:01 4 WEEKS GRIP STRENGTH PROGRAM FOR BRAZILIAN JIU JITSU
11:36 PLATE FLIPS

[@GarageStrength]

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?GSYT&Video&APP&GripForBJJ

[@WolfgangLizana]

Awesome content as usual! More BJJ strength & conditioning videos please! Best Sports performance strength coach on youtube!

[@GarageStrength]

Thanks! Will do!

[@zeebjj99]

Coming from 14 years of hard rock climbing... the secret weapon (in my opinion) to getting crazy grip is hang boarding. Finger strength will take grip to the next level. Great video!! thanks for sharing.

[@user-vu6vz8nl1y]

Could you please explain what exactly hang boarding is? I'm not native speaker and I would really appreciate your help.

[@zeebjj99]

​@@user-vu6vz8nl1y Hey! for sure, here is what I'm talking about: 1. Get a hangboard or find something that you can hang from that isn't a pull up bar - so like a flat edge so your primary points of contact are your 4 fingers excluding your thumb - here are two examples (www.moosejaw.com/product/metolius-rock-rings-3d_10090679) (www.moosejaw.com/product/metolius-project-training-board_10101273) 2. On either of the above example hangboards, you're going to do the following -find a hold that is comfortable to you (this is super important! do not try the smallest hold or you can really injure yourself) -hang from that hold for 6 seconds, rest for 4 seconds (this is 1 rep of the exercise) -do 8 reps (so you'll end up hanging for 6x8 = 48 seconds for each set) -do 3 to 4 sets of this work out -when hanging, don't have your arms completely straight, have them slightly bent at your elbows and keep your core tight -don't do pullups while doing this workout, this is purely to hang from - your forearms should be on fire by the end of the work out... if your forearms are not on fire, then next time increase the amount of time that you hang and lessen the time that you rest (so go to 7 seconds on, 3 seconds off, or 8 seconds on, 2 seconds off) Here is a nice youtube video summarizing hangboarding: kzbin.info/www/bejne/nnvCfZuie56MiNU

[@user-vu6vz8nl1y]

@@zeebjj99 thank you, man! Really appreciate it✊🏻

[@mexicanese50]

I just started bjj and wanted to get my grip down early. Dude. Didn't expect an Aesop shirt, not gonna lie. Ya love to see it

[@peacemuscle5577]

Excellent explamatiom with details Many Thanks Realy Best in youtube 👏👏👏👏👏

[@huskylord123]

"tommy toughnuts"......you come up with the best nicknames and exercises.....thanks again for education and enterainment!

[@rr-mt9np]

Great video

[@vinicusreisjiujitsu7620]

Thank you 👊🥋

[@AustinPiedmont]

Nice video! I've really worked on my grip the past year and heard from my teammates that they feel the difference. A few things to add to this list: 1. Cat's paw farmer carry - you can use kettlebells and sleeve grip trainers (I got some from scramble) these have helped the most out of any for me 2. Cat's paw band rows - with the sleeve trainers again, you can row for reps or iso holds 3. Cup grip band rows - same as the last exercise but you use a board or a med ball instead, make a cup grip with your hand (either bending at the knuckles or the wrist, both are useful) 4. Using a rock climber board and doing different hangs

[@jamarinelson443]

Good work

[@GarageStrength]

Get a STRONGER Grip for BJJ with our BJJ GRIP STRENGTH Program! 💪 👉 www.garagestrength.com/products/brazilian-jiu-jitsu-bjj-grip-strength-program

[@coletrautner2192]

You the man coach

[@lexlibovych4584]

Dude, i like your work

[@konstantinos-antoniosbme-m6472]

Oss Coach!🤙🤙🇬🇷

[@gprivat812_my_selection6]

👍❗Great advice❗

[@opensource296]

Thank you

[@christophercolon7388]

Coach Miller I love your show and the shirt is rocking.

[@GarageStrength]

Thanks

[@mijalibarbagallo4124]

This is exactly what I’ve been looking for. I’m a blue B training for 5 yrs and had 3 hernia surgeries and the recovery has diminished my strength every time. I’m turning 50 and I’m looking for every piece of advice to keep up with the young bloods. I’m definitely signing up. Thanks 🤙🏼

[@bryannoyola7440]

Exercise is definitely the key to longevity, stay strong!

[@user-vu6vz8nl1y]

Thank you, coach ✊🏻

[@GarageStrength]

My pleasure!

[@hakaishinakumo7534]

For functional crushing grip, what do you think about heavy grippers like Captains of Crush and similar ones?

[@mikep8227]

Nerd grey man... is a beast!!

[@el_txserpico4501]

I like the content,are their any videos specifically for law enforcement?. LEO primarily sit a lot and waking up the posterior muscles is very difficult

[@exterminateurdeverminesetd1272]

I practice judo and I love working the grip ! I train different pulling movements with towels, fat grips and other tools from Rogue like the grandfather clocks and dogbone (those 2 ones are amazing, dogbone mimics a neck gripping and the grandfather clocks is like a wrist gripping), also sled pull with a rope, farmer walk etc..

[@LongStar117]

something a lot of people overlook is core strength. with a weak core the body will shutdown things like grip strength to protect itself. something else tied into core strength is mobility around the hip. I have been stretching my hips and quads like knessovertoesguy and my core and grip are a little better.

[@MrTooEarnestOnline]

Yeah. I’ve done judo from a really young age, but I’m only now getting into BJJ. This’ll be a helpful vid. I can’t wait to go back to judo though. I miss it

[@formularainbow]

Here I am again just to support coach miller 😁😁😁🔥🔥🔥🔥

[@GarageStrength]

LOVE IT

[@tonybloodloss]

Sometimes grip strength alone can help with submitting your opponent. It helped me many times with extremely aggressive dudes: I grab their gi, they can't do anything, they gas out, and then I can do whatever I want OR they can't take advantage of me too. Strong grip makes you able to do something you(me too sometimes) couldn't even think about.

[@aoeproductions.2742]

Most of those supplements on that website are sold out is the pre workout the only one you need?

[@vladb7742]

Holy crap dude. Just get to it

[@nino9607]

What about grip strength trainers? The ones you squeeze? Would consistent exercise with those be sufficient to achieve great grip strength for bjj? I train only nogi

[@Eagle_data]

For the algorithm!

[@steffivancautem318]

Where do i begin if i have 0 experiance...?

[@arringtonbret]

This is probably a dumb question but what type of towels do you use for the towel grip hangs?

[@harrypalms453]

Any towel is fine really. Even a couple of flannels will do, just make sure they're long enough to grip.

[@ArmenHammerTV]

Thumbless rope climb!! Yowza

[@trevorjackson2797]

Tommy Tough Nuts

[@andresposada7064]

Tommy tough nuts😂😂😂😂😂😂😂

[@theonewhoknocks2809]

Oss

[@jhonsauceda6024]

Run a chainsaw or piece of heavy equipment for a few hours a day. Take up climbing. Belt cracking with your arms extended in front of you. Fill a 3 liter bottle with water, arm extend in front of you palms down gripping the bottle and rotate wrist up, alternate sets of palms up/down. The forearm roller is my personal favorite but I use a weight where I can have my arms extended in front of me to work lats as well.

[@allanlao9863]

Cool you listen to Aesop Rock not Aesop Rocky

[@GarageStrength]

👍

[@vladb7742]

Too much filler talk

[@bryanw8490]

Deadlifts and normal pull ups already work your grip strength plenty....jiu jitsu is complicated enough. Make your strength training simple.

[@joem.4939]

yea you arent supposed to use all the exercise he mentions tho, pretty sure you pick a couple and do them

[@FH-pn1tm]

If THIS is too complicated for you I have have bad news buddy...

[@bryanw8490]

@@FH-pn1tm what news is that?