BJJ Grip Strength

The dead hang involves hanging from a bar with arms fully extended for time, building grip endurance...

Wrist curls isolate the forearm flexors by curling a barbell or dumbbells with wrists hanging over a...

Reverse wrist curls target the forearm extensors by curling with an overhand grip. Balanced forearm ...

Finger extension with a rubber band strengthens the finger extensors that open the hand against resi...

Grip squeezes using a hand gripper or stress ball build crushing grip strength through full hand con...

Rice bucket training involves plunging your hands into a bucket of dry rice and performing various g...

Finger curls isolate the finger flexors by rolling a barbell from the fingertips to a full grip at t...

Using progressively thicker rubber bands around the fingers for extension work provides a portable, ...

Tennis ball squeezing is a low-intensity grip exercise that builds sustained gripping endurance over...

Plate pinching involves gripping weight plates between the thumb and fingers, building the pinch gri...

The wrist roller involves rolling a weighted cord up and down using wrist rotation. This exercise bu...

Fat bar holds involve gripping an oversized barbell or using Fat Gripz attachments for timed holds. ...

The towel row replaces standard cable handles with a towel wrapped around the cable attachment, comb...

Using a thick climbing rope attachment on a cable machine for rows combines pulling strength with si...

Holding a hexagonal dumbbell by the head instead of the handle challenges the grip through a unique ...

The towel hang combines the grip demands of towel gripping with the endurance challenge of a dead ha...

Hub lifting involves gripping the center hub of a weight plate and lifting it off the ground using o...

Sledgehammer levering involves holding a sledgehammer at the end of the handle and controlling its t...

The barbell finger walk involves hanging from a barbell and walking your hands across it using only ...

Captains of Crush (CoC) grippers are progressively heavy hand grippers used for developing maximum c...

Threading a towel through a kettlebell handle and performing swings adds a significant grip challeng...

Towel pull-ups involve draping towels over a pull-up bar and gripping them to perform pull-ups. The ...

Gi pull-ups use a BJJ gi draped over the bar instead of towels, providing the most sport-specific gr...

Rope grip pull-ups use thick climbing ropes draped over a bar as handles for pull-ups. The rope diam...

The bottoms-up kettlebell press involves pressing a kettlebell overhead while holding it upside down...