Hex Dumbbell Hold for BJJ
Holding a hexagonal dumbbell by the head instead of the handle challenges the grip through a unique pinching pattern. The flat surfaces of the hex head force the fingers and thumb to create friction against the smooth metal. This grip pattern builds the adaptable pinch strength used when gripping unusual surfaces.
✓ Step-by-Step Instructions
- 1 Pick up a hex dumbbell by the flat head end.
- 2 Grip with your thumb on one side and fingers on the other.
- 3 Squeeze the hex head as hard as possible.
- 4 Stand upright holding the dumbbell by its head.
- 5 Hold for maximum time.
- 6 Switch hands and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the adaptable pinch grip used when gripping unfamiliar surfaces like no-gi rash guards, belts, or transitional grips. Strong hex hold performance indicates well-rounded grip strength.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Dumbbell too heavy to maintain grip
- ⚠ Not squeezing with thumb enough
- ⚠ Resting dumbbell against body
- ⚠ Not fully extending arm during hold
🔄 Variations
- → Hex dumbbell carry
- → Two-hand hex hold
- → Hex dumbbell clean
- → Heavy hex hold
Track Your Hex Dumbbell Hold Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Hex Dumbbell Hold help my BJJ game? ▼
Develops the adaptable pinch grip used when gripping unfamiliar surfaces like no-gi rash guards, belts, or transitional grips. Strong hex hold performance indicates well-rounded grip strength.
What equipment do I need for the Hex Dumbbell Hold? ▼
You will need: hex dumbbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hex Dumbbell Hold? ▼
The Hex Dumbbell Hold is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.