Hub Lift for BJJ
Hub lifting involves gripping the center hub of a weight plate and lifting it off the ground using only finger and thumb strength. This exercise builds extreme pinch grip and finger strength in a unique loading pattern. It develops the fingertip strength needed for precise grip acquisitions in grappling.
✓ Step-by-Step Instructions
- 1 Place a weight plate on its side on the floor.
- 2 Grip the center hub with your thumb on one side and fingers on the other.
- 3 Brace your core and keep your back flat.
- 4 Lift the plate off the ground using only your hand grip.
- 5 Hold at lockout for 3-5 seconds.
- 6 Lower with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the precise fingertip grip strength needed for quick grip acquisitions on the gi. Strong hub lift performance indicates the finger strength to grab and hold any grip position quickly.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Plate slipping due to chalk or sweat
- ⚠ Using body momentum to lift
- ⚠ Not warming up the fingers
- ⚠ Trying too heavy too soon
🔄 Variations
- → Two-hand hub lift
- → Hub lift for time
- → Heavy hub lift singles
- → Hub pinch walks
Track Your Hub Lift Progress
Log your grip strength sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Grip Strength
View all →Dead Hang
The dead hang involves hanging from a bar with arms fully extended for time, building grip endurance...
Wrist Curl
Wrist curls isolate the forearm flexors by curling a barbell or dumbbells with wrists hanging over a...
Reverse Wrist Curl
Reverse wrist curls target the forearm extensors by curling with an overhand grip. Balanced forearm ...
Finger Extension with Band
Finger extension with a rubber band strengthens the finger extensors that open the hand against resi...
Frequently Asked Questions
How does the Hub Lift help my BJJ game? ▼
Develops the precise fingertip grip strength needed for quick grip acquisitions on the gi. Strong hub lift performance indicates the finger strength to grab and hold any grip position quickly.
What equipment do I need for the Hub Lift? ▼
You will need: weight plate. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hub Lift? ▼
The Hub Lift is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.