On the mats, one thing I pride myself on is having a particularly strong grip. Whether it’s gi or no gi I’ve always been able to get a death grip when I need it.

The funny thing to me is how people over complicate the process of developing a strong grip. There are literally hundreds of exercises and methods you could use to develop your grips. I’m going to share just several that you can easily incorporate into your lifting routines with things found in a conventional gym. I say conventional gym because in most big gyms you’re limited on the speciality equipment. In a gym like mine we have several axle bars, fat grip attachments, old gis and a ton of other fun toys lying around to use. In a conventional gym you’re usually limited to barbells, dumbbells and plates. Which is what we will use.

 

1.Double Overhand Grip on Deadlifts

By now, most people add deadlifts into their lifting routines. It’s such a fantastic exercise for building overall strength and is a great movement for Brazilian Jiu-jitsu practitioners. Standing guard breaks anyone?

Traditionally the deadlift is performed with an alternating overhand and supinated grip. This keeps the bar from rolling out of someone’s hands while they are pulling up. If you switch your grip to a double over hand you’ll be forced to squeeze tight to keep the bar from falling out of your hands.

When I first started doing this with my deadlifts my grips were weak and I couldn’t pull the mid 300s off the ground without alternating my grip or using straps. Over the years I’ve consistently used the double overhand grip. I’ve since been able to pull in the high 400s using double overhand grip with no straps.

Doing my deadlifts this way has probably had the biggest impact on my grips other than grip training on the mats.

 

Also, if you don’t have the option to deadlift at your gym because it’s too loud or something. . . change gyms.

2.Deadhangs

If you aren’t strong enough with your grips to get a good deadlift workout using the double overhand method. Don’t compromise your training because your grip can’t hold up. After you’ve done your regular sets. Try a couple of sets of dead hangs. Simply load the bar, stand to the top position of the deadlift and just hang till your grip gives out.

Take note of the weight and the time and work on increasing the weight and/or time held.

 

3. Dumbbell or Kettlebell Farmers Walk

My second favorite exercise for develop grip strength is the farmers carry. If you have the farmers carry bar, then great, if not you can make due with dumbbells and kettlebells.

To perform the exercise, pick up the weights and hold them at your side and walk. I prefer to use a moderate weight and do longer walks opposed to heavier weight and shorter walks.

Video about how to do a farmers walk

 

 

4. Dumbbell or Kettebell Deadhangs

If walking around with weights at your side isn’t an option. Then do dead hangs with the weights instead similar to the method described above.

5. Plate Holds

Another solid exercise to throw into the end of your routine to exhaust your grips are plate holds.

If you’ve got the type of plates that have a lip on the end, hold then with your finger tips for time.

If you have the type of plates with no lip, similar to bumper plates as shown above, then try holding them inside your hands for time.