Grip strength plays a crucial role in mixed martial arts (MMA) and many grappling styles like Brazilian Jiu-Jitsu and wrestling. It turns out that having a strong grip doesn’t just help you to open jars; it’s just as important when you’re trying to throw an opponent over your shoulder or lock up an armbar.
A weak grip would considerably hinder your abilities to excel at martial arts like MMA, Brazilian Jiu-Jitsu, Wrestling, and Judo, since many techniques used in these arts start with establishing strong grips on opponents.
This article will explore the vital role grip strength plays in mixed martial arts and discuss some of the exercises that will help you turn your hands into vice grips.
Why A Strong Grip Is Essential In MMA
Your hands are the primary way you control and submit opponents in mixed martial arts. Here’s how grip strength impacts four crucial aspects of mixed martial arts:
1) Clinch Control
Watch videos of Anderson Silva’s fights for a perfect illustration of how grip strength impacts a fight’s outcomes. Andersons secured a Muay Thai plum, and most of his opponents didn’t quite know what to do with it. They often tried to fight off Silva’s grip, but more often than not, to no avail, leaving them wide open to a barrage of knees to the face.
You won’t be able to control opponents in the clinch like Anderson Silva did with his opponents if your grip is weak. Some opponents might even be able to escape your plum by simply pulling their heads away from you. It’s hard to land anything significant in the clinch where your grip isn’t even strong enough to keep them trapped there for a few seconds. Grip strength plays a vital role in any clinch position, given the importance of hand control.
2) Submissions
Grip strength plays a massive role when you’re trying to finish submissions. The stronger your grip strength is, the more pressure your opponent feels when you lock up submissions. For example, finishing submissions like the guillotine choke requires you to grab one arm with the other to apply pressure on your opponent’s neck.
Research shows that grip strength directly impacts grappling performance. Let go of an armbar for a second ,and your opponent has already escaped.
3) Striking: Power Starts In Your Fists
Stronger grips mean harder punches—because a solid fist transfers more power with every strike.
A study in the Journal of Sports Sciences found that fighters with stronger grips generate more punch force. Why? A tight fist stabilizes your wrist on impact, transferring power from your hips into your opponent. The stronger your grip is, the more solid your firsts are. Your punches won’t hit as hard when you have a weak grip.
4) Fight Advantage
In many martial arts, grip strength plays a crucial role—helping athletes control opponents, secure submissions, and maintain dominant positions.
The stronger your grip, the better you can control opponents during strikes or grabs. Strong hands help absorb forces more efficiently, making grip strength essential, even for strikers.
Ways To Train Grip Strength At Home
You don’t need a fancy gym to build grip strength for MMA. These three tools fit in a closet and cost less than a month of streaming subscriptions.
1) Kettlebells: The Grip Killer That Does Everything
Kettlebells are excellent for grip training. Their thick handles force your fingers, wrists, and forearms to work overtime. Try these two kettlebell drills to build your grip strength:
- Farmer’s Carry: Grab two kettlebells, stand tall, and walk for 60 seconds. Simple? Yes. Brutal? Absolutely. Your goal: Don’t let the kettlebell tip you over. Try to maintain good posture as you walk with the weights.
- Suitcase Deadlift: Hold a kettlebell in one hand, deadlift it to hip height, and hold it for 20 seconds. Repeat the exercise on your other side.
2) Grip Trainers: Netflix And… Squeeze?
Grip trainers are the ultimate passive workout. Keep one by your desk, in your car, or next to the remote. Our picks:
- Crush Grippers: Many of these devices allow you to adjust the resistance, giving you an easy way to work out your hands while watching TV.
- Stress Balls: These are perfect for rehabbing your hands or warming them up for more intense exercises.
It only takes about six months of consistently working out your hands to considerably increase your grip strength.
3) Towel Pull-Ups: Because Regular Pull-Ups Are Too Easy
Drape two towels over a pull-up bar, grip the ends, and hang on them. Suddenly, your back workout becomes a grip gauntlet. Start with towel hangs for about 30 seconds if you find towel pull-ups too challenging. Progress to pull-ups once your hands stop trembling and you develop MMA-level grip strength.
Towel pull-ups are particularly excellent for MMA fighters who train BJJ with a Gi since it mimics grabbing on lapels.
4) Wrist Roller: DIY Armor For Your Punches
Wrap a rope around a sturdy rod or pipe, tie a weight to the end, and roll it up/down like you’re hoisting a medieval castle gate.
Forward rolls help to builds strong wrist flexors for tighter fist clenching, which leads to more powerful punches, like reverse rolls target your extensors, helping you to catch kicks. Weak hands buckle on impact, while strong hands turn your fists into cinderblocks. This exercise is also excellent for hypertrophy, helping you develop massive forearms.
Putting It All Together
Aim for two to three grip training sessions weekly to build grip strength. Pair these exercises with your MMA training, but don’t overdo things. Keep in mind that training mixed martial arts already builds grip strength, so be careful not to overwork your fingers.
Weak Grips Finish Last
Grip strength helps you to control the action during fights, whether you’re stuck in a Muay Thai clinch, sinking a rear-naked choke, or throwing a cross that echoes through the arena.
Training martial arts regularly helps strengthen your grip, but if you want to take it to the next level, grab a kettlebell, towel, or stress ball and start squeezing!
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