Strong grips make everything easier—takedowns, guard retention, back takes—until overuse wrecks your elbows. This 12-minute add-on hits crush, clamp, and open-hand endurance with built-in recovery so you get results without tendonitis.
How This Works (Quick Rules)
- Train grips 2×/week after class or on light days.
- Use perfect reps and stop a set if form breaks.
- Pair grip work + extensor work to protect elbows.
Circuit A — Gi Clamp & Pull (4 Minutes)
- 1:00 Gi towel hang (knees soft; come off early if shoulders shrug).
- 1:00 Gi drags on a pull-up bar (alternating hands, small range).
- 1:00 Farmer carry with gi grips (two kettlebells; walk, posture tall).
- 1:00 Extensor band opens (both hands, smooth reps).
Circuit B — No-Gi Crush & Wrist Control (4 Minutes)
- :40 on / :20 off ×2 Plate curls (light plate, wrists neutral).
- :40 on / :20 off ×2 Plate pinches (two plates smooth side out).
- 1:00 Band wrist retraction (pull to pocket; elbows close).
- 1:00 Extensor band opens.
Circuit C — Endurance & Grip Transitions (4 Minutes)
- 1:00 Rope climb hold (or thick rope/towel iso hang).
- 1:00 Battle rope snaps (light, fast hands; elbows soft).
- 1:00 Dead hang—wide to narrow (change grip every 10s).
- 1:00 Forearm stretch + extensor opens.
Weekly Plan (12 Minutes, 2×/Week)
- Week flow:
- Day 1: Circuits A + C (6 min + 6 min).
- Day 2: Circuits B + C (6 min + 6 min).
- After hard gi nights: do B only (no-gi emphasis) to spare fingers.
4-Week Progression (Simple)
- Weeks 1–2: Learn pace; stop each set 1–2 reps short of failure.
- Week 3: Add +10s per working minute or +2.5 kg on carries/curls.
- Week 4 (Deload): Reduce volume 25–30%; keep extensor work the same.
Technique Notes That Save Your Elbows
- Thumb rests, not death-grips. Save crushing for sets that require it.
- Keep wrists neutral (no constant flexion).
- Finish with 2×30s forearm stretches (flexors + extensors).
Mat Transfer (Where You’ll Feel It)
- Gi: sleeve/collar snaps, grip breaks, lapel guards.
- No-Gi: wrist rides, hand fighting, 2-on-1 control.
- Everywhere: more confident entries because your hands don’t gas out.
👉 Want the printable routine? Download the 12-Minute BJJ Grip Plan (PDF)
