The Benefits of Strong Jiu Jitsu Hands

BJJ Prehab

BJJ Prehab

For those who practice Brazilian Jiu Jitsu, having strong hands is essential. Whether you’re rolling on the mat or competing in a tournament, having strong jiu jitsu hands gives you an advantage over your opponents. Here we explore what makes jiu jitsu hands so important and the ways in which you can improve the strength of your hands for better performance.

jiu jitsu hands

The Benefits of Strong Jiu Jitsu Hands

What Makes Jiu Jitsu Hands So Important?

One of the primary benefits of strong hands is that they make gripping and controlling your opponent easier. In order to properly defend yourself against strikes or submissions, you must be able to maintain a good grip on your opponent’s gi or body parts. Strong jiu jitsu hands give you a better chance of doing this effectively. Additionally, they can also help you with performing submissions more successfully because you will have the strength needed to hold onto your grips while executing certain techniques.

Having strong jiu jitsu hands also helps prevent injury when training in Brazilian Jiu Jitsu. When rolling during practice sessions, your opponents may attempt to break free from your control by attempting some powerful moves. If you have strong hands, then it will be much harder for them to break free and you will be better protected against potential injury.

Finally, having strong jiu jitsu hands gives you an overall sense of confidence on the mat. When rolling with someone who has weaker hands, it’s common for them to be apprehensive due to their lack of strength. This can make it difficult for them to properly execute techniques or defend themselves from submissions and strikes. On the other hand, those who have strong hands tend to feel more confident in their ability to control the match and come out victorious in most situations.

All of this translates into greater success both on the mat and in competition.

How Can I Strengthen My Jiu Jitsu Hands?

The good news is that there are several ways to strengthen your jiu jitsu hands without even stepping foot onto the mat.

One way is through hand exercises such as squeezing tennis balls or using hand grippers regularly throughout the day. Another way is by utilizing finger straps while practicing techniques on the mat as well as during warm-up drills with a partner. Finger straps help build up finger muscles which can increase grip strength when grappling with an opponent or doing specific drills such as pull ups or push ups on the bars at home.

Finally, proper stretching before training can help loosen up tight fingers and prevent injury while also helping maintain flexibility and range of motion in your joints which can improve overall performance over time.

For all of these reasons, we’ve incorporated hand strengthening exercises into our BJJ Prehab program. In just a few minutes a day, you’ll be able to improve your hand strength (among other things) and become a more dominant athlete on the mat.


Having stronger jiu jitsu hands can mean all the difference between winning a match or losing one; however, strengthening your hands requires dedication and hard work outside of just training on the mat alone. 

By following some simple yet effective techniques such as using hand grippers or finger straps while drilling techniques with a partner, along with some simple but effective hand exercises throughout the day, you’ll be well on your way to having stronger jiu jitsu hands than ever before! 

With these tips in mind, go forth and start working toward building up those grips today! And if you need help finding more hand-strengthening exercises to help you stay healthy and roll longer, sign up for BJJ Prehab.