Grip strength is often considered a fundamental attribute for success in grappling disciplines. However, according to renowned Brazilian Jiu-Jitsu coach John Danaher, developing effective grip strength is more nuanced than many practitioners realize.
When Danaher addresses questions about improving grip strength, he immediately challenges the common misconception that stronger forearms and wrists are the primary goal. Rather than recommending conventional grip strengthening methods like squeezing tennis balls or using specialized grip training equipment, Danaher emphasizes a simpler, more functional approach.
“The effective strength of your grip has much more to do with skill in gripping than it does with physical strength,” Danaher explains in a video. This perspective shifts the focus from pure muscular development to technical efficiency.
Among all possible exercises, Danaher advocates for just one: rope climbing. “That’s the only exercise I’ve seen over the years which does have tangible benefits for grappling,” he states. Through years of observation and coaching experience, Danaher has noticed a consistent pattern—practitioners who invested significant time in rope climbing invariably developed firm, reliable grips.
What makes rope climbing particularly effective for grapplers is how it engages the muscles in a functional, sport-specific manner. The exercise requires coordinated effort from the hands, forearms, and upper body while managing body weight—similar demands to those encountered during grappling exchanges.
Danaher provides a clear benchmark for adequate grip strength development: “If you can climb rope up and down four or five times without the use of your legs, your grip is plenty strong enough.” This practical standard eliminates guesswork about how much grip training is sufficient.
Perhaps most notably, Danaher warns against excessive focus on grip training beyond this benchmark, suggesting that “after that, you get diminishing returns on continued investment into grip strength.” This guidance helps practitioners avoid wasting time on “crazy esoteric machines” that provide minimal additional benefit.
For serious grapplers looking to optimize their training, Danaher’s advice offers a refreshingly straightforward approach. By focusing on rope climbing as the cornerstone grip strength exercise and understanding the importance of technical skill in grip application, practitioners can develop the necessary attributes without overcomplicating their training regimen.
