Short Grip Endurance Session for BJJ (15–20 Minutes)
Most grip training focuses on strength. This session focuses on grip endurance under fatigue, which is often more relevant for grappling.
I shot this after a 30-minute rowing session, so my grip was already significantly pre-fatigued. The goal was simple: get effective grip work done in a short window (roughly 15–20 minutes) while the garage was sitting at 4°C.
The Session
I kept the session short and focused on hitting different grip qualities:
Deadlifts + Fat Grip Chin-ups Started with conventional deadlifts at 100kg, supersetted with assisted single-arm chin-ups using a custom fat grip (any thick handle will work for you). The deadlifts served as a warm-up while getting the grip working. I took the chin-ups to failure.
Fat Grip Block Holds Used a 90x90 rubberised grip block (coated with Plasti Dip) with 10kg attached. I worked max-duration holds, starting with the weaker hand and matching it on the stronger side. This was the main “burnout” portion of the session.
Thick Grip Steel Club Shield Casts Finished with 5kg plate-loaded thick grip steel club. I did shield casts to grip failure. This added an element of dynamic grip work while also challenging forearm and shoulder stability.
The whole session was designed to alternate between different grip and forearm demands (supporting, pinching/squeezing, and swinging) rather than just repeating one type of hold.
Why This Style of Training Works
Grip endurance under fatigue is a big part of grappling. You’re rarely gripping something fresh and static during a roll. Your hands are usually already tired, sweaty, and fighting to maintain control.
Training grip when you’re already fatigued (in this case from rowing) gives you a more realistic training effect than doing fresh, heavy holds. It’s also practical. You don’t need an hour. You can slot this kind of work in after your main session or on days when time is limited.
Key Takeaways
Grip endurance often matters more than pure strength in grappling (but don’t neglect strength).
Training grip when already fatigued is more specific to what happens on the mats.
You can get useful work done in a short time using simple equipment (barbell, fat grip block, and steel clubs or mace).
Alternating between different grip demands (holding, pinching, dynamic swinging) keeps the session well-rounded.
If you’re short on time but still want to train your grip for BJJ, this style of short, high-effort endurance work is worth trying.
If you’re ready to upgrade your performance on the mats, learn about combat performance coaching here.
Watch the full session here:
