A strong grip is a big element in Brazilian jiu-jitsu, and burning forearms after a grueling roll – the product of lactic acid build-up after prolonged white-knuckling – are a telltale reminder of that. If you’re coming to the realization that your grip is on the wimpy side, here’s why it matters, and how to remedy it.

Understand the application

Knowing when to grip – and when to relax – is key. It’s impossible to grip at your maximum intensity for the full duration of your match, and the ability to recognize when you can safely relax your grip, while relying on other techniques to maintain control, is something you’ll learn over time. Just understanding that a constant death grip isn’t the goal is a step in the right direction.

develop your grip strength

Pulling and lifting exercises in the gym or at home will pay off on the mat. Chin ups, dead hangs and deadlifts will not only develop targeted muscles, they’ll improve your grip strength. Avoid encouraging weakness with aids like wrist straps – just drop your weights for a little while until you can build up to what you can hold without help. And here’s a tip – actively squeezing the bar during a rep will lead to more grip activation. Make a point of squeezing the bar as tightly as you can during your exercise, and you’ll see the payoff.

and don’t worry

A strong grip isn’t a prerequisite to starting BJJ. Children, women and men who haven’t spent time building a killer handshake will develop grip strength simply by repetition and time on the mat. You can speed things up with weights and even grip-strength-specific gadgets, but don’t associate a typical grip with a sign that BJJ isn’t for you.