Whether you are a beginner in BJJ or an advanced grappler, you probably want more grip strength. Among the many physical attributes necessary to be successful in Brazilian jiu-jitsu and grappling, grip strength is among the most essential. We have all encountered that training partner with vice-like grips, which can always be frustrating. Strong grips can help you force some techniques and give you an edge on the mat whether you are training gi or no-gi. Of all the exercises you can do to improve your grip strength, one is above every other: rope climbing! In this article, we will discuss this exercise and talk about how it can benefit your grappling.

Why Rope Climbing?

There are many exercises you can do to improve your grip strength. There are many exercises that can be beneficial, including deadlifts, pull-ups, suitcase carries, and others. However, nothing compares to the benefits of rope climbing. The first benefit of rope climbing over other exercises is that it uses your weight, forcing you to have strong hands. Additionally, the rope will quickly become slippery, causing you to fall, and you must squeeze hard to avoid falling. Last but not least, once you get to the top, you must also climb down the rope to avoid injuring yourself. These combined make this exercise very challenging, but once you get used to it, you will quickly see the benefits.

How to Climb a Rope?

There are two ways to climb a rope: with or without using your legs. Using your legs can help you a lot, but it will not put enough stress on your back and hands. This method is used in CrossFit, and the goal is to get as many reps as possible. If you are climbing the rope to improve your grip strength, you should do it only with your hands. The best way is to sit on the ground and do it from a seated position. As you progress up the rope, you should use small movements and avoid overextending your arms, which can lead to injuries. Once you are at the top of the rope, descend slowly! Don’t just let go and fall to the ground. Descend the same way you got up; once you are down, you can repeat the exercise. As you become more familiar with this exercise, you can add weight to make it more challenging. Here is a video demonstrating a rope climb.

Thank you for reading! My name is Milos, and I am the head coach of Fort Jiu-Jitsu! Check us out!

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Phil Daru is a performance coach for over 200 Elite Level Fighters in all aspects of combat sports.
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